Why Does My Knee Hurt When I Walk, Sit, or Climb Stairs?

Ever noticed how your knee feels fine… until you start walking, sit for too long, or climb a flight of stairs? You’re not alone. Movement-related knee pain is one of the most common issues we see at Physio Performance—and the reasons behind it might surprise you.

The good news? Most of these problems are manageable, and with the right care, you can move freely again without that frustrating twinge or ache.

Let’s break down why your knee might be giving you grief during everyday activities—and how physiotherapy can help.

1. Pain When Walking

Walking should feel easy and natural, but if each step brings a pinch or dull ache, it might be due to:

Overuse or Repetitive Strain

If you’ve recently increased your activity level—maybe longer walks or standing more—your knee could be reacting to the extra workload. This can lead to irritation in the soft tissues, especially around the kneecap.

Tracking Issues

The kneecap (patella) sits in a groove at the front of your thigh bone. If it doesn’t glide smoothly due to muscle imbalances or poor alignment, walking can become uncomfortable. This is known as patellofemoral pain syndrome, and it’s especially common in walkers and runners.

Early Arthritis

For some, knee pain during walking may be an early sign of wear and tear in the joint. You might feel a deep, achy sensation or hear creaking noises as you move. While it sounds alarming, there are plenty of strategies to manage this and stay active.

2. Pain When Sitting

Strange as it seems, your knees can still hurt while doing nothing at all. If sitting for long periods triggers your pain, here’s what could be happening:

Increased Pressure Behind the Kneecap

When you’re seated, your knees are typically bent at about 90 degrees or more. This position increases pressure between the kneecap and thigh bone—especially if you stay in that posture for a while. If the cartilage behind your kneecap is irritated or inflamed, sitting can aggravate it.

Tight Muscles or Tendons

Your hips, hamstrings, and calves all connect to or influence your knee joint. When these muscles are tight, they can pull on the knee in ways that make sitting feel uncomfortable. You might feel an ache, stiffness, or even tingling from time to time.

3. Pain When Climbing Stairs

Climbing stairs puts a lot of load through the knees—up to four times your body weight, depending on how you're moving. If you feel pain going up or down, here’s what could be to blame:

Quadriceps Weakness

Your quads (front thigh muscles) are key players in stair climbing. If they’re weak or not firing properly, your knee takes on more stress. This can cause discomfort or instability, especially on the descent.

Patellar Tendon Strain

The tendon that connects your kneecap to your shinbone can become inflamed due to overuse, particularly in sports or high-step activities. This condition—patellar tendinopathy, or “jumper’s knee”—is often felt as a sharp pain just below the kneecap.

Meniscus Irritation

Your meniscus is the shock-absorbing cartilage in your knee. Twisting or bending the joint under pressure (like climbing stairs) can aggravate this tissue, especially if it’s already been strained.

How Physiotherapy Can Help

At Physio Performance, we don’t just treat the symptoms—we look at the whole picture. Knee pain rarely exists in isolation. It often ties into how your hips, ankles, and even your feet are moving.

Our approach includes:

• Movement analysis to spot patterns that may be contributing to your discomfort.

• Hands-on therapy to reduce tension and improve joint movement.

• Strength and stability exercises tailored to your needs.

• Advice on footwear, activity modification, and daily habits that support recovery.

Most importantly, we work with you to build confidence in your movement again—so you don’t feel held back by your knees.

Don’t Ignore the Ache

Knee pain doesn’t always mean something serious—but it also doesn’t mean you have to live with it. If walking, sitting, or taking the stairs is becoming a daily frustration, it’s time to take action.

At Physio Performance, we’re here to help you move better, feel stronger, and get back to doing the things you love.

Ready to give your knees the support they need?
Get in touch with our team and let’s take the next step forward—together.