Walking up and down stairs is something most people do without thinking about it. However, when knee pain starts appearing on the stairs, even a normal trip upstairs can become uncomfortable.

You may notice pain when pushing yourself upward, discomfort when walking downstairs, or a sharp sensation around the kneecap. Sometimes the pain appears only after exercise. In other cases, it may gradually become part of your everyday routine.

So, why does your knee hurt when climbing stairs?

There are several possible explanations. Knee pain can be related to the kneecap, muscles and tendons around the joint, arthritis, previous injuries, changes in activity levels, or other conditions affecting the knee.

The good news is that knee pain does not automatically mean you need surgery or should stop moving completely. In many cases, an appropriate assessment and rehabilitation programme can help identify contributing factors and improve strength, movement and activity tolerance.

If you are experiencing persistent knee pain, physiotherapy in Surrey can provide a structured approach to assessment and rehabilitation. Renew Physiotherapy offers individualized physiotherapy for knee pain, sports injuries, post-surgical rehabilitation and other musculoskeletal conditions across Surrey and surrounding communities.

Why Does Knee Pain Happen When Climbing Stairs?

Stairs place a greater demand on the knee than ordinary level walking.

When you climb stairs, your knee needs to bend while your leg muscles generate enough force to lift your body upward. Meanwhile, when walking downstairs, the muscles around the knee must control your body's descent.

Therefore, a problem that is barely noticeable during normal walking can become much more obvious on stairs.

Pain may occur because of several different factors, including:

  • Patellofemoral pain
  • Patellar tendon problems
  • Osteoarthritis
  • Previous knee injuries
  • Muscle weakness
  • Sudden increases in physical activity
  • Reduced mobility
  • Tendon overload
  • Meniscus or ligament injuries
  • Changes in movement or training patterns

The location, timing and behaviour of the pain can provide useful clues. However, symptoms alone are not enough to determine the exact cause.

For example, pain around the front of the knee may be associated with patellofemoral pain, while swelling and instability after a twisting injury may suggest a different problem.

The American Physical Therapy Association's patient guide notes that knee pain can have different causes and locations, including patellofemoral pain, ligament injuries, iliotibial-band-related pain and osteoarthritis.

Why Do Stairs Make Knee Pain Worse?

There is a simple reason stairs can expose a knee problem that is less noticeable elsewhere: the knee has to handle more demand.

When climbing stairs, your quadriceps and other lower-limb muscles work harder to extend the knee and move your body upward.

When descending, those muscles work to control the movement rather than simply producing force.

Consequently, stairs can reveal limitations in strength, control, mobility or load tolerance.

This does not necessarily mean that something is "wrong" with the structure of your knee.

Sometimes the issue is that the knee is being asked to perform a task that currently exceeds the capacity of the surrounding muscles and tissues.

That distinction matters because the treatment approach may then focus on gradually improving capacity rather than simply avoiding stairs.

Common Causes of Knee Pain When Climbing Stairs

1. Patellofemoral Pain

Patellofemoral pain refers to pain around or behind the kneecap.

It is commonly associated with activities that repeatedly load the knee while it is bent, including:

  • Climbing stairs
  • Walking downhill
  • Squatting
  • Running
  • Jumping
  • Sitting for prolonged periods with the knee bent

The pain is often felt at the front of the knee.

Patellofemoral pain can develop after a sudden increase in activity. For instance, someone who suddenly increases running, jumping or gym training may place more demand on the knee than it is currently prepared to handle.

The American Physical Therapy Association notes that patellofemoral pain can be associated with increased activity levels, weakness around the hip and thigh, and certain movement patterns during running and jumping.

How Physiotherapy Can Help

A physiotherapist can assess your knee, hip and lower-limb movement to determine what may be contributing to the symptoms.

Treatment may include progressive strengthening of the hip and knee muscles, movement retraining and a gradual return to activities.

Importantly, treatment should be individualized rather than based on a generic exercise list.

2. Knee Osteoarthritis

Osteoarthritis is another common cause of knee pain, particularly as people get older.

It can cause:

  • Knee pain
  • Stiffness
  • Reduced mobility
  • Swelling
  • Difficulty with stairs
  • Discomfort during walking
  • Reduced exercise tolerance

Knee osteoarthritis does not mean that movement should automatically be avoided.

In fact, appropriate physical activity and strengthening can be an important part of managing osteoarthritis.

The Arthritis Society Canada recommends exercise programmes for hip and knee osteoarthritis that can include aerobic activity, strengthening, neuromuscular exercise and flexibility work.

