How to Walk Downstairs Properly | Knee and Hip Pain Going Downstairs
ฝัง
- เผยแพร่เมื่อ 1 มิ.ย. 2024
- Have pain walking downstairs? Knee and hip hurt when you walk down stairs and steps? Watch this video to learn how to walk downstairs properly and how to build leg strength to do it safely.
CHAPTERS
00:00 Introduction
00:24 The right way to walk downstairs
01:58 Exercises to strengthen thighs and hip muscles
05: 17 Programming
06:53 Closing Thoughts
HELPFUL LINKS
🎥How to Walk Upstairs without Pain: • Fix Knee and Hip Pain ...
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcuttermusic.com
ABOUT THIS VIDEO
Walking downstairs requires strong leg muscles and hip muscles. The leg muscles handle lowering you down. The hip muscles, particularly the gluteals, handle the pelvis position. Too weak in any of these muscles, and you’ll find yourself compensating.
Feel the quads mostly on the support leg. Calves will also be working.
Avoid tilting and dropping the whole pelvis/shoulder/torso to reach the step. Think Think of a mostly level pelvis with the legs doing most of the work. If you have weak legs and hips, you’ll end up cheating. So let’s talk about how to build the leg strength to walk downstairs properly.
Build your strength without getting hurt. You’ve got weak thighs and hips. Should you avoid walking up stairs? NO!
#HipPain #KneePain #HurtsWalkingDownstairs #UprightHealth
![โอ้มายก๊อด! ไม่ถึงชั่วโมงหมดเป็นแสน 😅 [cc] แดนแพทตี้ SS2 | EP.42 |](http://i.ytimg.com/vi/OH2ShXfO6tA/mqdefault.jpg)
What books are you going to use to do the step down exercise? 😀 Drop me a comment!
👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips
I just want to thank you for all these videos. They have all helped me tremendously (shoulders, knees, hips) and I am grateful to you!
@@bethmassa333 you
Yes huh
What about upstairs
I notice you are not lowering your heel to the step going up or down. Can you explain?
Very good, thank you. You feel like a good, compassionate human.
I can testify to how inaction can lead to muscle atrophy, after a couple of months of mostly sitting around (through a bad winter) I found I was having a lot of pain in my left knee when coming up from a crouch. Never had any problems before and immediately feared the worse. I'm 74 and began looking for a home without stairs! I've been doing your exercises for about a month now and definitely seeing better movement and less pain. Thank you, I will not be needing a different home!
I weigh 2x what I should, so it's hard to have leg strength to easily move that kind of body. A PT told me to never let my toes go in front of my knees. That rule is impossible unless I go down stairs backwards which is what I do. I'm excited to try these exercises.
I was in excruciating pain not only walking but especially unable to come down the stairs yand I tried every single excercise on the net . Then I came across one of your videos which suggested massaging and gently pinching around the Achilles’ tendons ! It worked like magic! It freed my feet up completely- walking normally and pain free again! Thank you!!
Watching this while laid up with my bum knee. Fully plan to try the exercises in your videos when my knee goes back to normal.
I am 75 yrs old, your videos are e motivating me to do that walking
Your channel is exactly what I need and I’m forwarding it to my friends. Thanks
I recently discovered your channel and am trying to catch up on your videos. A few years ago I was diagnosed with a couple of herniated discs leading to sciatica issues into the butt and down to the feet. Physiotherapy helped but haven’t fixed so I try to manage and make do. For me to get down some stairs it’s much easier going down backwards or something sideways … the forward motion is harder and even more painful. Coming back upstairs it’s like climbing a steep hill … slowly and one stair at a time, stopping to catch my breath along the way. 😅 I’ve never thought of trying to go up backwards … must give that a try but I’ll watch your next video first!! Thanks so much for sharing these with us. 🤣🇨🇦
I am very appreciative of your videos. I have gotten so much relief and your delivery is clear and allows for progression. 76 and doing my best to stay upright!!
I've been looking for this downstairs strengthening everywhere thank you so much for this video.
Literally needed to watch this video. Thank you for sharing! :)
Please never step on books, find other
alternatives, they impart knowledge which should always be respected 🙏🏼.
I have exercised consistently for 50 + years... my knee and hip were giving me a lot of pain... I came across a series called KNEES OVER TOES... at age 66 I added some modified exercises they use and it's been fantastic...
Much needed. Thank you.
Thank you for this video ❤
I very much appreciate your videos. You taught me how to get up from the floor and now you are teaching me how to walk backward and forward on stairs to strengthen and stabilize my stair muscles. You are also helping me with my painful hip issues. Your exercises are useful and easy to do.
This video is just awesome!! It is loaded with the most useful informations specially for older individuals like me.
I just adore you, Dede! Peek a boo in the cabinet, new labels, and the discovery of your missing sock are examples of your sense of humor, which stands you in good stead as you tackle projects. I love the storage spaces throughout your home, but can see how they might tend to disguise clutter. Great job as always. Thanks for the motivation to tackle my laundry room. ( ON ANOTHER DAY LOL😅)
You make it all seem possible. Thank you
Thank you, sure to work on it!
