Knee Pain When Sitting or Climbing Stairs? You Might Have Chondromalacia Patella

Have you ever felt pain in the front of your knee when climbing stairs, sitting too long, or squatting down? Do your knees crackle or feel sore after a walk? You might be dealing with a condition called Chondromalacia Patella, commonly known as Runner’s Knee.

Though it often affects young athletes, it’s also common in middle-aged adults, especially women, and people who sit or kneel for extended periods.

What Is Chondromalacia Patella?

Chondromalacia Patella refers to the softening and deterioration of the cartilage underneath the kneecap (patella). Normally, this cartilage allows your knee joint to move smoothly. But when it’s damaged, your kneecap may rub against the thigh bone (femur), leading to pain, inflammation, and a grinding sensation.

Common Causes

🔹 Overuse or Repetitive Stress
Especially from activities like running, cycling, or squatting.

🔹 Poor Knee Alignment
Flat feet, weak thigh muscles, or knock-knees can cause the patella to track abnormally.

🔹 Previous Knee Injuries
Fractures or dislocations can affect how the patella moves.

🔹 Muscle Imbalances or Weakness
Especially in the quadriceps and hip stabilizers.

🔹 Aging or Degenerative Changes
Cartilage naturally wears down with age.

Symptoms to Watch For

  • Pain in the front of the knee, especially during stairs or sitting

  • Grinding or crackling sounds when bending the knee

  • Tenderness around the kneecap

  • Swelling or a sensation of “giving out”

Treatment Options

Most cases of chondromalacia patella can be treated non-surgically.

🔹 Lifestyle Adjustments

  • Avoid squatting, kneeling, and stairs

  • Use ice and rest the knee during flare-ups

🔹 Physical Therapy

  • Strengthen the quadriceps, hamstrings, and hip muscles

  • Correct posture and alignment issues

  • Stretch tight muscles around the knee

🔹 Supportive Devices

  • Knee braces or taping to realign the patella

  • Orthotic shoe inserts for better leg alignment

🔹 Medication

  • NSAIDs (like ibuprofen) for pain and inflammation

🔹 Advanced Treatments

If conservative treatment fails, arthroscopic surgery may be recommended to smooth or realign the cartilage.

Prevention and Long-Term Care

  • Maintain a healthy weight

  • Choose low-impact exercises like swimming or cycling

  • Wear supportive footwear

  • Warm up properly before activity

  • Avoid overtraining or sudden increases in workout intensity

Final Thoughts from a Podiatrist’s Perspective

Though podiatrists primarily focus on the foot and ankle, many knee issues—including chondromalacia—stem from biomechanical problems in the feet or lower legs. Flat feet or overpronation can lead to improper knee alignment and cartilage wear. In these cases, treating the underlying foot mechanics is key to relieving knee pain.

If your knee pain is persistent, don’t ignore it. Early evaluation and proper care can save your knees from long-term damage and help you return to pain-free movement.