General information only, not medical advice.
Stairs are one of the first places knee trouble shows up. Many people notice that going down hurts more than going up. That is a useful clue, not a diagnosis.
Why stairs can be hard on the knee
Each step asks the knee to bend under your body weight. Going down also asks the thigh muscles to lower you in a controlled way. If the kneecap, the tendons around it, the cartilage or the muscles are irritated or tired, stairs tend to bring it out.
Common reasons for knee pain on stairs
- Patellofemoral pain (runner's knee). A dull ache around or behind the kneecap that flares on stairs, squats and after long sitting.
- Patellar tendinitis. According to Mayo Clinic, pain between the kneecap and shinbone that can eventually affect stair climbing and rising from a chair. More in runner's knee vs jumper's knee.
- Cartilage wear or arthritis. Stiffness and aching that build with age and activity.
- Meniscus problems. Pain on the sides or back of the knee, sometimes with catching or a locked feeling.
- Muscle weakness or tightness in the quads, hips or hamstrings.
Everyday things people try
- Use the handrail and take stairs one at a time.
- Step down slowly and lead with the stronger leg when going up.
- Avoid suddenly adding a lot of hill or stair training.
- Ask a physical therapist about strengthening the muscles around the hip and thigh.
- Pick supportive, cushioned shoes.
When to see a doctor
- Pain that continues or worsens, or that wakes you at night
- Swelling, redness or warmth
- Locking, catching or the knee giving way
- Trouble putting weight on the leg
Use our knee pain location chart to describe where it hurts when you see a professional.
Using a knee sleeve
Some people use a sleeve for walking, hiking and daily activity once their doctor says it is fine. Banner Health notes sleeves are meant for activity, not all-day wear. See our guide to knee sleeve vs knee brace.
Bomae Adjustable Knee Compression Sleeve
The Bomae sleeve is lightweight and adjustable, so you can change the snugness depending on the day.
- Adjustable dial to set the compression yourself
- Spring support system and silicone shock-absorbing pad
- Breathable knitted nylon and spandex
- Sizes M–XXL by body weight, white or black, left or right leg
- Flat $5.99 shipping, 5–9 business days total, 30-day cover for damaged, faulty or wrong items
Shop the Bomae Knee Compression Sleeve →
Educational content only. Bomae products are not medical devices and are not intended to diagnose, treat or cure any condition.