Very useful information. Thank you for sharing.
Very well explained . I need to take up the challenge. Thanx a lot for both videos. God bless u.
Thanks again for another great tip!
Just what I needed thank you 💚🙂
Verymuch useful backpacking is little difficult.USEFUL information.
Awesome thanks SO MUCH FOR YOUR KNOWLEDGE 👍👍👍
Just heard you for the first time today on how to strengthen my legs to climb stairs - I think you are an amazing teacher - after three days I finally got down my second floor apt to walk my cocker spaniel - thanks so much !
Thanks a lot for useful information
I have trouble going up n down the stairs … Great video 👏🏼👏🏽👏🏾
Keep them coming Thank you 😊
Thank you so much and so motivated after seeing your video
Thank you. I am slowly making progress strengthening my legs after an injury. I can now slowly walk downstairs without pain. Sometimes! I will try the backward upstairs exercise and see what happens.
You are such a great teacher of fitness and health. Thank you for all you do to keep us strong and moving. Blessings to you and your family.
Thank you. I follow your videos.
I thank you from the bottom of my heart. Sincerely, Your brother is from Yemen. Arabic. I benefited a lot from you.
Thankyou. Let me try.
Thank you! 😊❤️
Thanks! You have been so much help to me and my siblings. Hard to thank you enough!
God bless you, Dr. AGBOYA on TH-cam for curing my herpes virus completely. Dr. AGBOYA on TH-cam also cures HIV, MENTAL ILLNESS, PCOS, fibroid, cancer, diabetes, cold sores, etc. 🌿 #dragboyaherbalhome
Thank you VERY much, Steve! Your support is MUCH MUCH appreciated!
Oops! at 4:12, I meant to say: if you can do 15 reps on both sides comfortably for 2 sets, then you can use a taller step (or remove one of the books)!
Thank you kind lad
Awesome 👌 👏 👍 information 👌 👏 👍 😀
I love your video and the simple minimal house u got good for u
Until watching this video, I hadn't realized I was just plonking down at the end of each step instead of using muscle through the landing. And guess what, I've been hurling myself up stairs too, and flinging myself forward when walking. With every step I take, I land hard rather than with controlled use of muscles. I have some habits to correct, and then I'm gonna be so graceful, ya'll 😁
Thank you 🎉🎉🎉
Your stairs are broad with a shallow rise compared to the steep, narrow stairs in our 1901 terraced house. The whole length of my size 6 (UK) feet don't fit on the stairs but the idea of using a book is great to counter the steep rise. Good thing I still have an old hardback Oxford English dictionary
Good tips
thank you so much
The quality of your video is insane. Going down stairs has always been a problem for my hips and knee. These exercises are pure genius and will definitely be a game changer in my life. Thank you so much!
Thank you and happy to help!
Thanks!
Thanks so much, Gloria!
Excellent
Ascending backwards is a great exercise. Thx.
May Heaven bless you for your helpful teachings. 🙏🌿👼🕊
Excellent. I found my three books to help. Couple questions: (1) It looks like you're walking downstairs using your fore foot first. I've been using my heel-first. Does it matter which way I land first? (2) Should I push my rear back putting a curve in my back and activating my hips more when I walk downstairs? I feel like I should, but not sure on the mechanics. Thanks much for your vids! I'll be watching more of then.
We 😍 thank you 🙏
Thank you very much sir for these helpful exercises for women thanks
Your videos are so informative and I enjoy them!
Can you reverse muscle atrophy?
very good thank u
Welcome 😊
Thanks
Thank you SO much!
Hi, I am enjoying your videos. Specifically going up and down stairs. Could you address what I can do for sore knees and how to get rid of the soreness?
After a tick born short illness few years ago in Germany I found it strange that to walk down stairs while recovering .It was more difficult than up the stairs .Funny that this video addresses that 😁.wiered i would have thought it the other way round. Fully recovered and gained callisthenics strength back shortly after ! 👍🇬🇧
I had no trouble with this up until just a few weeks ago. In fact, I'd gotten quite strong since I went back to dog walking. Then I got Covid and now I'm scared of falling down the stairs all the time. I'm so unsteady on my feet right now that I'm having trouble even walking in a straight line. I'm sure I might even look drunk when I'm walking down the sidewalk. I hate it!
I go down stairs backwards or sideways. Much less pain and this works different muscles, makes them get stronger. Arthritis in knee and left big toe and I use a roller that I fold to carry with me .
Thanks so much! the last few years I’ve just been saying, going downstairs is hard (hiking down too) cause “I’ve got bad knees” yet I’ve never even looked into how to make the stronger. I also watched your squat video and notice that sometimes what I call (in yoga) Yogi or Sumo squat is hard sometimes but not all the time, sometimes I feel discomfort behind my knees! Regardless, I’ll keep digging into how to improve my knee health and strength, likely with your help. Enjoy a cup of coffee on me!
Thank you so much!
