If your knee hurts every time you climb a flight of stairs, walk around your neighbourhood, get up from a chair, or bend down to pick something up, it can quickly begin interfering with your everyday life.

Knee pain is particularly frustrating because we rely on our knees for almost everything we do.

Walking, climbing stairs, exercising, working, gardening, shopping, playing sports, and simply getting around your home all require your knees to repeatedly accept and transfer force.

When something isn’t working properly, you tend to notice it quickly.

At CN Physiotherapy, we work with people throughout Ottawa, Orléans, Fallingbrook, Blackburn Hamlet, Beacon Hill, Navan, Cumberland, Nepean, and surrounding communities who are experiencing knee pain, stiffness, weakness, and difficulty with movement.

The good news is that many common causes of knee pain can be managed conservatively with physiotherapy.

The first step is figuring out why your knee hurts in the first place.

Why Does My Knee Hurt When I Walk?

Walking might seem like a simple activity, but there is a lot happening every time you take a step.

Your hips, knees, ankles, muscles, tendons, ligaments, and nervous system all work together to control your body and move you forward.

Your knee repeatedly bends and straightens while supporting your body weight.

If there is irritation within the knee or weakness in the muscles controlling the leg, walking may become uncomfortable.

The location, timing, and type of pain can provide useful information.

For example, someone experiencing discomfort around the kneecap while climbing stairs may have a different problem from someone experiencing pain along the inside of the knee after a twisting injury.

That is why treatment should begin with an individualized assessment rather than assuming every case of knee pain has the same cause.

Why Does My Knee Hurt When I Climb Stairs?

Stairs place greater demands on your knees than level walking.

When you climb stairs, your quadriceps, gluteal muscles, calves, and other muscles must generate enough force to lift your body upward while controlling the position of your knee.

Going downstairs can also be challenging because your muscles must control your body as you lower yourself.

People with knee problems frequently report difficulty with one or both directions.

You might notice:

• Pain behind or around your kneecap
• Pain along the inside of your knee
• Aching after climbing several flights
• Clicking or grinding
• Weakness when stepping upward
• Difficulty controlling your leg going downstairs
• Swelling after activity
• Stiffness after sitting
• A feeling that your knee may give way

These symptoms do not automatically identify one particular condition, which is why a physical assessment can be helpful.

Common Causes of Knee Pain When Walking or Using Stairs

There are many potential causes of knee pain. Here are several conditions and factors commonly encountered in physiotherapy.

1. Patellofemoral Pain

Patellofemoral pain commonly produces discomfort around or behind the kneecap.

People may notice symptoms while:

• Climbing stairs
• Going downstairs
• Squatting
• Running
• Sitting with the knee bent for long periods
• Getting up from a chair

The kneecap interacts with the femur as your knee bends and straightens.

Strength, mobility, training volume, movement patterns, and activity changes may all influence symptoms.

Physiotherapy treatment may include progressive strengthening, movement retraining, activity modification, mobility work, and education based on the findings of your assessment.

2. Knee Osteoarthritis

Osteoarthritis is another common reason for knee pain, particularly among middle-aged and older adults.

Knee osteoarthritis involves changes within the joint over time.

Symptoms may include pain, stiffness, swelling, reduced movement, and difficulty performing activities such as walking or using stairs.

A diagnosis of osteoarthritis does not mean you should stop moving.

Appropriate exercise can be an important component of osteoarthritis management. In fact, current osteoarthritis guidance from the UK’s National Institute for Health and Care Excellence identifies therapeutic exercise as a core treatment.

CN Physiotherapy also offers the GLA™ Program, an education and neuromuscular exercise program designed for people living with symptoms of hip or knee osteoarthritis.

If arthritis is contributing to your knee pain, your physiotherapist can help determine an appropriate strategy for keeping you active.

3. Meniscus Injuries

The menisci are cartilage structures inside the knee that help with load distribution and joint function. The American Academy of Orthopaedic Surgeons’ overview of meniscus tears explains that these structures help transmit weight and contribute to knee stability.

Meniscus problems can occur after twisting injuries, sports injuries, or age-related changes.

Symptoms may include:

• Joint-line pain
• Swelling
• Clicking
• Difficulty squatting
• Pain with twisting
• Reduced knee movement

Not every meniscus problem requires surgery.

Management depends on the type of injury, your symptoms, functional limitations, and other clinical findings.

4. Tendon-Related Knee Pain

Several tendons around the knee can become irritated.

Patellar tendon problems, for example, are frequently associated with activities involving running and jumping.

People who suddenly increase their exercise volume may also develop symptoms.

This can happen after starting a new gym program, returning to running, increasing sports participation, or dramatically increasing walking.

