A Simple Tip to Reduce Knee Pain When Walking Upstairs

Knee pain when walking upstairs is a common complaint. For many people, this movement can feel uncomfortable or even painful, particularly at the front of the knee.

While there are many potential causes, small changes in how you move can sometimes make a noticeable difference.

A Simple Technique to Try

One strategy that can help is to slightly change how you load the leg when stepping up.

Instead of thinking about pushing yourself up using the front of the knee, try this:

As you place your foot on the step, gently think about pulling your foot backwards against the step, as if you are trying to slide it towards you.

Maintain this light contraction as you then step up.

Why This May Help

This technique encourages greater activation of the hamstrings, which run along the back of the thigh.

By increasing hamstring engagement, you may be able to better balance the forces acting around the knee joint. This can reduce the relative load placed on the front of the knee, which is often where pain is felt during stair climbing.

For some individuals, this small adjustment can make the movement feel more controlled and less uncomfortable.

Not a One Size Fits All Solution

It is important to recognise that this is not a universal fix.

Knee pain can have a range of underlying causes, including strength deficits, movement control issues, or changes in load over time. While techniques like this can help manage symptoms, they do not replace a full assessment.

When to Seek Advice

If you are experiencing persistent knee pain, particularly during everyday activities such as stairs, sitting, or walking, it is worth having it properly assessed.

Identifying the underlying cause allows for a more targeted approach, which may include strengthening, movement retraining, and load management strategies.

Final Thoughts

Small changes in movement can sometimes make a meaningful difference, but long term improvement usually comes from addressing the root cause.

If knee pain is limiting your day to day activities, seeking professional advice can help you move more comfortably and confidently.

To see a video demonstration of this technique, check out our instagram page:

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