When your knee aches, the stairs can start to look like a mountain and a walk to the shops can feel like a gamble. You might worry that every step is wearing your knee down further. It is a common fear, but knees are built to move, and movement is one of the best things you can do for them.

Why knee pain can feel worrying

Knees carry your body weight with every step, so it is natural to worry when they hurt. Many people have heard that knees “wear out”, and fear that walking or climbing stairs will speed that up. Others worry about clicking or creaking sounds.

These worries are understandable, but they do not match what the research shows. Many people also find their knee pain changes from day to day, feeling worse after a poor night or a stressful week. That is normal, and it does not mean the knee has been damaged.

Knees are built to move

The cartilage that cushions the ends of the bones in your knee has no direct blood supply. It relies on movement to circulate the fluid that keeps it nourished. In other words, your knees need movement to stay healthy.

Research supports this. Regular activity is linked with healthier knees, and recreational runners have lower rates of knee osteoarthritis than people who do not run. For people with long-term knee pain, exercise is one of the most effective treatments, helping to reduce pain and improve how well the knee works.

Hurt versus harm

Pain does not always mean damage. Your pain system can be a bit like a sensitive smoke alarm, going off to protect you even when there is no fire. Feeling some discomfort when you move your knee does not mean you are wearing it down.

Clicking and creaking are also very common and, without pain or swelling, are usually nothing to worry about.

What to expect on stairs

Stairs ask more of your knees than walking on the flat, so it is normal for them to feel harder. Some things that can help:

• Take stairs one at a time if they feel difficult.
• Lead with your stronger leg going up and your sorer leg going down.
• Hold the banister for support.
• Keep using stairs where you can, as they help build strength.

A mild ache on the stairs that settles soon afterwards is usually fine.

What to expect from walking

Walking is one of the best things you can do for sore knees. Some ideas:

• Start with shorter walks on flat ground.
• Spread walks across the day rather than doing one long one.
• Wear supportive, cushioned shoes.
• Build up gradually as your knee feels easier.

Your knee may feel stiff for the first few steps after sitting. This usually eases as it warms up.

Keeping active in other ways

If walking feels sore on some days, cycling, swimming or water exercise let your knees move with less load. These are a great way to stay active while you build strength, and many people find their knees feel looser afterwards.

Building knee strength

Strong muscles around your knee act like shock absorbers, taking some of the load off the joint. Something to try two or three times a week:

• Sit to stand. Rise from a chair without using your hands, then lower slowly.
• Heel raises. Rise onto your toes, pause, then lower slowly.
• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.

If you would like to follow along, VIDA has short videos of sit to stands, heel raises and bridges you can use at your own pace.

Reading how your knee responds

A mild ache during or after activity that settles by the next morning is usually fine. If your knee is sorer or more swollen the next day, ease back a little and build up more slowly.

Your VIDA pain check-in can help you notice how your knee responds as you move more.

What to take away

• Knees are built to move, and movement keeps them healthy.
• Pain does not always mean damage.
• Keep using stairs, taking them one at a time if needed.
• Walk regularly, building up gradually.
• Strengthen the muscles around your knee two or three times a week.

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