Knee Pain? STOP Doing This Now (Do THIS EXERCISE instead) | Physio Tips

Knee Pain? STOP Doing This Now (Do THIS Instead) | Physio Tips Do you feel knee pain when going upstairs, downstairs, or when standing up from a chair? You’re not alone. For many adults—especially after 50 and after 60—knee pain on stairs and knee pain when standing up are often the first daily movements that become difficult. In this video, I explain why knee pain can feel worse during stairs and sit-to-stand, what the most common mistakes are, and what to do instead using safe, realistic physiotherapy exercises. A lot of people assume that knee osteoarthritis pain is only “cartilage wear,” but pain is often more related to how the joint is being loaded. When climbing stairs or standing up from a chair, the knee can handle high loads—so if hip and thigh muscles are weak or uncoordinated, that load becomes more concentrated in the knee and knee pain shows up. That’s why avoiding movement can backfire: less movement often means less strength, more instability, and even more knee pain with stairs over time. Instead of “protecting the knee by not using it,” we focus on using the knee better—improving control, alignment, and strength to reduce stress on the joint. In this video, you’ll learn: The #1 mistake that makes knee pain on stairs worse (and how to fix it) Why avoiding bending the knee can increase knee stiffness and sensitivity Why strengthening only the knee isn’t enough (the hip matters for knee alignment) This knee exercise routine is short and practical—about 5 to 8 minutes—and can be done 3 to 5 times per week, adjusting volume on more sensitive days. If your goal is knee pain relief, better knee stability, and more confidence with stairs and chair transfers, these knee strengthening exercises are a great place to start—calm, controlled, and consistent. 👍 If this helped you: Please like, subscribe, and come back in 7–14 days to share whether you noticed an improvement. ⚠️ Legal Disclaimer The content on this channel is educational and informational, offering general physiotherapy tips, mobility guidance, and exercise suggestions. It does not replace an individual assessment or follow-up care from a healthcare professional. The guidance shared here is based on evidence and safe physiotherapy practices, but every body and every condition has different needs. Before starting or changing exercises, your physical activity routine, treatment, or medications, consult your doctor and/or a physiotherapist to get a plan that fits your specific situation. If you experience severe pain, numbness, weakness, dizziness, shortness of breath, or worsening symptoms, stop the activity and seek medical care. #kneepain #kneearthritis #osteoarthritis #physiotherapy #mobility #over60 #painrelief