(2) Exercises To Help YOU Walk Down The Stairs Normally

Up with the good and down with the bad works great during the first couple weeks of rehabilitation after a total knee replacement, but with time you may want to walk down the stairs forward and if it is still challenging this exercise might be worth considering. Talk to your physical therapist about this video, share it with him/her and see if it is something you might be ready to try. Please don't try this on your own. It is an advanced strategy.
There are two parts to this video so watch through the first drill to see the second.
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[@MotherBird77]

This is such a helpful video. Thank you. I find that my mind is as much a barrier as my physical ability to walk down stairs. It hurt for so many years that I’ve had to really push myself to trust that it won’t hurt in the same way

[@joanwebster1702]

Agreed. I'm going through anxiety even thinking about the steps. This has helped me a lot.

[@BJones-yw4dd]

Brilliant. Today I'm exactly four months out from a double knee replacement and going down stairs is still not working well for a number of reasons, three of which you mention here. And I've come up with a similar side-step solution, so will give yours a try as well. But: when all else fails, do you know what has ALWAYS stopped ALL of my knee pain, both before and after my replacement surgery? It requires taking care to watch where you place your feet and having a good grip on a handrail, but the trick is : go down the stairs BACKWARDS. Instantly other muscles and motions are involved and even when my arthritis was at its worst -- poof! No Pain.

[@eddyjimenez-scorpio]

Tony, im 6 weeks post tka. I believe i wasnt progressing enough with pt center who is treating me. Stumbled upon ur ch, and i pulled all the vids i could of pt for tka. I can honestly tell you, after 7 weeks of pt at my center along with ur techniques, im almost there. I have 130 flexion, and 2° when leg is straight. Occasional pain but nothing to sweat about. I believe ur techniques helped me break thru. Im a 65 year old male with 2 new hips and reconstructed shoulder. Youve taken me out of a dark place i was in. Thought i was never going to get better. You have a calm and reassuring attitude too. Thanx Tony, almost there.

[@Christina-or4hx]

I am so glad I found Tony's channel too. Wonderful. Am 5.5 weeks and any progress down to him not my physio.

[@ruthirwin8222]

Im 7 weeks bilateral total knee and i still have a lot of pain

[@eddyjimenez-scorpio]

@@ruthirwin8222 Ruth, 2 knees? Wow, 1 is bad enough. I know the pain is bad its still very early tho. Not something you wanna hear especially with the pain ur under. Follow Tonys info stick to ur rehab do all ur at home excercises you will see how good you will feel at the end. It will all be worth it. I hope ur gettin support from family and friends ur mental health plays a big role in recovery too. Btw, believe it or not, water lots of water helps alot. Best of luck to you relief is coming. Would like to hear how ur doin so i hope you post ur progress. All the best. -Eddy

[@ruthirwin8222]

@@eddyjimenez-scorpio i do a 20 min walk every day and 15 mins on static bike im driving a bit every day too ....

[@jangriffin-fi1yx]

9​@@eddyjimenez-scorpio

[@ianlomas625]

Brilliant Tony just what I needed. Thank you

[@mailybrewer6430]

Tony - Thank you for addressing that it is ok to have the knees go passed the toes. I've been wondering about this for a couple of days. You are an amazing teacher! You have been my concierge PT. I am so grateful!

[@lindahawley3568]

If I can go down stairs with no pain but later it gets painful how long should I stop doing it because I’m happy and I want to do it again but don’t want to be in pain 😢

[@stevef239]

Thank you. I have almost the exact condition as this lady after partial miniscusectomy and microfracture , right knee. I can go up stairs easily, it actually feels good to do so but coming down is down right Scary. Thank you for the explanation of why that is and how to address it. Even though your focus here is largely with knee replacement surgery patents I find it very helpful after my surgery and struggle with regaining rom. Subscribed! Ty again!

[@alyciayoung1632]

This was very helpful! I have 13 steps in my townhome, and can up pretty good, even backwards! I don't get a lot of bend going down. My discomfort, and swelling is right on the kneecap. I'm a little bit over three months post op.

[@sjcrcc]

One of my trouble spots. Thanks for the practical information.

