Knee pain on stairs? Try the ‘good leg up, bad leg down’ rule

DISCLAIMER: This text relies on info from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.

However does this method truly cut back the stress positioned on a painful knee? In accordance with Dr Gaurav Prakash Bhardwaj, Director – Sports activities Harm, Joint Preservation & Alternative Surgical procedure, PSRI Hospital, the method might help cut back the load on a painful knee, though it doesn’t handle the underlying reason for the ache.

Why ought to your stronger leg lead whereas going upstairs?

“Sure. The customarily really useful rule, ‘good leg up, unhealthy leg down,’ might help to scale back the load on a painful knee,” Dr Bhardwaj tells indianexpress.com.

When climbing upstairs, the main leg has to assist elevate the physique’s weight onto the upper step. Utilizing the stronger or much less painful leg first permits it to tackle extra of this work.

“When going upstairs, the main leg is the stronger leg, and it might take extra of the physique weight and push the physique upward,” he explains.

Why goes downstairs more durable on painful knees?

“Usually, taking place stairs places extra stress on the knee because the muscle tissues across the knee should slowly management the drop of the physique,” Dr Bhardwaj explains.

This includes what is called an eccentric contraction, the place muscle tissues stay lively whereas lengthening to manage motion. The method can enhance compressive forces throughout the knee, significantly across the kneecap.

“It’s important to use pressure to elevate your physique as much as stand up the steps however for many individuals with knee arthritis or knee ache taking place the steps is extra painful and makes you are feeling extra unsteady,” he says.

That’s the reason inserting the painful leg down first may be helpful. “When you’re coming down, placing the painful leg down first can lower the quantity of pressure and management that’s required from that knee,” Dr Bhardwaj says.

Do you have to keep away from stairs when you’ve got osteoarthritis?

“People with delicate, secure knee ache can typically safely use stairs if they’re cautious and their signs stay manageable,” Dr Bhardwaj tells us.

The truth is, utterly avoiding stairs and different types of motion could have its personal draw back. “For those who by no means take the steps, you may also lose muscle strength over time,” he provides.

Nonetheless, there are conditions the place stairs shouldn’t merely be pushed by way of. Dr Bhardwaj recommends limiting stair use and looking for an orthopaedic analysis when you expertise important knee ache, swelling, repeated knee buckling or instability.

“The quantity of stair exercise you must do relies on the severity and reason for the knee downside,” he says.

How one can climb stairs in case your knees damage

Dr Bhardwaj recommends a number of different precautions:

Use the handrail: “It’s good to make use of the handrail, it helps and takes the load off the knees,” he says. Holding the railing can present extra stability and cut back a number of the load positioned on the knees.

Take one step at a time: If the ache is critical, you don’t essentially have to make use of an alternating step sample. “These with nice ache could use the steps one step at a time, bringing each ft to the identical step earlier than going to the subsequent,” Dr Bhardwaj explains.

Put on supportive footwear: Footwear that present sufficient help could make motion extra snug and enhance stability.

Keep away from sudden twisting: Take your time on the steps and keep away from abrupt twisting or pivoting actions, which might place extra stress on the knee.

Think about a strolling help if wanted: For extreme ache, a strolling help could typically be acceptable, however Dr Bhardwaj says this must be really useful by an orthopaedic specialist or physiotherapist primarily based on the person’s situation.

DISCLAIMER: This text relies on info from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.