Rehabilitation often involves gradually rebuilding the tendon’s ability to tolerate load.

5. Ligament Injuries

The knee contains several important ligaments that contribute to stability. The American Academy of Orthopaedic Surgeons provides a useful overview of common knee injuries, including injuries involving the knee’s major ligaments.

Ligament injuries may occur during sports, falls, sudden changes of direction, or other traumatic events.

Depending on the injury, symptoms can include pain, swelling, instability, or difficulty bearing weight.

A physiotherapy assessment can help determine whether conservative rehabilitation is appropriate or whether further medical investigation is warranted.

6. Muscle Weakness

Sometimes the knee itself isn’t the only area that needs attention.

Weakness involving the quadriceps, hips, glutes, calves, or other muscles may influence how forces are managed during walking and stairs.

That is why simply treating the painful spot may not be enough.

A physiotherapist can evaluate the entire movement pattern.

7. Reduced Hip or Ankle Mobility

Your knee sits between your hip and ankle.

If either neighbouring area is not moving effectively, your knee may have to compensate.

For example, limited ankle mobility can influence squatting and stair movement.

Hip strength and control can also influence the position of your leg during activities.

A comprehensive knee assessment therefore often involves more than examining the knee itself.

What Does the Location of My Knee Pain Mean?

Patients frequently ask whether the location of their pain reveals the exact problem.

It can provide clues, but location alone usually isn’t enough for a diagnosis.

Pain at the Front of the Knee

Pain around the front of the knee may be associated with patellofemoral problems, tendon irritation, or other conditions.

Pain on the Inside of the Knee

Inner knee pain can involve several structures, including the meniscus, ligaments, tendons, or joint itself.

Pain on the Outside of the Knee

Outer knee pain may be associated with soft tissues around the knee, training-related irritation, or other structures.

Pain Behind the Knee

Pain behind the knee has several possible causes and should be assessed based on the full clinical picture.

Sudden swelling, significant calf symptoms, unexplained redness or warmth, or other unusual symptoms warrant appropriate medical assessment. This is consistent with the urgent-care guidance for knee pain published by Australia’s Healthdirect.

Is Knee Clicking Normal?

Knees make noises.

Clicking, popping, and grinding do not automatically mean your knee is damaged.

Some people have noisy knees without pain or functional problems.

However, clicking associated with significant pain, swelling, locking, a recent injury, or loss of movement deserves further assessment.

Your physiotherapist can consider the sound alongside your other symptoms rather than assuming the noise itself is the problem.

Why Does My Knee Hurt After Sitting?

Some people notice that their knee feels stiff or painful when standing after sitting for an extended period.

This can occur with several knee conditions.

You may notice it after:

• Working at a desk
• Driving
• Watching a movie
• Sitting through a long meeting
• Travelling

If symptoms repeatedly occur after prolonged sitting, changing positions more regularly and following an appropriate mobility and strengthening program may help.

Should I Stop Walking If My Knee Hurts?

Not necessarily.

Pain does not automatically mean you need to stop all physical activity. For people living with arthritis, the U.S. Centers for Disease Control and Prevention explains how physical activity can support joint function and overall health.

At the same time, repeatedly pushing through severe or worsening symptoms isn’t always appropriate.

The objective is to determine an amount of activity your knee can currently tolerate.

Suppose you normally walk for 45 minutes but symptoms become significant after 25 minutes.

Your rehabilitation plan might temporarily involve shorter walks that stay within a manageable range, followed by gradual progression as your capacity improves.

This is often more useful than alternating between doing too much and completely avoiding activity.

How Can Physiotherapy Help Knee Pain?

Physiotherapy does more than simply treat the painful area.

Your physiotherapist will attempt to determine factors contributing to your symptoms and build a treatment plan around your needs.

Depending on your condition, physiotherapy may focus on:

• Reducing pain
• Improving knee movement
• Increasing strength
• Improving balance
• Restoring confidence
• Improving walking
• Improving stair tolerance
• Increasing exercise capacity
• Returning to work
• Returning to sports or recreation

Treatment should evolve as you improve.

Strengthening Your Knee

Strengthening is one of the most important components of many knee rehabilitation programs.

Exercises may target your:

• Quadriceps
• Hamstrings
• Gluteal muscles
• Hip muscles
• Calves
• Core

The exact exercises and resistance should be selected according to your current ability.

Someone recovering from a recent injury may start very differently from an experienced runner preparing to return to training.

Therapeutic Exercise for Knee Pain

At CN Physiotherapy, therapeutic exercise may be incorporated into treatment to improve strength, flexibility, balance, coordination, endurance, and overall function.