Therefore, if stairs have become difficult because of knee arthritis, the goal is not necessarily to stop using the knee.

Instead, a physiotherapy programme can help you gradually improve strength, mobility and functional capacity.

If you are looking for knee pain physiotherapy in Surrey, Renew's existing knee pain service specifically addresses knee pain, osteoarthritis, ligament injuries and rehabilitation.

3. Patellar Tendon Problems

The patellar tendon connects the kneecap to the shinbone and plays an important role in extending the knee.

Repeated jumping, running and other high-load activities can place substantial stress on this tendon.

Patellar tendon problems are sometimes referred to as "jumper's knee" because they are common in sports involving repeated jumping.

However, you do not need to be a professional athlete to develop tendon pain.

A sudden increase in training, repeated jumping, or insufficient recovery can increase the workload placed on the tendon.

Renew Physiotherapy offers shockwave therapy and lists patellar tendonitis among the knee conditions treated with this service.

However, treatment should not be reduced to one modality.

Progressive strengthening and appropriate activity management are important components of tendon rehabilitation.

4. Muscle Weakness

Sometimes the knee itself is not the only thing that needs attention.

The muscles around the hip, thigh and lower leg all contribute to controlling movement.

If these muscles are not strong enough for your current activities, the knee may have to handle more demand than it is accustomed to.

This can become particularly obvious during:

  • Stair climbing
  • Squatting
  • Lunging
  • Running
  • Jumping
  • Getting up from a chair

For example, if you have recently returned to exercise after several months of inactivity, your cardiovascular fitness may improve faster than your lower-limb strength.

You may feel capable of doing more, but the tissues may not yet have adapted to the increased load.

That is why gradual progression matters.

5. Previous Knee Injury

A previous knee injury can sometimes affect how you move long after the initial pain has disappeared.

For example, after a ligament injury, meniscus injury or significant sprain, you may unconsciously shift your weight away from the affected leg.

Over time, this can influence strength and movement patterns.

If knee pain has returned after a previous injury, a physiotherapy assessment can help determine whether strength, mobility or movement control may be contributing.

Renew's sports injury management programme includes assessment, rehabilitation, strengthening and return-to-sport planning for knee injuries and other musculoskeletal conditions.

6. Sudden Increase in Physical Activity

This is one of the easiest factors to overlook.

Suppose you normally walk 3,000 steps per day and then suddenly start walking 10,000 steps every day.

Or perhaps you begin running after months away from exercise.

Your motivation may be excellent.

Your tissues, unfortunately, do not care about your motivation.

They need time to adapt.

Sudden increases in running, jumping, gym training or walking can increase the load placed on the knee.

The solution is not necessarily to stop exercising. Instead, the activity may need to be reduced temporarily and rebuilt progressively.

7. Meniscus Problems

The menisci are cartilage structures within the knee that help distribute loads between the thighbone and shinbone.

A meniscus injury can occur after twisting or pivoting, particularly when the foot is planted.

Some people may experience:

  • Knee pain
  • Swelling
  • Catching
  • Locking
  • Difficulty fully straightening the knee
  • Pain during twisting movements

However, knee symptoms can overlap between different conditions.

Therefore, persistent locking, significant swelling or difficulty bearing weight should be professionally assessed.

The NHS notes that knee pain associated with inability to bear weight, significant swelling, locking or major movement restriction may require urgent assessment.

Why Does My Knee Hurt More Going Downstairs?

Many people notice that descending stairs is worse than climbing them.

That can happen because the muscles around the knee have to control your body's movement as you lower your weight.

This requires a form of muscle contraction called eccentric control.

In simple terms, the muscles are working while they lengthen.

If the knee or surrounding muscles currently have reduced strength or load tolerance, descending stairs may expose the problem more clearly.

This does not automatically indicate a serious injury.

However, if going downstairs consistently produces pain, it is worth assessing the underlying cause rather than repeatedly avoiding the activity.

Why Does My Knee Hurt Going Upstairs?

Going upstairs requires the knee and surrounding muscles to generate enough force to move your body upward.

As a result, pain may become noticeable when:

  • The knee is bent deeply
  • The quadriceps are working hard
  • The kneecap is being loaded
  • The patellar tendon is under increased demand
  • The lower-limb muscles are fatigued

If the pain is mild and only occurs during a sudden increase in activity, modifying the activity and gradually rebuilding strength may help.

However, persistent pain deserves proper assessment.

Is Knee Pain When Climbing Stairs a Sign of Arthritis?

Not necessarily.

