Knee Pain Going Down Stairs: 7 Fixes a Corrective Exercise Coach Swears By

If your knee lights up when you go down stairs (but feels fine going up), you’re not alone. Descending puts extra demand on eccentric quad control, hip stability, and ankle mobility. The good news: a few targeted drills + small technique tweaks can make stairs feel normal again.

Safety first: A light “that’s working” discomfort (2–3/10) is okay. Sharp/pinpoint pain, swelling, locking, or giving way? Stop and get it checked. This article isn’t medical advice.

Why going down stairs hurts

• Eccentric quads: controlling the “lowering” phase loads the kneecap area.

• Hip control: the knee may cave in (valgus) if hips/glutes aren’t doing their job.

• Ankle mobility: if the ankle can’t bend forward (dorsiflex), the knee gets cranky.

• Speed/step height: rushing or big steps spikes load.

The 7 Fixes

Do 2–3 sets per drill, 8–12 reps (or the hold time listed), 3–4 days/week unless noted.

1. Tempo Step-Down (Low Step) — Eccentric quad control

• Use a 4–6″ step. Stand tall, tap the heel of the free foot to the floor slowly (3–4 sec down), then return up.

• Keep knee tracking over 2nd–3rd toe; don’t let it cave in.

• Make it easier: hold a rail; make it harder: pause 1 sec at the bottom.
  

2. Terminal Knee Extension (Band TKE) — Wake up the quads

• Anchor a light band behind the knee. Gently bend the knee, then press back to full lock and hold 2–3 sec.

• Think “tighten thigh, tall posture.”

• 10–15 reps per side.
  

3. Chair Sit-to-Stand (Box Height You Control)

• Tap → stand tall → slow 3-sec lower back to the chair.

• Adjust chair/box height so it’s pain-tolerable and clean.

• Progress by lowering the box or adding a brief pause at bottom.
  

4. Knee-to-Wall Ankle Mobility

• Toes 2–3″ from a wall. Drive the knee toward the wall without heel lift.

• 3 sets of 8–10 smooth reps each side.

• Goal: more forward knee travel without compensation.
  

5. Lateral Band Walk (Mini-band) — Hip control

• Band around ankles or just above knees. Soft knees, ribs stacked, small controlled steps 10–12 each direction.

• Feel it in the side glute, not the low back.
  

6. Spanish Squat Hold (Quad-friendly option)

• Strap/band behind knees, lean back slightly, shins more vertical, sit into a mini-squat.

• Hold 20–30 sec, 3–4 rounds. Should feel thigh work more than kneecap pressure.
  

7. Stair Technique Tweaks (Use today)

• Step-to pattern while rehabbing: bring both feet to the same step before the next drop.

• Slight forward torso lean and soft landing on the ball of the foot.

• Use the handrail for light assistance.

• Choose shallower steps when possible.
  

A 10-Minute “Down-Stairs” Routine

Do this 3–4×/week for two weeks.

1. Knee-to-Wall Ankle Mobility — 2×10/side

2. Band TKE — 2×12/side

3. Tempo Step-Down (low) — 2×8/side (3–4 sec down)

4. Chair Sit-to-Stand — 2×8 (3-sec lower)

5. Lateral Band Walk — 2×10 steps each way

6. Spanish Squat Hold — 2×20–30 sec
   
   

Progress after week 1: add 1–2 reps or 5–10 sec per hold; or raise the step ½–1″ if pain stays ≤3/10.

Common mistakes to avoid

• Rushing the descent (it’s all about control).

• Letting the knee cave inward (use the band walk to teach alignment).

• Skipping ankle mobility (it offloads the knee).

• Chasing pain (modify depth/tempo instead).
  

Want help tailoring this to your knees?

We specialize in adults 40+ who want to move without wincing. Train in a quiet, private studio with a plan that fits your history and goals.

• Book a private movement screen

• Check transparent rates on Plans & Pricing
  

FAQs

• Should I ice after stairs?
  Short bouts can help calm symptoms, but long-term relief comes from better strength, mobility, and control.

• How long until stairs feel easier?
  Many people feel improvement in 2–4 weeks with consistent practice and good progression.

• Can I keep walking/biking?
  Yes—low-impact cardio is usually helpful. Start short and build gradually.

— Kyle Hildebrandt