Your exercise program may progress from relatively simple movements to more demanding functional activities.

For example, someone struggling with stairs may eventually work on exercises that reproduce the demands of stepping upward and controlling the body while stepping downward.

The objective is to prepare you for real life rather than simply completing exercises in the clinic.

Manual Therapy for Knee Pain

Manual therapy may also be appropriate for certain patients.

Hands-on techniques can be used as part of a broader rehabilitation plan to address mobility restrictions and help improve movement.

Manual therapy is typically most valuable when paired with active rehabilitation that builds your ability to move independently.

Can Shockwave Therapy Help Knee Pain?

Shockwave therapy is another treatment available at CN Physiotherapy.

It uses acoustic waves and may be considered for certain musculoskeletal and tendon-related conditions.

However, shockwave therapy is not appropriate for every type of knee pain.

Your physiotherapist should first determine what appears to be causing your symptoms before deciding whether shockwave therapy should be incorporated into your treatment plan.

Knee Arthritis and the GLA™ Program

If your knee pain is related to osteoarthritis, you may benefit from learning about the GLA™ Program available through CN Physiotherapy.

GLA™ stands for Good Life with osteoArthritis: Denmark. The program originated as the not-for-profit GLA® initiative in Denmark.

The program combines education with targeted neuromuscular exercise for people living with symptoms of knee or hip osteoarthritis.

The objective is to help participants better understand osteoarthritis while improving their ability to remain physically active.

Rather than assuming arthritis means you should avoid exercise, a structured program can teach you how to exercise appropriately.

Do Custom Orthotics Help Knee Pain?

Your feet influence the way forces travel through your lower body.

For some patients, foot mechanics may be one factor worth assessing when investigating knee symptoms.

CN Physiotherapy offers custom orthotics and can perform an appropriate assessment to determine whether they may be relevant to your individual situation.

Orthotics should not automatically be prescribed for every person with knee pain.

Your physiotherapist can determine whether your feet and lower-limb mechanics appear to be contributing to your symptoms.

What About Knee Pain During Ottawa Winters?

Ottawa winters can create additional challenges for people with knee pain.

Snow, ice, uneven sidewalks, heavy boots, and slippery surfaces can change the way you walk.

Some people also become much less active during winter.

Then, when warmer weather arrives, they suddenly return to longer walks, running, cycling, gardening, or recreational sports.

Rapid changes in activity can sometimes contribute to musculoskeletal symptoms.

Maintaining an appropriate level of strength and activity throughout the year may help prepare your body for seasonal changes.

Knee Pain in Fallingbrook and Orléans Residents

Living in Fallingbrook or Orléans often means stairs, commuting, neighbourhood walks, recreational activities, sports, yard work, and active family life.

Knee pain can interfere with all of them.

Perhaps walking around the neighbourhood has become uncomfortable.

Maybe stairs in your home are becoming frustrating.

Perhaps you want to return to hockey, running, pickleball, golf, skiing, or the gym.

Your treatment goals should reflect your actual lifestyle.

Physiotherapy isn’t simply about achieving a particular number on a strength test.

It is about helping you return to the activities that matter to you.

When Should I See a Physiotherapist for Knee Pain?

Consider scheduling an assessment if knee pain:

• Continues for more than a short period
• Keeps returning
• Prevents you from walking normally
• Makes stairs increasingly difficult
• Limits exercise
• Causes persistent stiffness
• Interferes with work
• Prevents you from participating in sports
• Is associated with weakness or instability

Earlier assessment can help you understand the problem before you spend weeks or months modifying your life around the pain.

When Does Knee Pain Need Medical Attention?

Some situations require more urgent medical assessment.

Seek appropriate medical attention following significant trauma, particularly if you cannot bear weight or your knee appears visibly deformed.

You should also seek medical assessment for concerning symptoms such as substantial unexplained swelling, redness, warmth, fever, significant calf swelling, or rapidly worsening symptoms.

A physiotherapist can also refer you for further medical assessment when findings fall outside the appropriate scope of physiotherapy treatment.

What Happens During a Knee Physiotherapy Assessment?

Your physiotherapist will begin by asking about your symptoms.

They may want to know:

• When your pain started
• Whether there was an injury
• Where the pain is located
• Which activities make it worse
• Whether you experience swelling
• Whether your knee locks or gives way
• What activities you want to return to
• Whether you’ve had previous knee problems

Your physical assessment may include knee movement, strength, balance, walking, squatting, stairs, hip function, ankle mobility, and other relevant tests.

This information helps your therapist develop a personalized treatment plan.

How Can I Protect My Knees While Climbing Stairs?

If stairs are currently uncomfortable, avoid assuming that the solution is simply never using them again.

