Pain Free Knees while Climbing Stairs
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- เผยแพร่เมื่อ 4 ต.ค. 2024
- Learn how to climb stairs without knee pain by changing your body mechanics and emphasizing these corrections of your foot, ankle, knee and hip. Taught by sports injury expert Dr. Michael C Remy, DABCO, CCSP. Learn your own knee healing exercises based on an analysis of your knee pain and body mechanics at www.painfreeand...
What about turning the toes outward when going up and down stairs? Another video suggested that. BTW, I have a meniscus tear.
I've drastically reduced, almost gotten rid of it completely, knee arthritis by cutting wheat out of my diet completely. It's been miraculous. Wheat causes inflammation.
Thank you so much for this helpful video!!!
Descending the stairs has been a painful experience for me. I will try your technique
Your welcome. I hope this helps you.
I've just seen a video that advises and shows the need to turn ones feet outwards on each stair with the knee also outwards over the foot and tightening the butt muscles at the same time. It was easy to understand and the doctor demonstrated it by going up several stairs and down again. Just saying.
Hi Allison.
While this technique may indeed reduce knee flexion stress in certain cases and relieve immediate pain, it creates a compensatory problem in repetitive hip and knee external rotation tendencies. It also promotes knee valgus stress, which in the long term may do more damage . Always be careful in changing body mechanics so that you are not just relieving pain, but also avoiding other dangerous compensations in the body.
Thank you!!!!!
You are welcome Daniela!
So many different PT tips. One says going down using your whole foot and good posture engaging your core. You all can't be right. But I will try.
Hi Tom.
The reality of what is right for one person is often different from another due to not only the specific knee condition, but also how a person's unique joint stability mechanics, posture and movement habits relate to the physical stresses that aggravate their pain. That is why I always recommend a detailed analysis of the above to best prescribe how to
address it through exercise and treatment. Finding a specialist who can help you determine this is usually the best course rather than just trying generic tips that are not suitable for everyone.
Dr. Remy
Doctor I have a question for ya. i have slight stiffness in knees when i go upstairs. I got Xrays 3 weeks ago And it came back clean my doctor said. Just because an x-ray comes back clean does that mean that there is no ligament or meniscus or any sort of damage in my knee? I can run at maximum effort and walk without any pain. I think it’s either runners knee or a jumper’s knee which is two forms of tendinitis. In the past when I got examined another doctor had said that I had Jumpers knee patellar tendinitis but I’m not sure where I’m at now
Hi Adrenaline.
Your doctor is correct in that many soft tissue problems will not show up on x ray, but many will on MRI ( if you have enough damage to be visible). Often, small tears and problems will not show up on imaging, but are diagnosed clinically based on a thorough exam and palpation (feeling the knee soft tissues and stressing them to elicit discomfort). Jumpers knee will be much more likely to bother going down stairs and downhill (trailing leg most common) than upstairs due to the natural extra demand on the quadriceps and its tendon. Upstairs may be more of a patella issue which may be helped with the tips in this video. If you go through the corrections of heel and knee/hip mentioned and find relief, you are on the right track- supportive exercises to correct your body mechanics will be the way to go. If no change, you will be wise to get a good soft tissue knee specialist exam/consult. I hope this info helps and keep me posted.
Dr. Remy
Dr. Michael C Remy thank you, Ive been foam rolling it alot and doing terminal band knee extensions and i feel better. I have clicking too but no pain whatsoever so i have to assume its a common thing.
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HOW CUOLD YOU BE A DOCTOR!? YOU DON'T DEMONSTRATE WHAT YOU TALK AT THE SAME TIME OF TALKING ONLY !
i did not had knee pain, it has started two months ago, first of all what causes knee pain? you did not say it. explain what causes? i waled more than 30 years the same way why not before why now? its not about how you walk and how you move your hip.. useless video specially from DR
There are numerous causes of knee pain from local trauma, repetitive overload, mechanical dysfunctions locally and in the hip/foot, referred pain from the spine and hip, infections, tumors etc. The key to relief is getting a proper diagnosis from your doctor and addressing the cause. In the case of mechanical knee pain, muscle imbalances and stability issues must be correcte, and proper stability strengthened, to handle the stresses of the person's unique daily activities and sport.
Doc, I don't doubt your knowledge or expertise. But the way you present this is too technical. For the average Joe who just wants pain relief tips in simple terms and not a Ted Talk, half way through your video...I'm done.
Hi Tony.
I hear you, but unfortunately it is the extreme technical in analysis and exercise form that makes all the difference in most cases of chronic musculoskeletal pain that fails to respond to generic exercise and treatment. I would suggest working with someone who can explain your problem and corrections in a simplified way and uncomplicate it for you
This is actually the most helpful video about this issue and I will make sure to try it out! Thanks!
I used to climb stairs very quickly without thinking too much, at my weight of 100-110 kg (220-242 lbs), and the pain really kicked in when standing up after lowering myself on one knee to pick up something. I do have a little pain or discomfort in my knee joints and recently they even got inflamed after a hot bath, twice (but it didn't happen again). I'm 21; do you think it's possible that my knee cartilage did get damaged permanently and won't grow back anymore, or this wasn't really something serious? (It's the second period of time I am getting this type of injury/knee inflammation or discomfort)
Does the pain need to be constantly persistent and severe to mean that it's cartilage damage, or it gets damaged anyway? Does it really grow back on its own, or it just creates a new balance, with less space between the bones? Thank you ;)
Hi NS.
There are many possible reasons for knee inflammation and the type of pain you mentioned. Cartilage damage may cause symptoms that come and go, depending on what type of mechanical stress is placed on the knee joint. Weight bearing will stress the various cartilage tissues in your knee, and once damaged., both hyaline (end of bone covering cartilage) and fibro cartilage (meniscus) have poor healing abilities due to the lack of blood supply. Typically, the more compressive load (with the knee bent), and rotation (twisting of the knee), the more the knee meniscus is damaged. An x-ray will let you know if the hyaline cartilage has been damaged enough to begin the arthritic process, and an MRI will show meniscus and more subtle cartilage damage. Seeing a doctor for proper diagnosis is always the best place to start. Also, check your knee mechanics with the position you mentioned, and look for asymmetry in your knee, foot and hip. If correcting your alignment helps with your pain, you are on the right track , and corrective exercises for the knee will probably help. If you have a good knee rehab person near you, that would be the way to go. If not, the Knee Healing Exercise Program available at the painfreeandfit.com website would be a good alternative as it shows knee analysis and all the exercises for mechanical corrections. Hope this helps and keep me posted on your progress.
-Dr. Remy