Introduction
If your knee tends to ache, click, or feel a little unstable when you squat down or climb a flight of stairs, you’re far from alone — and there’s a fascinating piece of anatomy behind why it happens.
Here’s something most people never stop to think about: the bone at the front of your knee isn’t actually attached to anything else in your skeleton the way you’d expect. Your kneecap, known as the patella, is the largest free-floating bone in the human body — and understanding how it works can help explain that nagging knee discomfort so many of us notice during everyday movement.
At Be Amazing Chiropractic in Charlestown NSW, our Friday Fun Fact series exists to celebrate these kinds of everyday body wonders — and this week, it’s all about your kneecap, and what it might be telling you when your knee hurts during a squat or on the stairs.
The Fun Fact, Explained
Your patella is classified as a sesamoid bone — a bone that develops within a tendon rather than connecting directly to another bone through a typical joint capsule. In the patella’s case, it sits embedded within your quadriceps tendon, effectively floating in place rather than being rigidly joined to your femur (thigh bone) or tibia (shin bone).
This design isn’t accidental. The patella works a bit like a pulley: as your quadriceps contract to straighten your knee, the patella changes the angle of pull, increasing the mechanical efficiency of the movement. Without it, your thigh muscles would need to work considerably harder to produce the same amount of knee extension.
The forces involved are genuinely significant. Research into joint loading suggests that during activities like a deep squat or descending stairs, the patellofemoral joint — the contact point between your kneecap and the groove in your thigh bone it glides within — can experience load equivalent to roughly seven to eight times your body weight. For someone weighing 80kg, that’s potentially well over 500kg of force moving through a relatively small joint surface.
Why This Matters for Knee Pain When You Squat or Climb Stairs
This is exactly where the fun fact becomes genuinely useful. Because the patella is a free-floating, tendon-suspended structure, its position and movement — known as patellar tracking — depends almost entirely on the balance and coordination of the muscles, tendons, and other soft tissue around it.
If that balance is even slightly off, the patella may not glide perfectly straight within its groove during movement. This is one of the more common explanations behind the kind of knee discomfort, clicking, or sense of instability that people notice specifically during squatting, lunging, or climbing and descending stairs — movements that load the patellofemoral joint the most.
Over time, and especially with repetitive loading from running, squatting, or stair climbing, tracking issues like this can become a relevant factor in everyday knee comfort and function for some people. It’s also a good example of why chiropractors and other allied health professionals often look at the body as an interconnected system — the nervous system plays a key role in coordinating the muscle activity that keeps structures like the patella tracking well, rather than examining the knee joint in isolation.
What You Can Do
A simple piece of self-awareness you can build into your week: next time you do a bodyweight squat, pay attention to how your kneecap travels. Standing in front of a mirror, or recording yourself on your phone from the side or front, can help you notice whether your knee path looks smooth and straight, or whether there’s visible drifting inward or outward as you move.
This isn’t about self-diagnosing anything — it’s simply about building a bit more body awareness, which is something we genuinely encourage in everyone who walks through our door at Be Amazing Chiropractic.
If you notice ongoing knee discomfort, swelling, clicking, or a sense that something doesn’t feel quite right during squatting, stair climbing, or other everyday movement, it’s always worth having a conversation with a qualified health professional about your individual circumstances, rather than guessing or pushing through.
About Dr. Adam Arnold
Dr. Adam Arnold has over 30 years of experience as a chiropractor, with a particular interest in Quantum Neurology and the Zone Technique. Based in Charlestown NSW, Dr. Adam and the team at Be Amazing Chiropractic are passionate about helping the Newcastle and Hunter Valley community better understand how their bodies work, through educational content like this weekly Friday Fun Fact series.
If you’d like to learn more about how chiropractic care may support your nervous system and overall movement health, we’d love to see you at our Charlestown practice. Get in touch with Be Amazing Chiropractic to ask a question or book a visit, and don’t forget to follow along every Friday for another fascinating look at how amazing your body really is.
Frequently Asked Questions
Why does my knee hurt when I squat?
Knee pain during squatting is often related to how your kneecap (patella) tracks within the groove of your thigh bone as you bend your knee. Imbalances in the surrounding muscles and tendons may affect this tracking, which can contribute to discomfort during deep knee bends. A health professional can assess your individual movement pattern.
Is it normal for your knee to click when bending or squatting?
Occasional, painless clicking in the knee is common and often not a cause for concern, as it can simply relate to normal movement of soft tissue around the joint. However, if clicking is accompanied by pain, swelling, or a feeling of instability, it’s worth having a qualified health professional take a look.
What helps with knee pain from squatting or climbing stairs?
General movement awareness, gradual loading, and addressing imbalances in the muscles supporting the knee may help support better patellar tracking over time. Some people explore chiropractic care as part of a broader, whole-body approach to supporting movement and nervous system coordination, alongside guidance from other health professionals.
When should I see someone about ongoing knee pain?
If knee discomfort is persistent, worsening, accompanied by swelling, or affecting your ability to move normally, it’s best to consult a qualified health professional. They can assess your individual circumstances and discuss appropriate next steps for your situation.
Where can I get knee pain checked in Charlestown or Newcastle?
Be Amazing Chiropractic, led by Dr. Adam Arnold, is based in Charlestown NSW and serves the wider Newcastle and Hunter Valley community. You can find details about the practice and how to get in touch on the Be Amazing Chiropractic website.
Disclaimer: This content is general education only and is not a substitute for individual professional health advice. Please consult a qualified health professional regarding your personal circumstances.
