If Stairs Are Getting Harder, Your Knees Are Probably Not The Real Problem

Dr. Alyssa Kuhn, arthritis specialist, shows us what to do:

Upstairs, downstairs

Because walking on flat ground mainly moves your body forwards, while stairs require your legs to also lift/lower your full body weight against gravity, stairs mean a lot more work.

And in particular:

• Difficulty going up: struggling to climb stairs usually points to reduced single-leg strength, particularly in your glutes and thighs. Pulling on the railing, pushing off your thigh, or always leading with your stronger leg are common compensations for this.
• Difficulty going down: descending stairs requires your thigh muscles to act as brakes and control your body as you lower it. Poor control can cause you to drop onto steps, turn sideways, rely heavily on the railing, or feel as though your knees may give out (and indeed, they also may actually do that, especially if your joints are hypermobile).

To improve things, there are some exercise that can be done, such as:

• Staggered chair sit-to-stand: put one leg behind, keep your other foot forward, and stand up and sit down without moving your feet. Use your arms or a higher chair if needed to build single-leg strength, and of course, do switch sides to train both legs.
• Slow step-downs: practice slowly lowering your body from a step or sturdy step stool, using the handrail for support initially if needed. This builds the strength and control needed for safer stair descent.

The biggest mistake that a lot of people make is avoiding stairs, which avoidance creates a vicious cycle of declining strength, stamina, and confidence, making stairs progressively harder. So, do keep at stairs if you can.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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How To Make Downhill Walking Easier On The Knees

Take care!