Knee Pain on Stairs and Squats? Your Hips May Be Part of the Problem
Walking down the stairs at the office. Squatting at the gym. Sitting through a long film with your knees bent. If these leave you with an ache around or behind your kneecap, you're dealing with one of the most common knee problems we treat, especially among runners, gym-goers and people who sit for long hours.
What is patellofemoral pain?
Patellofemoral pain is pain coming from the joint between your kneecap and thigh bone, or the tissues around it. It's sometimes called "runner's knee". It usually comes on gradually without any injury, and doesn't go away on its own if the cause isn't addressed.
Common causes include:
- Doing too much too soon, such as a new running or gym plan
- Weak thigh (quadriceps) and hip muscles
- The knee collapsing inward when you squat or land
- Foot posture and footwear
Common signs include:
- Aching pain around or behind the kneecap
- Pain going down stairs, squatting or kneeling
- Pain after sitting for a long time with bent knees
- Pain during or after running
Why your hips matter
Your hip muscles control the angle of your knee every time you step, squat or land. Research shows that combining hip and knee strengthening works better than knee exercises alone.
How physiotherapy helps
Exercise therapy has the strongest evidence for reducing knee pain and improving function in the short and long term. At Katasi Physiotherapy, your plan may include:
- Pain-free quadriceps and hip strengthening
- Squat, stair and landing technique training
- Knee taping or foot orthoses for short-term relief
- Advice on adjusting training load
- Running technique review where helpful
We also treat meniscus tears, ligament injuries such as ACL sprains, knee arthritis and rehabilitation after knee surgery.
Book your assessment
Take the stairs without thinking twice. Book at Katasi Physiotherapy, Mogotio Road off Muthithi Road, Westlands. Call or WhatsApp 0705 717 353.
Source: Physiopedia – Patellofemoral Pain Syndrome
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