Knee pain on stairs can occur for many reasons, including patellofemoral pain, tendon problems, muscle weakness and previous injuries.

Osteoarthritis is one possible cause, particularly when pain is accompanied by stiffness, swelling and reduced mobility.

Therefore, you should not automatically assume that stair pain means you have arthritis.

A physiotherapist can assess your symptoms and determine whether your presentation is consistent with a musculoskeletal condition that may respond to rehabilitation.

Should You Stop Climbing Stairs If Your Knee Hurts?

Not automatically.

Complete avoidance can sometimes reduce symptoms temporarily, but it does not necessarily improve your knee's ability to handle stairs in the long term.

Instead, consider your current tolerance.

If climbing ten flights of stairs causes significant pain, but one or two flights are manageable, reducing the immediate workload may be more sensible than eliminating all movement.

As your strength and tolerance improve, activity can be gradually increased.

This principle is particularly important for people with persistent knee pain.

The goal is to make your knee more capable, not permanently protect it from normal movement.

What Can You Do at Home for Knee Pain?

If the pain is mild and there has been no significant injury, some basic strategies may help.

Reduce aggravating activity temporarily

If a particular activity consistently increases your pain, reduce the intensity or volume for a short period.

Keep moving within your tolerance

Gentle movement can help prevent stiffness.

Gradually rebuild strength

Strengthening the muscles around the knee and hip can help improve physical capacity.

Avoid sudden training increases

If you are returning to running or gym training, increase workload progressively.

Monitor your symptoms

Pay attention to whether symptoms are improving, staying the same or worsening.

However, home management is not a substitute for professional assessment when symptoms persist or significantly affect your daily life.

What Exercises Can Help Knee Pain?

There is no single exercise that works for every type of knee pain.

However, physiotherapy programmes commonly use strengthening and movement exercises based on the individual's condition.

Depending on the assessment, exercises may target:

  • Quadriceps
  • Hamstrings
  • Gluteal muscles
  • Calf muscles
  • Hip stabilizers
  • Core muscles
  • Balance and coordination
For knee osteoarthritis, the Arthritis Society Canada recommends combining aerobic activity, muscle strengthening, neuromuscular exercises and flexibility work.
For patellofemoral pain, strengthening the hip and knee muscles is an important component of physical therapy management.

Important

Do not assume that an exercise is appropriate simply because it appears on a "best knee exercises" list online.

If a movement consistently produces significant pain, swelling or worsening symptoms, get professional advice.

How Physiotherapy Can Help Knee Pain

Physiotherapy is not simply about massage or passive treatment.

A good rehabilitation programme begins with understanding what is causing the problem and what activities you need to return to.

At Renew Physiotherapy, treatment may include:

  • Physical assessment
  • Manual therapy
  • Exercise therapy
  • Strengthening
  • Movement training
  • Taping and bracing
  • Rehabilitation
  • Education
  • Appropriate treatment modalities
Renew's physiotherapy service specifically lists knee pain physiotherapy, sports injury rehabilitation and post-surgical rehabilitation among its services.

The clinic also uses individualized treatment plans designed around the patient's condition and goals.

What Happens During a Knee Physiotherapy Assessment?

Your first appointment should focus on understanding your problem rather than immediately throwing random exercises at it.

Your physiotherapist may ask:

  • When did the knee pain begin?
  • Did it start after an injury?
  • Where exactly do you feel the pain?
  • Is it worse going up or down stairs?
  • Does running make it worse?
  • Do you experience swelling?
  • Does the knee lock or give way?
  • What activities are you struggling with?
  • Have you had previous knee injuries?
  • What are your goals?

The physical assessment may then examine:

  • Knee range of motion
  • Hip mobility
  • Muscle strength
  • Balance
  • Walking
  • Squatting
  • Stair movement
  • Functional tasks
  • Pain response

This information helps your physiotherapist develop a more specific treatment plan.

Physiotherapy for Knee Pain in Surrey

If you live in Surrey and your knee pain is interfering with everyday activities, finding a clinic that provides individualized rehabilitation is important.

Renew Physiotherapy provides physiotherapy services in Surrey, Cloverdale, Langley, South Surrey, Clayton and Willoughby.

The clinic's approach includes hands-on treatment, exercise therapy and rehabilitation designed around individual needs.

You can learn more about the clinic's main physiotherapy services in Surrey through its dedicated service page.
If your knee pain is related to sport, Renew also provides sports injury management, including rehabilitation, strengthening and return-to-sport planning.
For patients recovering from surgery or a significant injury, active rehabilitation in Surrey may also be relevant because it focuses on rebuilding strength, mobility and functional movement.