Your physiotherapist can identify why stairs are challenging and progressively build your capacity.

Strengthening your legs, improving movement control, and gradually practising stair-related activities may all be useful depending on your condition.

Using a railing temporarily may also provide additional confidence and support when needed.

How Can I Prevent Knee Pain?

Not every knee injury can be prevented, but maintaining your overall physical capacity can help prepare your body for everyday demands.

Useful strategies may include gradually increasing exercise rather than suddenly doing much more, maintaining leg strength, including recovery time in training, wearing appropriate footwear, varying activities, and addressing persistent pain before it significantly alters your movement.

If you are starting a new activity after months of inactivity, give your body time to adapt.

Going from almost no exercise to running five days per week is a dramatic increase in workload.

Gradual progression is usually more sustainable.

Frequently Asked Questions About Knee Pain

Why does my knee hurt going upstairs but not while walking?

Stairs generally require greater muscle force and knee loading than level walking. This can make symptoms appear during stairs before they become noticeable during ordinary walking. A physiotherapy assessment can help identify which structures and movement factors may be contributing.

Why does my knee hurt more going downstairs?

Walking downstairs requires your muscles to control your body as you lower your weight onto the next step. This can be challenging when the knee is painful, irritated, or weak.

Is knee pain when climbing stairs a sign of arthritis?

It can be, but arthritis is only one potential cause. Patellofemoral pain, tendon problems, previous injuries, weakness, and other conditions can also make stairs painful. An assessment is more useful than diagnosing yourself based on one symptom.

Should I exercise if my knee hurts?

In many cases, appropriate exercise is an important part of knee rehabilitation. However, the type, amount, and intensity should reflect your condition and current tolerance.

Are squats bad for your knees?

Squats are not automatically bad for your knees. They are a normal movement used during many everyday activities. The appropriate depth, resistance, technique, and volume depend on the individual.

Can physiotherapy help knee arthritis?

Physiotherapy can help people with knee osteoarthritis improve strength, movement, physical function, and activity tolerance. Structured exercise and education can be important components of osteoarthritis management.

How long does knee physiotherapy take?

There is no single timeline. Recovery depends on your diagnosis, how long symptoms have been present, severity, activity goals, general health, and response to treatment.

Should I wear a knee brace?

Some patients may benefit from a brace in particular circumstances, while others may not need one. Your physiotherapist or healthcare provider can advise you based on your specific condition.

Can knee pain come from my hip or foot?

The hip, knee, ankle, and foot function as part of the same movement system. Problems with strength, mobility, or mechanics elsewhere in the lower limb may influence knee loading. A comprehensive assessment can examine these areas.

Can I continue walking with knee arthritis?

Many people with knee osteoarthritis can and should remain physically active within appropriate limits. Your physiotherapist can help you determine a manageable starting point and gradually build your walking tolerance.

Why does my knee feel stiff in the morning?

Morning stiffness can occur for several reasons, including joint irritation and osteoarthritis. Persistent or significant stiffness should be assessed in the context of your other symptoms.

Can knee pain go away without treatment?

Some minor episodes settle with time and appropriate activity modification. Persistent, recurrent, or worsening pain may benefit from assessment to determine why it is occurring and what you can do about it.

How CN Physiotherapy Can Help

You don’t have to wait until knee pain prevents you from walking comfortably before seeking help.

At CN Physiotherapy, our goal is to determine what may be contributing to your symptoms and develop an individualized rehabilitation plan.

Depending on your needs, your treatment may incorporate physiotherapy, therapeutic exercise, manual therapy, shockwave therapy, custom orthotics, or the GLA™ Program when appropriate.

We proudly work with patients from Ottawa, Orléans, Fallingbrook, Blackburn Hamlet, Beacon Hill, Navan, Cumberland, Nepean, and surrounding communities.

Whether you want to climb your stairs comfortably, return to work, walk farther, play with your children or grandchildren, return to sports, or simply move with more confidence, we can help you work toward those goals.

Don’t Let Knee Pain Control Your Daily Routine

Your knees play a role in almost every step you take.

When pain begins changing the way you walk, climb stairs, exercise, or participate in daily activities, it may be time to find out why.

The answer isn’t always to rest indefinitely.

A comprehensive physiotherapy assessment can help identify contributing factors and provide a structured plan for improving strength, mobility, and function.

If you’re experiencing knee pain in Ottawa, Orléans, Fallingbrook, Blackburn Hamlet, Beacon Hill, Navan, Cumberland, Nepean, or the surrounding area, contact CN Physiotherapy to request an appointment.

Your recovery can start today.

Request an appointment with CN Physiotherapy.