Knee pain on stairs
is a strength problem.
Runner's knee, also called patellofemoral pain, is pain around or behind the kneecap. It is one of the most common reasons runners and athletes see a physiotherapist, and it responds very well to the right strength plan.
Benson Amihere, MScPT, CSCS · Milton, Ontario
Common signs
The basics
Runner's knee is irritation of the joint where the kneecap glides over the thigh bone. It usually builds up gradually, often after a jump in training, more hills or stairs, or a return to sport after time off. It affects runners, but also basketball, volleyball and soccer players, and anyone who squats or climbs a lot.
The pain is real, but the knee is rarely damaged. In most cases the knee has been asked to do more than it is currently strong enough to handle. That is good news, because strength, smart load changes and running adjustments are proven to help.
Our approach
We start by finding what is driving your pain, from training load to hip and quad strength to how you run and land. Then we build a plan that keeps you as active as possible while the knee settles.
Step 1
Adjust training load and use isometric and low load exercises to reduce pain without stopping everything.
Step 2
Progressive quad and hip strengthening, the most well supported treatment for kneecap pain.
Step 3
Load up squats, split squats and step downs so stairs and deep knee bends stop flaring it.
Step 4
Look at your running volume, cadence and footwear, and rebuild your running step by step.
Step 5
Landing, jumping and change of direction work for athletes returning to court or field sports.
Step 6
A simple maintenance routine so the pain does not come back when training ramps up again.
Timeline
Most people notice real improvement within a few weeks of consistent exercise. Full recovery depends on how long you have had symptoms and how much you need to get back to.
2 to 4 weeks
Better control of flare ups with load changes and early strength work.
6 to 12 weeks
Most people are running or training with little to no pain.
3+ months
Knee pain that has lasted months or years usually needs a longer, steadier build.
Why Ben Performance
Runner's knee is best treated with progressive loading, which is exactly where a physiotherapist who is also a strength coach makes a difference. We write the strength program, not just a sheet of exercises.
Online option
Our physio built runner's knee program in the TrainHeroic app, with 4 phases and checkpoint tests. Self guided for CA$35, or Physio Guided with a virtual screen and form checks.
Questions
Not always. Many people can keep running at a lower volume or on flatter routes while they build strength. We use simple pain rules to tell you how much running your knee can handle right now.
Usually not. Runner's knee is diagnosed with a clinical assessment. Imaging is only needed if there are signs of another problem, like locking, giving way or major swelling.
Taping or a brace can reduce pain in the short term and help you stay active, but they do not replace strength work. We use them as a bridge, not a cure.
No. You can book directly with a physiotherapist in Ontario. Some extended health plans ask for a doctor's note before they reimburse, so check your plan if you are claiming.
Most extended health benefit plans cover physiotherapy with a registered physiotherapist, and we direct bill major Canadian insurance providers, so in most cases you do not have to submit claims yourself.
Other sports injuries we treat in Milton
This page is general information and is not a substitute for an individual assessment. Timelines vary from person to person. If your symptoms are severe or getting worse, see a healthcare provider.
