Why Does My Knee Hurt When I Walk Downstairs?

Have you ever noticed your knee twinge or ache when you walk downstairs—but feel fine going up? You're not alone. Going down stairs is one of the most common times people notice knee pain. It’s frustrating, and sometimes a bit worrying, especially when it keeps happening.

So what’s actually going on?

Let’s break it down.

🧩 Why Are Stairs So Hard on the Knees?

Walking downstairs might look like a simple movement, but your knees are doing a lot more than you think.

When you step down, your front leg has to control your body weight as you lower yourself, and your knee bends more deeply than it does when going up. That puts pressure on the joint, especially under the kneecap (your patella).

If the muscles around your knee aren’t working smoothly—or something’s out of balance—that extra pressure can lead to pain.

🤔 Common Causes of Knee Pain When Going Downstairs

Here are a few reasons why you might feel that pain:

1. Weak Thigh Muscles (Especially the Quads)

Your quadriceps help control your knee as you lower yourself. If they’re weak or not firing properly, your knee can feel unstable or sore.

2. Patellofemoral Pain (aka “Runner’s Knee”)

This is one of the most common types of knee pain. It happens when the kneecap isn’t tracking properly or the tissue underneath becomes irritated.

3. Tight or Imbalanced Muscles

Sometimes tight hips, hamstrings, or calves can pull your body out of alignment, which makes your knee work harder.

4. Meniscus Issues or Arthritis

If the cushioning inside your knee is worn or injured, stairs can bring that discomfort out—especially the downhill motion.

🏋️ How Physio Can Help You Feel Better (and Move Easier)

Here’s the good news: you don’t have to put up with knee pain every time you see a staircase.

Physiotherapy can help you figure out why your knee is hurting, and guide you through the steps to fix it.

Here’s what that might look like:

✅ A Full Movement Check

A physio will look at how you move—not just your knee, but your hips, ankles, and walking style too. Sometimes the pain is a symptom of a problem elsewhere.

✅ Hands-On Treatment

Techniques like joint mobilisation or soft tissue massage can help reduce pain and improve how your knee moves.

✅ Strength and Control Exercises

You’ll learn simple, targeted exercises to wake up the right muscles (like your quads and glutes) and build strength and control—so your knee doesn’t have to do all the work on its own.

✅ Real-Life Practice

We’ll also guide you through how to walk downstairs safely and confidently again. No more bracing for the pain on every step.

🧘‍♀️ It’s Not Just About Pain Relief

The goal isn’t just to stop the pain—it’s to help you move with confidence, trust your body again, and get back to the things you enjoy (without thinking twice about stairs).

💬 Final Thoughts

If your knee hurts when you go downstairs, don’t ignore it or just “put up with it.” That pain is your body’s way of saying something’s not quite right—and with the right support, it can be sorted out.

At Southside Physiotherapy, we’re here to help you move better, feel stronger, and ditch the wince every time you take a step down.