Trying to walk 10,000 steps every day? Don’t ignore these warning signs from your knees

An aching knee after a long day may be easy to dismiss as tiredness or simply getting older. But when pain keeps returning while walking, climbing stairs or getting up after sitting still, it may deserve closer attention. The NHS says these are among the symptoms associated with knee osteoarthritis, a common condition that can make everyday movements increasingly uncomfortable.

What Is Osteoarthritis?

Osteoarthritis is the most common type of arthritis in the UK. It affects joints throughout the body but is particularly common in the knees, hips and small joints of the hands. The condition can cause pain, stiffness and difficulty moving a joint. Symptoms vary considerably: some people experience occasional mild discomfort, while others develop persistent symptoms that interfere with daily activities.

The NHS says factors associated with osteoarthritis include previous joint injuries, family history and obesity, which can place additional strain on weight-bearing joints such as the knees and hips. The condition is also more common in women.

What Happens When You Use the Stairs

Knee osteoarthritis can reveal itself during ordinary activities. According to the NHS, affected knees may become particularly painful while walking up or down hills or stairs. Some people may also find it difficult to fully straighten their legs. Another possible warning sign is the knee unexpectedly giving way beneath you.

A soft grating or crackling sensation may also be noticeable when the joint moves. Pain is not the only symptom. Osteoarthritis can cause tenderness, reduced movement and joints that appear slightly larger or more knobbly than usual. Stiffness can also become noticeable after the joint has been still for some time.

Morning Stiffness Can Offer Another Clue

Doctors consider the pattern of symptoms when assessing osteoarthritis. NICE guidance says the condition can generally be diagnosed clinically without imaging in people aged 45 or over who have activity-related joint pain and either no morning stiffness or stiffness lasting no more than 30 minutes. That does not mean everyone with knee pain has osteoarthritis.

Knee pain can have many causes, so persistent or unusual symptoms should be assessed rather than self-diagnosed. The NHS recommends seeing a GP if knee pain has not improved within a few weeks. Very severe pain, an inability to move the knee or put weight on it, or significant swelling or a change in shape warrants more urgent medical advice.

Staying Active Remains Important

It might seem natural to avoid movement when a joint hurts, but exercise is a key part of osteoarthritis management. NICE recommends therapeutic exercise tailored to the individual, including muscle-strengthening and aerobic activity. It warns that discomfort may initially increase, but regular exercise can ultimately reduce pain and improve physical function and quality of life.

Weight management can also help people who are overweight or obese. Other options can include pain-relieving medicines, supportive treatments and, in a relatively small number of severe cases, surgery. Knee pain after an unusually active day may settle on its own. But when the same discomfort repeatedly appears on the stairs, during walks or after periods of inactivity, it is worth paying attention to the pattern. Those everyday movements could be providing an early clue that the joint needs medical attention.