[@pamelashaw5383]

Thank you Tony, this video was very helpful for me. I am 70 yo female , 4 weeks post total left knee replacement. Doing very well thanks to PT and your informative videos, they really help with realistic expectations. I have pretty much backed off of pain meds. Now 3 days post last Celebrex dose. I also have “right knee” bone on bone with spurs, osteoarthritis with expected right total knee replacement in my future. I find my “ non- surgical “ knee is missing the pain meds that I had been taking for the surgical left knee. Stair navigation is quite a challenge. So your video is helpful. Before surgery I was turning and coming down the stairs backwards, like coming down off a ladder. I suspect that glute and hamstring exercises would be beneficial. Any suggestions you may have would be appreciated. I love your podcasts and dedication to we who are challenged! Thank you!

[@mstreds]

This is exactly what I needed. Had issues with stairs for years. I'm very tentative going down the stairs and I'm crouched my back when I go up the stairs. Also can you do a video about standing up from sitting?

[@deonbolleurs996]

Hi Tony thanks for sharing your information, really helps a lot

[@totaltherapysolutions]

Thanks so much for the comment and support.

[@cherylcrawfordski6770]

This was a great idea! I had right knee total replacement. This was very helpful for me! Thank you for your help ☺️

[@catemoon]

Exactly what I needed to know. Thanks!

[@dawnsimpson5796]

Excellent help-I’m walking more smoothly now thanks to you

[@nancygerbutavich1305]

Thank you!!!! I’m 6 weeks Post TKR, all your videos have so much great information, I’m petrified to go down stairs, I’ve just started going up stairs; haven’t had much trouble with that, unfortunately our only bathroom is on the second floor, bummer!!!!

[@louchenier]

Very helpful thank you from Canada

[@truerubal8877]

This is great! I’m 7 mis out and can go up the stairs with no problem and have moderate difficulty going down. I’ll try these exercises! Thank you!

[@pamgibbons375]

Very helpful....thanks again !

[@janetizzo8186]

I loved this video! Thank you!

[@daisymay9236]

You are exceptional, as usual Tony!

[@suegardner5726]

Really helpful video. I have to learn how to do stairs properly after years of not being able to. I’m 7 weeks after my TKR and had no idea where to start. I’m off to the kitchen to make a gentle start! Thank you!

[@sharonking9862]

SUPER VIDEO….it gives me one more tool. Still having confidence to walk down stairs….this will help me‼️

[@valariemarchbanks8754]

This was so helpful!

[@ThePeggysue2]

Thank you i needed this

[@stephaniedodt2389]

Thank you again, I'm having a time with this and I'm 6 weeks out from my right TKR I take my PT very seriously and am doing well and this is the one thing I find difficult.

[@suegardner5726]

Really helpful video. I have to learn how to do stairs properly after years of not being able to. I’m 6 weeks after my TKR and had no idea where to start. I’m off to the kitchen to make a start! Thank you!

[@palmastewart2389]

Very, very helpful.

[@AngelaSutcliffe]

So helpful. Stairs have been a real challenge for me. The part that really caught my attention was feeling where the pain is. Of course, the whole video was eye opening. Thank you.

[@christinestegura224]

Such a big help thank you! Squats have been my big issue, knees pains before and after tkr. Hopefully this will get easier.

[@jeanbaskier1143]

Thanks for the suggestion of going up backwards. I am at 10 weeks and this is a great way to get better at doing stairs

[@samuelcrees]

I think it will help some with my RTKR lock up at 85

[@eileenluzuriaga9641]

Thank you, this is what I need it’s really hard going up & down the stairs.

[@elizabethlago8867]

I've been struggling with stairs after my tkr in August 2020. This is exactly what I need! I love the sideways of going up one step at a time and both hands on the hand rail. I've been crawling up the stairs. Going to add this to my exercises.

[@Christina-or4hx]

Thank you Tony 😊 💓

[@stephaniedodt2389]

OMG, Tony! I've been doing this exercise every other day for the past 3 weeks, 3 sets of 10 each time. Its working! Thank you so much for this and all your help!

[@dr7qEditz]

Did it get better?

[@margaretdonovan1649]

Thanks so much!

[@maryphelan5064]

Im 17months on from my tkr & walking down stairs is still not easy - definitely going to give your suggestions a try.

