Home Health & Fitness Is Climbing stairs Bad for Knees?

Is Climbing stairs Bad for Knees?

Is Climbing stairs bad for knees?

When we grow with age we also grow with many health issues. And the most common being the knee pain. Living in a multi-story building sometimes binds us to our leg activity. Walking up and down sometimes is painstaking. 

Usually, knee problems seemingly do not affect individuals till mid-life unless one is prone to accidents and have suffered major physical injuries involving knees, ligaments, muscle tear in those regions. But as we age knee pain becomes a common issue. For those who exercise are less prone to health issues. In that case, climbing stairs becomes a concern for many. 

If you are worried that climbing stairs could cause more damage to your knees? This is the article that will let you know how stepping up and down affects your knees. 

Is climbing stairs bad for knees? 

Is Climbing stairs bad for knees?

No, climbing stairs is not at all bad for you. The human body is structured not to rest but to move. So anything that keeps you moving is good unless you are doing it in a limit. 

Sensitive knees can be a challenge for moving up and down but it is always recommended to move to maintain the function. 

The structure of the knees is composed of bones and cartilage. When you step up or down the stairs, the movement is created in the joint, that is the healthy movement to nourish the cartilage. Your joints become stiff and sore due to inactivity in the long work hours. This inactivity is harmful for your legs as the proper circulation is not maintained. By moving up and down the stairs, you help the healthy movement of the legs and knees. 

Exercises to Avoid With Knee Pain

Muscles used climbing up and down the stairs

Climbing stairs is a cardiovascular workout for the body. When you walk upstairs you numerous muscles quadriceps, glutes, hip flexors,  hamstring,  spine that position your body when you step the foot up against the gravity. Going upstairs is challenging to the lower body because you are lifting yourself off the ground and when you climb down the front thigh muscles (quadriceps) perform eccentric contractions to support the body on each stair. 

Note: Going down can be a little hard on your knees. You can put excessive pressure on the knees so never lock them. 

Climbing stairs as a means of workout is beneficial but it is only good up to a certain age. But you may be surprised here to know that at the age of 60 many activities like this becomes a hard challenge to your body. So in that case you have to make sure of your body movements that won’t put unnecessary pressure on your knees. In short, you should measure your step counts. 

Many people choose climbing stairs as part of their regular exercise. For a healthy person below 60,  10 to 15 steps up and down is a good start. 

You cannot climb stairs unnecessary just to burn more calories, mix up your workout with running and other exercises that use all the body muscles as well. 

In the end, holding to the stair climbing challenge you need to build and strengthen leg muscles. 


Even if you have little osteoporosis, avoid stairs climbing, only walking is a great help to mobilize joint fluid and lubricates the joint. Start with walking and then shift to other short exercises like climbing stairs that engage the legs muscles. 

If the pain in your knees is severe you must consider health advice unless you put pressure while you walk in stairs. 

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Overview of the knee pain

Knee pain is a common problem of all ages. Pain in the knee can start from an injury,  such as a ruptured ligament or cartilage. Medical conditions like arthritis can be the other reason. 

Minor knee pain can be controlled with self-care measures and exercise. But only minor, if anything major exist doctors consideration is mandatory.  There exist multiple but the major knee pain arise due to arthritis. Osteoporosis is the most common that affects the knee and is mainly seen in middle age or older people. The common problem for osteoporosis is the excessive stress on the knee joint. 

There are visual symptoms that let you know if you have any serious knee issues. 

Important Tips to climb stairs

Like every exercise or workout is based more on technique similarly climbing chairs also require proper form especially if your knees are weak and tender. 

Stair climbing is not just a means of reaching the top. It is more than this. In fact, people use it as intense workout training. An intense stair-climbing exercise session will produce more aerobic benefits in a shorter amount of time than running or walking. One hour of stair climbing will burn approximately 1,000 calories.

  • Always warm-up and stretch before climbing stairs to avoid any sudden wear and tear of the muscles. 
  • Start with fewer steps and slow speed. Increase the intensity by 5 to 10%each week to build more strength in the knees. 
  • Be very careful coming downstairs. Never run down, it can be dangerous for your leg muscles. 
  • Right shoes or footwear is essential to keep you moving. The footwear that balance and stabilize the body. 
  • Take medical care if you have orthopedic or any serious injury. 
  • When going upwards step with a stronger leg and when you come down put your weaker leg.
  • Bend your knees when climbing up or downstairs. Avoid locking your knees in an out position, which can cut off circulation to your feet.
  • Avoid leaning forward, because it can imbalance your body and creates bad walking posture. 

Always exercise with full-body,  not just legs. Use the core strength to hold some weight. 

In the end, stair climbing as a regular activity is good, and as a workout is excellent. Once you have started, you will always feel the benefits and won’t stop. Now it’s time to put your shoes start hitting something high. Good luck!

Hi, gurbi is a fashion blogger, designer, and fashion consultant. He is 25 yrs old man who love the world of fashion.