“Why does my knee hurt going downstairs but not as much upstairs?”

“Is it bad if my knee clicks?”

“Should I stop exercising if it hurts?”

If you’ve ever asked yourself one of these questions, you’re not alone. Knee pain is one of the most common issues we see, especially in people who are active at work, trying to stay fit, or just want to keep up with everyday life. What often confuses people is that the pain doesn’t show up all the time — it’s specific. Stairs, bending, lifting, squatting… but not everything.

Let’s break down why that happens — and more importantly, what you can do about it.

A Story You Might Relate To

A 43-year-old landscaper came in with knee pain that had been building over time.

At first, it was just a mild annoyance — something he noticed going downstairs at work. Like most people, he pushed through it, expecting it to settle on its own.

But within a week, things changed.

His knee started locking during work. Simple tasks like lifting tools from the ground became difficult. Walking up and down stairs was uncomfortable. Even everyday things like taking the rubbish out or walking to the mailbox started to feel like a challenge.

What impacted him most wasn’t just the physical pain — it was not being able to play with his kids the way he wanted to.

That loss of function started to affect his mental health.

That’s when he decided to get it checked (or more accurately, when his partner decided to make a booking for him!).

Why Does It Hurt More Going Downstairs?

One of the biggest reasons people experience knee pain like this comes down to how different movements load the joint.

Going downstairs places more force through the front of your knee compared to going upstairs. Your muscles — particularly your quadriceps — have to work harder to control your body as you lower yourself down each step.

Think of it like this:

• Going upstairs = pushing yourself up
• Going downstairs = controlling your body as it drops or falls

That “control” phase actually places more stress on the knee, especially if your muscles aren’t prepared for it.

So it’s not unusual for pain to show up there first.

Pain Doesn’t Always Mean Damage

This is one of the biggest misconceptions we see.

A lot of people assume:

“If it hurts, I must be damaging something.”

But in most cases, that’s not what’s happening.

Pain is your body’s way of protecting you — not necessarily a sign that something is structurally wrong.

Your knee might be:

• Irritated
• Overloaded
• Not tolerating the demands being placed on it

…but that doesn’t automatically mean it’s “injured” in a serious way.

It’s Usually a Capacity Problem, Not a “Broken” Knee

In many cases, knee pain comes down to a mismatch between:

👉 What your body is being asked to do

and

👉 What it’s currently capable of handling

If you’re:

• Repeating the same movements at work
• Increasing activity too quickly
• Returning to exercise after a break

…your knee may simply not have the strength or tolerance yet.

That’s when pain shows up — not because you’ve “broken” something, but because your body is asking for a different approach.

What About Clicking in the Knee?

This is another common concern. Knee clicking on its own is very common and usually not something to worry about, especially if it’s not painful.

In most cases, it’s just:

• Movement of tissues
• Pressure changes within the joint

It only becomes more relevant if it’s:

• Painful
• Associated with locking or giving way
• Getting progressively worse

So… Should You Stop Exercising?

This is where a lot of people go wrong.

They either:

• Push through everything and make it worse

or

• Stop completely and lose strength and confidence

The answer sits in the middle. Our goal isn’t to avoid pain completely — it’s to build your body’s tolerance safely.

That means:

• Adjusting what you’re doing
• Not removing movement entirely
• Gradually building your capacity back up

What You Can Start Doing Today

If your knee is starting to feel like this, here are a few simple steps you can take:

1. Modify, Don’t Avoid

You don’t need to stop moving — but you may need to tweak things.

For example:

• Reduce how often you’re using stairs temporarily
• Avoid deep or fast bending movements
• Break tasks into smaller chunks

Complete rest for too long often makes things worse long-term.

2. Build Strength Gradually

Your knee needs support from the muscles around it.

Start with simple, controlled exercises like:

• Mini squats
• Step-ups
• Wall sits or isometric holds

Focus on quality movement rather than intensity.

3. Slow Things Down

Speed often increases stress on the joint.

Try:

• Moving slower when going downstairs
• Controlling your descent
• Being more deliberate with your movements

Small changes like this can make a big difference. This is where getting structure can significantly improve outcomes!

When Should You Get It Checked?

While most knee pain like this improves with the right approach, there are times where it’s worth getting assessed.

Seek professional advice if you notice:

• Sharp or worsening pain
• Frequent locking of the knee
• Swelling that doesn’t settle
• No improvement after 1–2 weeks
• A pattern of repeated injuries

Getting Back to What Matters

For the landscaper we mentioned earlier, the goal wasn’t just to “reduce pain.”

It was to:

• Get back to full days at work
• Move confidently without worrying about his knee
• Play with his kids again without hesitation

And that’s what good rehab should focus on — not just symptoms, but function and confidence.

Final Thoughts

Knee pain when going downstairs is common — but that doesn’t mean you have to put up with it or stop doing the things you enjoy.

In most cases, it’s not about something being “damaged.”

It’s about your body needing the right support and progression.

With the right approach, you can:

• Build strength
• Improve movement
• Get back to your normal routine
• Reduce pain

What To Do Next

If your knee pain is starting to affect your work, training, or daily life, it’s worth getting a clear plan in place.

👉 Book an assessment with one of our Exercise Physiologists or Physiotherapists to understand what’s driving your symptoms and how to move forward safely.

Because the goal isn’t to stop doing what you enjoy - it’s to get you back to it with confidence.