Knee pain on stairs and after sitting: patellofemoral pain (runner's knee)
Why pain around or behind the kneecap shows up on stairs, squatting and after sitting, what contributes, how long exercise takes to help, and when to get it checked.
Pain at the front of the knee, around or behind the kneecap, is one of the most common knee problems in active people, though it can affect anybody. It is often called runner's knee or patellofemoral pain. It tends to build gradually, is worse with stairs, squatting and sitting for a while, and in most people it improves with the right kind of exercise.
When to get urgent help
Go to A&E or call 999 if you have any of these. They can be signs of a fracture, infection, blood clot or other emergency.
- A limb that looks deformed, or a joint that you cannot move or put weight on after an injury
- A cold, pale or numb foot or hand after injury
- A hot, red, swollen joint with a high temperature
- A painful, swollen, warm calf, with or without breathlessness or chest pain
What it can feel like
- A dull ache or sharper pain around or behind the kneecap
- Pain going up and down stairs, squatting, kneeling or running
- Pain after sitting for a long time with the knee bent
- Clicking or grinding, or a feeling that the knee gives way, which an NHS trust says is not causing damage
Common contributors
- A sudden change in running, cycling or other training load
- Muscle tightness or weakness around the hip and knee
- Foot posture and footwear
- Being overweight
- Changes in how the kneecap tracks, which vary from person to person
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- Reduce the activities that clearly aggravate the knee for a while, and keep active with comfortable alternatives such as swimming or cycling
- Exercise is key. Start with lying or sitting strengthening exercises, then progress to standing exercises that mimic daily activities as pain allows
- Build up running and training gradually, changing one thing at a time
- Paracetamol, ibuprofen or anti-inflammatory gels can help you keep exercising. Check with your GP or pharmacist first
- Wear supportive, well-fitting footwear
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Pain after a significant injury, fall or twist
- Pain that is constant, severe or getting worse, or wakes you at night
- Unexplained weight loss, fever or feeling generally unwell with limb pain
Consider seeing your GP if:
- Self-management has not helped after four to six weeks. An NHS trust advises seeing a physiotherapist or GP
- The knee is swollen, hot, red or locked, or you cannot put weight on it
- Knee pain after a twist or injury with a pop, giving way or locking
Where an osteopath fits in
There is limited good-quality research showing that hands-on treatment changes the course of patellofemoral pain, so I do not claim that osteopathy treats it.
What an osteopath can usefully do is assess the knee together with the hip, foot and lower back, look at what load changes came before the pain began, and guide a graded strengthening programme, which is the central treatment. An NHS trust leaflet says improvement is gradual and significant improvement may take up to 12 weeks of exercise. If the assessment suggests you need your GP, a physiotherapist or a specialist instead, I will tell you.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
Why does my knee hurt going down stairs?
Stairs load the joint between the kneecap and thigh bone, especially going down. When the structures around the kneecap are irritated or overloaded, this is where pain shows up first.
Is knee clicking harmful?
An NHS trust leaflet says clicking or grinding in patellofemoral pain is not causing damage to the knee joint. Clicking with pain, swelling, locking or giving way after an injury should be assessed.
Free 5-minute exercise sheet
A simple, printable sheet of gentle exercises and stretches, about five minutes a day, based on NHS physiotherapy leaflets. It is general information, not a personal treatment plan, and it is not suitable if you have any of the urgent signs listed above.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.