How to deal with knee pain when climbing stairs

Knee pain when climbing stairs can be a frustrating issue that impacts daily activities, making even the simplest tasks uncomfortable. This pain can have several causes. Fortunately, there are effective ways to deal with this pain, helping make climbing stairs less stressful. With the proper care and adjustments, you can manage your knee health more comfortably and avoid the risk of surgery or long-term treatment. In this blog, we’ll explore the common causes and symptoms of knee pain, possible treatment options, and share tips to prevent knee pain and keep your knees healthy for the long term.

Is climbing stairs bad for your knees?

No, climbing stairs isn’t bad for your knees—in fact, it is actually healthy for your knees. By applying regular, moderate stress to your knees, you help strengthen the knee joint and maintain its condition.

However, for individuals with existing knee issues, such as arthritis or previous knee injuries, stair climbing can sometimes trigger pain. Overexertion while climbing stairs may even worsen symptoms, occasionally leading to a chronic pain syndrome. Understanding the causes of knee pain and learning how to approach stair climbing with care can help manage and reduce discomfort.

 Causes of knee pain when climbing stairs

1. Overuse of the knees

Overuse is a common cause of knee pain when climbing stairs. If the muscles surrounding the knee joint aren’t strong enough, the alignment of the knee may be affected, leading to discomfort and pain.

2. Wear and tear or injury to the knee joint

Wear and tear of the cartilage, which acts as a shock absorber, can cause knee pain when bending or climbing stairs. Without adequate cartilage, friction between the bones increases, resulting in pain. Conditions such as tendonitis (tendinitis) or injuries like a runner’s knee can also contribute to discomfort during stair climbing.

3. Incorrect stair climbing technique

Incorrect stair climbing technique can add stress to the knee joint. Ensuring that your body weight is balanced on both legs and moving correctly up each step is important. An incorrect technique can lead to pain behind the knee or around the kneecap, worsening the issue over time.

Symptoms of knee pain when climbing stairs

Pain around the knee is a common symptom when climbing stairs, often located at the front or side of the knee. This pain may also spread to other parts of the leg. 

Inflammation from overuse or injury can lead to swelling, and the knee might feel stiff, making bending or stretching difficult. 

In some cases, a doctor’s appointment is necessary to identify the underlying cause and recommend appropriate treatment.

Treatment options

The first step in treatment is often to rest and relieve the knee. By taking a break from strenuous activity and possibly using a knee brace, pain may decrease over time.

If pain persists, consider physiotherapy. Physiotherapy focuses on strengthening the muscles around the knee and improving stability, which helps reduce strain on the knee joint.

Prefer to start with at-home exercises? Try strengthening and stability exercises to support the knee. Cycling, for instance, is an effective way to build muscle around the knee without placing excessive strain on it.

Finally, improving your stair-climbing technique is a simple yet effective way to reduce knee pain. A helpful approach is to lean forward slightly from the hips while keeping your back straight and ensuring your whole foot is placed on each step.

Treatment with medication

Painkillers like paracetamol can help reduce knee pain and are available over the counter at pharmacies or drugstores. For an inflamed knee, anti-inflammatory medications can help decrease swelling and stiffness.

In some cases, a corticosteroid injection may provide relief for severe inflammation or arthritis. This procedure is typically performed by a general practitioner or a specialist at the hospital.

Tips for improving knee health

1. Healthy diet and weight management

Maintaining a healthy weight reduces pressure on the knees, helping to protect cartilage and joints. Additionally, a balanced diet supports metabolism, which benefits overall joint health.

2. Regular exercise

Activities like walking or cycling help keep muscles strong without placing excessive strain on the knees.

3. Avoid excessive strain on the knees

Avoid prolonged or intense activities that may put too much pressure on your knees. When needed, use supportive aids like a walking stick or banister. A knee brace can also improve stability and support while climbing stairs.

4. Wear correct footwear

Footwear with adequate support can help reduce knee strain by providing stability and proper alignment.

A stairlift as an aid

For people who suffer from long-term knee pain when climbing stairs, a stairlift can be a long-lasting solution. With the UP Stairlift, you can safely go up and down the stairs without straining your knees. Moreover, the slim design of the UP Stairlift still leaves enough space for other stair users to use the stairs comfortably.