Stair climbing is one of the most demanding activities for your knees. The force on your kneecap (patella) when going up or down stairs can be 3 to 5 times your body weight.

This is why stairs are often the first place people notice knee problems.

If you wince every time you see a flight of steps, here is what might be happening.

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Common Causes

1. Chondromalacia Patella ("Runner's Knee")

This is the most common cause in younger people.

• The cartilage under the kneecap softens and wears down.
• Symptom: A dull ache behind the kneecap, especially when sitting for long periods or using stairs.

2. Osteoarthritis

In older adults, pain on stairs is a classic early sign of arthritis.

• Symptom: A sharp catch or grinding sensation.
• Going down stairs is often more painful than going up because the braking force is higher.

3. Patellar Tracking Disorder

Your kneecap should slide smoothly in a groove. If muscle imbalances pull it to the side, it grinds against the bone.

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Why Downstairs is Harder

When you step down, your quadriceps muscle has to lengthen while contracting to control your descent (eccentric contraction). This puts immense pressure on the kneecap joint.

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How to Fix It

1. Strengthen the VMO (Inner Quad)

The Vastus Medialis Oblique (VMO) is the teardrop-shaped muscle on the inside of your thigh. Strengthening it helps pull the kneecap into the correct track.

• Exercise: Straight Leg Raises with toes turned out.

2. Glute Strengthening

Weak hips cause the knee to collapse inward (valgus) when stepping, increasing stress.

• Exercise: Clamshells, Side Leg Raises.

3. Adjust Your Technique

• Good leg up, Bad leg down.
• When going UP: Lead with your strong (pain-free) leg.
• When going DOWN: Lead with your weak (painful) leg.

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Takeaway

Pain on stairs is a warning sign of mechanical stress or early wear. Ignoring it can lead to further damage.

Start strengthening your quads today. If pain persists, get an evaluation. 👉 Book an Appointment