Tag: stairs

  • Stepping Down Pain Free

    Knee pain while descending stairs is often due to the force on your kneecap (patella), which studies show is 3.5 X your body weight. If you weigh 140lbs, the force on your patella can be as much as 490lbs! That is a lot of stress on your knee, and the pain will be magnified if you have weak muscles or degeneration of the cartilage in the joint.

    Strengthening the hip and knee, specifically the larger gluteal and quadricep muscles, will help absorb the force that travels through the knee. Stretching tight muscles at the side and back of the thigh, as well as the calf, can help prevent tracking problems of the patella.

    This exercise will help reduce pain when going down stairs, as it uses the proper mechanics to build the correct muscles. Begin by standing tall on a step or platform sideways, holding onto a stable object.

    1. Slowly lower one leg over the outer edge and squat down, touching your toe to the ground.
    2. Keep upright, knee aligned over your first and second toe.
    3. Sit your bottom back when squatting, with more weight on the heel of the bent leg. Return to standing tall.

    Moon Physical Therapy, LLC
    320 Ward Ave., Ste. 107, Honolulu HI 96814

    Aquatic, Land-based and Manual Therapy and
    Cardiopulmonary Rehab Programs

    808-597-1005 | www.moonpt.com
    Like me on Facebook: Moon Physical Therapy, LLC

    Knee pain while descending stairs is often due to the force on your kneecap (patella), which studies show is 3.5 X your body weight. If you weigh 140lbs, the force on your patella can be as much as 490lbs! That is a lot of stress on your knee, and the pain will be magnified if…

  • How to Climb Stairs Pain Free

    In our younger years we didn’t think twice about sprinting up and down steps. As we age, however, climbing a flight of stairs can often seem like scaling a mountainside due to limited mobility and pain. According to Harvard Health Publishing, the force on each knee is 2 – 3 times your body weight when you go up and down stairs. So, if knee or back pain has you avoiding stairs, follow these simple steps to regain your independence and freedom of movement.

    Stand tall (A)   and tighten your core muscles to protect your spine, place one hand on the rail to maintain balance and set your entire foot on the step (B). As you step up, apply more weight through your heel rather than your toes and engage your buttock muscles as you straighten your leg to move up on the step. Try to avoid leaning forward and pulling yourself up using the hand-rail, instead keep the knee aligned with your toes (C) and focus on the larger muscles of the hip (hamstrings and gluteals) to take the pressure off the knee joint.

    Following these simple tips may not immediately resolve your pain, but with practice and strengthening your core and lower extremity muscles as you use correct mechanics, you will allow your body to adapt so that you can enjoy taking the stairs every day.

    Moon Physical Therapy, LLC
    320 Ward Ave., Ste. 107, Honolulu HI 96814
    Aquatic, Land-based and Manual Therapy and
    Cardiopulmonary Rehab Programs
    808-597-1005 | www.moonpt.com
    Like me on Facebook: Moon Physical Therapy, LLC

    In our younger years we didn’t think twice about sprinting up and down steps. As we age, however, climbing a flight of stairs can often seem like scaling a mountainside due to limited mobility and pain. According to Harvard Health Publishing, the force on each knee is 2 – 3 times your body weight when you go…