You’re climbing the stairs at home, maybe after a long day at work or heading to bed and with each step you hear a faint “click.” At first, it feels harmless, but then there’s a dull ache creeping behind the knee or around the kneecap. Your mind races: Is this normal? Is something wrong?

If you’ve ever asked, “Why is my knee clicking and painful when walking up the stairs?”, you’re not alone. Many of our clients at Proactive Wellbeing Clinic initially hesitate to book an appointment, thinking it might be “just a bit of creaking.” But that clicking, especially when paired with discomfort, can sometimes signal underlying problems. If left unaddressed, it could worsen over time.

If you’re experiencing persistent knee clicking or pain, call us on 01634 723 600 or email . We’re here to help.

What Causes Knee Clicking And Pain When Climbing Stairs

Knee clicking isn’t always a red flag, and in many cases, it’s harmless. However, when it’s painful or happens repeatedly under load (like stairs), there are a few common culprits. Understanding these can help you and our physio team target the right solution.

1. Patella Tracking Issues & Cartilage Wear

Your kneecap (patella) is meant to glide smoothly in its groove as the knee bends and straightens. If alignment is slightly off due to muscle imbalance, weak stabilisers, or incorrect biomechanics, the patella can rub unevenly against the femur, irritating cartilage. Over time, this can result in a condition often referred to as Chondromalacia Patella or more broadly, Patellofemoral Pain Syndrome (PFPS).

This mis-tracking often becomes more noticeable when you bend your knee under load, such as climbing stairs or rising from a chair, producing a click or grind and discomfort.

2. Meniscus Irritation Or Tears

Within your knee, two C-shaped cartilage pads (menisci) act as shock absorbers between the femur and tibia. A tear, whether small or more significant, can create a flap that catches or rubs when the knee transitions from bent to straight. This may lead to clicking, locking, or pain during stair climbing or deep bends.

Even minor meniscus irritations can cause discomfort under load, particularly when descending or ascending stairs, squatting, or twisting.

3. Tendon Or Ligament Movement Over Bone, Or Gas Bubbles In Joint Fluid

Not all clicks are due to structural damage. Sometimes, tendons or ligaments move over small bony prominences and produce a “snap”, usually painless. Alternatively, the joint’s synovial fluid can form tiny gas bubbles which collapse during movement (a process called cavitation), creating that familiar “pop.” These causes are generally harmless, especially if there’s no pain, swelling, or instability.

That said, if the clicking becomes painful, frequent, or is paired with stiffness or swelling, it’s a good signal to take a closer look rather than dismiss it.

Step 1: Professional Assessment With A Physio Or Osteopath

At Proactive Wellbeing, we always start with a full consultation and assessment, whether you come to us for osteopathy, physiotherapy, or a gait/biomechanical analysis.

Why this matters:

We examine your current posture, alignment and gait, not just your knee, but your hips, ankles and back too.

We check muscle balance, flexibility and joint mobility.

If required, we may suggest diagnostic imaging or targeted scans to inspect cartilage or meniscus integrity.

Once we know what’s behind the clicking and pain (tracking issue, tendon tension, cartilage wear, etc.), we can recommend a custom plan. For many patients, early intervention prevents more serious problems later.

Step 2: Targeted Treatment & Rehabilitation

Depending on the cause, treatment can involve one or more of the following approaches:

1. Strength, Flexibility & Muscle-Balance Programmes

Often, kneecap tracking issues stem from weak or imbalanced thigh muscles (quadriceps vs. hamstrings), tight IT bands or weak glutes. Simple but effective physiotherapy exercises, carefully guided, can restore balance and improve alignment of the kneecap.

2. Soft Tissue Mobilisation, Massage & Manual Therapy

Our osteopathy and sports-massage services help reduce tension, improve joint mobility and ease tight tendons or fascia that may be pulling the kneecap out of alignment. This often reduces grinding or clicking, especially under strain.

3. Biomechanical Gait Analysis And Orthotics (If Appropriate)

If misalignment stems from your walking or standing pattern, a gait analysis can help identify the issue. At Proactive Wellbeing, we use advanced biomechanical assessment techniques to understand how your entire lower-limb chain works together and where stress builds.

From that, we may recommend bespoke orthotics or footwear adjustments, especially helpful for recurring knee issues, or if you stand or walk a lot during the day.

Step 3: Prevention & Long-Term Care — Your Maintenance Plan

Even after symptoms improve, maintenance is essential to prevent recurrence. We advise patients to:

Strengthen thigh, glute and hip muscles regularly (balance is key)

Ensure proper footwear or orthotics if needed

Use proper technique when climbing stairs or exercising

Stretch and mobilise soft tissues (e.g. IT band, hamstrings)

Seek professional review if clicking returns, intensifies, or new pain appears

With this approach, many clients regain pain-free mobility, even when returning to stairs, sports or daily activities.

When Should You Be Concerned — And Seek Immediate Help?

Not all knee clicks are benign. You should book an assessment if you experience:

Persistent or worsening pain when climbing stairs or walking

Swelling, warmth, stiffness or reduced range of motion

Catching, locking, or instability in the knee

Pain at rest, or after prolonged sitting or standing

These signs could point to cartilage damage, meniscus injury, early osteoarthritis, or tendon issues, and early professional intervention can make a big difference in the long term.

Why Proactive Wellbeing Is Well Placed To Help You

At Proactive Wellbeing, we bring 25+ years’ collective experience across osteopathy, physiotherapy, sports massage and biomechanical care.

Our osteopathy team specialises in musculoskeletal problems, making it ideal for knee, joint, ligament, and tendon issues.

We offer tailored exercise, massage, manual therapy, and orthotic solutions under one roof, allowing us to treat both symptoms and root causes.

Our holistic, client-centred approach ensures we don’t just treat the knee; we assess how the whole body moves and works together.

Whether you’re dealing with recurring knee clicking, pain on stairs, or just want to prevent problems from worsening, we provide comprehensive care that helps you walk, climb and live more comfortably.

Conclusion — Don’t Ignore The Click

Knee clicking when climbing stairs may seem minor, but coupled with pain, it deserves attention. Left untreated, minor misalignments, cartilage wear or muscle imbalance can evolve into chronic problems.

At Proactive Wellbeing, we believe in early, thorough, and personalised care. If you hear that click and experience discomfort, let us help you restore smooth, pain-free movement.

Call 01634 723 600 or email to book your consultation today.