Can Shockwave Therapy Help Knee Pain?

Shockwave therapy may be considered for certain tendon-related knee conditions.

For example, Renew's shockwave service lists patellar tendonitis, commonly known as jumper's knee, among the conditions it treats.

However, shockwave therapy is not appropriate for every cause of knee pain.

If your knee pain is caused by osteoarthritis, a ligament injury, meniscus problem or another condition, your treatment plan may be very different.

Therefore, an assessment should come before deciding on a specific treatment.

You can learn more about Renew's shockwave therapy in Surrey if your symptoms are suspected to involve a tendon-related condition.

Knee Pain After Running

Running places repetitive loads through the knee and lower limb.

Most people can run without problems, but difficulties can arise when training volume increases faster than the body's capacity to adapt.

Common situations include:

  • Suddenly increasing mileage
  • Adding hills
  • Increasing running frequency
  • Returning after a long break
  • Changing training surfaces
  • Adding speed work
  • Combining running with high-volume strength training

If your knee starts hurting after running, do not immediately assume that you need to stop running forever.

Instead, consider reducing the training load and getting an assessment if the symptoms persist.

A physiotherapist can help you understand your current capacity and develop a progressive return-to-running plan.

Knee Pain After a Sports Injury

If your knee pain started after a collision, twisting movement, awkward landing or sudden change of direction, the situation is different from gradual overuse pain.

Swelling, instability, locking or an inability to bear weight may indicate a more significant injury.

Renew's sports injury management service includes assessment, movement analysis, rehabilitation and sport-specific return-to-activity programmes.

Therefore, athletes should not simply train through significant symptoms and hope they disappear.

A proper assessment can help determine the appropriate next step.

Knee Pain After Surgery

Knee surgery can be followed by a period of reduced strength, mobility and confidence.

Rehabilitation is therefore often an important part of recovery.

Renew provides post-surgical rehabilitation as part of its orthopedic rehabilitation services, with programmes adjusted according to the surgery and patient's recovery goals.

The exact rehabilitation timeline depends on the type of surgery and instructions from your surgeon or healthcare team.

Your physiotherapist should work within those guidelines rather than applying the same programme to every patient.

When Should You See a Physiotherapist for Knee Pain?

Consider arranging an assessment if:

  • Knee pain lasts for several weeks
  • Pain keeps returning
  • Stairs are becoming difficult
  • Walking is uncomfortable
  • Exercise is becoming difficult
  • Your knee feels weak
  • You have reduced your normal activity because of pain
  • You have recurring swelling
  • You are unsure what is causing the symptoms

Persistent knee pain does not necessarily mean you have a serious injury.

However, it does mean that continuing to guess at the cause may not be the most efficient strategy.

A physiotherapist can assess the problem and determine whether rehabilitation is appropriate.

When Does Knee Pain Require Urgent Medical Attention?

Some symptoms should not simply be managed as routine musculoskeletal pain.

Seek urgent medical attention if:

  • You cannot put weight on the leg
  • The knee is severely swollen after an injury
  • The knee has changed shape
  • You cannot move or straighten the knee
  • The knee repeatedly locks
  • You experience significant instability after an injury
  • The knee becomes hot, red and swollen
  • You develop fever or feel seriously unwell alongside a hot, swollen knee
These symptoms can indicate a more serious injury or another medical condition that requires prompt evaluation.

If you have experienced major trauma or cannot bear weight, do not rely on an online article to decide what happened.

Get assessed.

Can Knee Pain Be Prevented?

Not every knee problem can be prevented.

However, several habits can support healthy movement.

Increase activity gradually

Avoid suddenly doubling your running, walking or gym workload.

Maintain strength

Regularly strengthening the hips, thighs and lower legs can help maintain physical capacity.

Vary your activities

If you perform the same movement repeatedly, adding variety can help distribute physical demands.

Recover adequately

Training is only one part of adaptation. Rest and recovery also matter.

Address recurring pain

If the same knee pain keeps returning, find out why instead of repeatedly waiting for it to disappear.

Maintain regular physical activity

Appropriate activity can help maintain strength, mobility and general physical function.

The Arthritis Society Canada emphasizes exercise and physical activity as important tools for managing osteoarthritis and maintaining strength and mobility.

Why Choosing the Right Physiotherapy Clinic Matters

Not every knee problem needs the same treatment.

A runner with patellar tendon pain has different needs from someone with knee osteoarthritis.