Both your videos showing going up and downstairs are extremely helpful… especially as a senior. My only concern is that the stairs you use in your video are generously wide… And most stairs, at least in cities, are not so generous. You are also smaller than my 5’11” frame/feet. Might there not be additional techniques and strengthening exercises that you might demonstrate that can address this issue? Thanks.
Just discovered your channel and subscribed. Been looking into getting a bungalow house with no stairs. Thought it was old age but your videos have taught me use the muscles or lose the muscles.
Do you have any exercises for building up ankle muscles. I have arthritis pain in my ankles and have noticed that it's starting to get worse.
Let's do it.
I remember searching for this years ago
My therapist has a step up and down. Helps.
Yes
After I receive my hip replacement surgery, I know I'll get better at walking and stairs and exercise again
Start watching at 2.24 minutes.recap use hand rail to support you in controlled easy way .second train on small steps ,heel first,,go upstairs backwards,go up and down.Thank you .
I have a question I was injured and was in bed for a few months I got better for a while now was supposed to start physical therapy but never did but when I walk the back of my ankles hurt is it to late to fix that my self this clip is really important I feel like I am learning how to stand and walk again
What do you do when your knees hurt so bad because you have arthritis, I hate this. I'm going to try this, thank 🙏 you for sharing this.
All good! I can't want to focus on this. A question for you: On the top step, one knee clicks and hurts. It's on the front and top of the knee, kind of. It's usually OK after that first step down. I'm doing your knee exercises too now, but wondering about your thoughts on that.
I don't go to a lot of places with steps but when I do this so looks how I walk downstairs. Is there exercises that you can do for this if you don't actually have stairs to exercise on? If that makes any sense. Thank you
I was walking down today without pain today. I am stretching more. I haven’t been doing the exercise like I should. But I need and want to.
Kneesovertoes is legit.
Can you please make a video on how to heal a lombago and to not have more lumbago’s, it’s really painful and I want to be more flexible on my back and hips, how can I do? By the way I love all your advices for healing our body, thank you 🙏 love from France 😃
Can you discuss or show where head & eyes are while on stairs. Since I had a bad fall I unfortunately always look down at feet.
I have very good muscles (ballet career, gym classes since then) but osteoarthritis causes pain in the knees, especially going downstairs.
4:00 The issue is that when practicing the exercise, there are problems with the positioning and alignment of the feet and body. Specifically, the right foot lacks full dorsiflexion in the ankle, while the left foot is not properly aligned with the toes facing forward and the body leaning forward. This improper positioning places excessive pressure on the knee and ankle joints. By examining the angle and location of the knee in relation to the toes, it suggests that there may be a limitation in the range of motion of the ankles.
That’s how I walked this time because of my fracture in my knee. I avoided stairs this days,because of my pain
Hi Matt I have a foot drop on my right leg so walking up or down the stairs is frightening so I never leave my hand off the railings. I need to take the lift down. What is your advice?
How can I do this when my knees hurt if I bend to take a step ?
Dear upload a video for hassle free climbing up the stairs. Tan Q.
My stair treads are not deep enough for my rather long feet. I have to turn a bit so my toes don't hang over. Some older houses do not have those lovely deep treads.
Love his voice🤣
I am afraid that the books will slip and I will fall.
I’m having trouble walking down stair, because of ankle pain, any ideas?
i have no idea how all of a sudden i have trouble going down stairs!??? im a fit guy i run i cycle.... but the thought of doing jumps or going downstairs now has me thinking im going to break something....... im trying to figure out which muscle ive neglected...... so im going to try this..... i can do knee circles i can do squats but only after my knees have been warmed up???? walking backwards up stairs and just going down one step i have not tried..... also the action of getting up off the seated position can cause a little discomfort....
im wondering if i over biked or cycled? used to be a beast running and sprinting and cycling but eversince i stopped cycling ive been trying to get back to where i could be....
Iam hav ing knee osteoarthritis.I can't climb stairs.is it possible or good todo these exercises? Please give me a reply.
Unlike in the video, I'd highly recommend wearing cushioning shoes when walking down stairs, especially if you have arthritis. They'll take some of the stress off your joints, which can be significant going down stairs, and help stabilize your feet when landing.
Which way do our feet point whilst doing these exercises?
When I go downstairs I hear cracking sound in my knees. Is that normal when you are 49 years old? I’ve been hearing that sound for the last 5-6 years. For my it is not painful to go downstairs; instead my knees are kind of stiff. Would these exercises help?
Exercises to counteract lateral-tracking patella? Often surgically repaired with lateral release; need medial strength to counteract.
I usually run down the stairs. It's easier than walking up for me. I can walk quickly up two flughts before I slow down due to being out of breath.
What about the torn meniscus???? Will it keep tearing?
Jak sejít schody když bolí jedná noha tak,že schody neslezu?
Walking up the stairs backwards was so hard 😳!! Thank you for this video 🙏. Question… will tight calf muscles affect your ability to walk down stairs smoothly?
Tammie Lawson, I believe you can go up the stairs backwards and your going to get stronger at it too🙏!!
@@donnai2297 thank you 😊!! Each day it seems to get easier and easier. I’m going to keep at it to build strength 🙌.