Similarly, someone recovering from ACL surgery requires a different rehabilitation strategy from an office worker experiencing gradual knee discomfort.

Therefore, look for a physiotherapy clinic that:

  • Performs an individual assessment
  • Explains the likely contributing factors
  • Builds a progressive rehabilitation programme
  • Considers your work and lifestyle
  • Adjusts treatment as you improve
  • Helps you return to meaningful activities
Renew Physiotherapy describes its approach as personalized care combining hands-on treatment, guided exercises and rehabilitation.

Why Choose Renew Physiotherapy for Knee Pain in Surrey?

Renew Physiotherapy and Sports Clinic is located at 5722 176A Street, Surrey, BC V3S 4H2 and serves Surrey and surrounding communities.
The clinic provides physiotherapy for knee pain as well as sports injuries, workplace injuries, post-surgical rehabilitation and chronic musculoskeletal conditions.
Its broader rehabilitation services include sports injury management, active rehabilitation, shockwave therapy and surgical orthopedics.

That range can be useful when a patient's needs change during recovery.

For example, an athlete may begin with pain management and assessment, progress into strengthening, and eventually require sport-specific rehabilitation.

The treatment plan should evolve with the patient.

Book a Physiotherapy Assessment for Knee Pain in Surrey

Knee pain when climbing stairs is common, but it is not a diagnosis by itself.

The cause could be related to the kneecap, tendon, arthritis, previous injury, muscle weakness, activity changes or another condition.

Therefore, the most useful first step is to understand what is actually contributing to the pain.

If knee pain is affecting your stairs, walking, exercise or daily activities, consider speaking with a qualified physiotherapist.

Renew Physiotherapy provides physiotherapy in Surrey and serves patients from Surrey, Cloverdale, Langley, South Surrey, Clayton and Willoughby.
Renew Physiotherapy and Sports Clinic
5722 176A Street
Surrey, BC V3S 4H2
Phone: (236) 450-0171
Email: Info@renewclinics.ca
Book an assessment and find out why your knee hurts on the stairs instead of continuing to work around it.

Frequently Asked Questions

Why does my knee hurt when climbing stairs but not walking?

Stairs place greater demands on the muscles and structures around the knee than level walking. Therefore, a problem may become noticeable on stairs before it causes significant symptoms during ordinary walking.

Why does my knee hurt going downstairs?

Walking downstairs requires the muscles around the knee to control your body as you lower your weight. Consequently, reduced strength or certain knee conditions may become more noticeable during descent.

Is knee pain when climbing stairs a sign of arthritis?

Not necessarily. Arthritis is one possible cause, but patellofemoral pain, tendon problems, previous injuries and changes in activity can also cause stair-related knee pain.

Can physiotherapy help knee pain?

Yes. Physiotherapy can help address many musculoskeletal causes of knee pain through assessment, strengthening, movement training, activity modification and rehabilitation.

What exercises are good for knee pain?

The appropriate exercises depend on the cause of the knee pain. Depending on the condition, rehabilitation may include strengthening for the quadriceps, hamstrings, calves and hip muscles, as well as mobility and balance exercises.

Should I stop exercising if my knee hurts?

Not necessarily. Some activities may need to be reduced temporarily, but complete rest is not always the best long-term strategy. A physiotherapist can help determine an appropriate activity level.

Can knee pain go away on its own?

Some mild knee problems may improve with time and appropriate activity modification. However, persistent, recurring or worsening pain should be assessed rather than repeatedly ignored.

When should I see a physiotherapist for knee pain?

Consider an assessment if knee pain persists for several weeks, repeatedly returns, affects work or exercise, or makes everyday activities such as stairs and walking difficult.

Can shockwave therapy help knee pain?

Shockwave therapy may be appropriate for some tendon-related knee conditions, such as patellar tendon problems. However, it is not suitable for every cause of knee pain, so assessment should come first. Renew lists patellar tendonitis among the conditions treated with its shockwave service.

Do I need an MRI for knee pain?

Not necessarily. Imaging requirements depend on the symptoms, injury history and clinical findings. A physiotherapist or physician can determine whether further investigation is appropriate.

Can knee pain be caused by weak muscles?

Yes. Reduced strength around the hip, thigh or lower leg can affect how the knee handles physical demands. Strengthening may therefore be part of rehabilitation for some types of knee pain.

Can I climb stairs if my knee hurts?

It depends on the cause and severity of the pain. If stairs cause significant or worsening symptoms, reduce the aggravating load and seek an assessment rather than repeatedly forcing through the pain.