[@kwalloch]

This was really helpful. I am trying to delay bilateral TNR for a few years so anything that helps me stay functional longer is very welcome.

[@alanaquestelles6110]

This content was very helpful to me. Thank you. I like what you said. This is for us to have options to doing certain actions

[@carolhealy3035]

Spot on … thank you

[@elsadupreez818]

Such a wonderful video. Thank you. Just a quick question. How soon after total knee replacement should you be able to do the stairs? I am just over 8 weeks after surgery.

[@marymccarthy2533]

Thank you

[@SolPat14]

Thank you ❤

[@malcolmchappell8180]

I have spinal cord damage after practising just a few steps noticeable a lot better thanks

[@nikkin76]

Thx for the video. I have alot of difficulty going down stairs.

[@ManojKumar-sm7gz]

Thanks 👍

[@totaltherapysolutions]

Welcome

[@sandradiaz4287]

Going try this!!!! I'm 24 months out and can't clear steps. My foot stays on the step downward. Thank you for different types of exercises

[@1965startrek]

Like these ideas

[@susanjensen477]

Thank you so much for all the suggestions and helps fir TKR. I had surgery this past January have been well but sure would have appreciated seeing your videos sooner. Thank you so much for this support group. Until you experience this type of surgery you can not know the pain, frustrations, physical and mental challenges. Thank God for this support group.

[@oldfart269]

In one of your videos, I thought I heard you say that the knee needs rest. I took that to heart. I'm almost 8 weeks post-op, and I have been constantly assaulting my knee, to get it to loosen up. I've been using the exercise bike and doing stretches, as well as going up and down the four steps leading to my porch, and experiencing a fair degree of pain and stiffness. Today I laid off of doing anything related to biking or stretching. Trips to and from my porch have been less stiff and painful. I think I will go two days, and rest one, and see how that goes for a week. I am not asking for your "blessing," but I want to know your feelings on this.

[@suzannapickitt2026]

This is very helpful Thank you so very much. I am 5 wee out

[@elisegreen2024]

Helps me.

[@clclay22]

Very helpful Had replacementin July...I had a setback in the first month so I was about 3 week behind "schedule " on my therapy because my wound opened...so....I finally got to where I was making progress and I found out that I only had 20 therapy sessions (on my last visit)....I never got to the steps... I will used this video as a tool to try the steps...I'm still nervous about the steps.

[@totaltherapysolutions]

Steps are always a challenge. Especially going down.

[@jennyfirthcozens1917]

I’m 11 weeks post-op. With your help I’m doing ok I think with flexion. I was going up stairs fine - doing it as exercise - but suddenly I find it’s very painful inside my knee going up. Is that normal? I wondered if a nerve had joined perhaps? I really appreciate the kindness in your videos.

[@douglaswright1197]

Tony, if you have had both knees replaced, can you still try the knees over toes workouts? Or would these exercises cause harm?

[@majamayamaiadjordjevic6199]

Hi! I have big problem going down stairs. I had surgery on my left knee and waiting for the surgery on my right knee. My main diagnose is Luxatio Patellae. Left leg is not stable yet, and patellae of my right leg is going everywhere, I can fall anytime! My fear is huge! Can you do video about that kind of problem? Thanks anyway!

[@missindy29]

I've started practising on the bottom two stairs today(before I saw this video), but not going too well. I'm going to follow this advice, the side steps and the kitchen sink squats. Do you have a link for the blue wedges that you used for knee flexion on one video?

[@totaltherapysolutions]

Any news? How did it go?

[@darlenericotta7550]

How do you do stairs when one knee has a straight bar in it.toe touch only?

[@user-qc4bt2ji4y]

I need both knees replaced am 11 weeks TKR with my 1st but as I excercise with my op knee which is still painful my non op knee is now very painful so it's making it difficult to increase walking distance or excercise and I feel it's compromising my new knee. I am still taking painkillers. What can I do

[@denaweygant146]

Is it true, in your opinion, that after 6weeks after TKR, that ROM cannot be achieved without manipulation under anesthesia?

[@ruthirwin8222]

I had bilateral total knee replacements i also have arthritis in back and metatarsels and i have also pain in the bones on top of foot im back to being anxious about coming down stairs

[@michaelsahyoun3192]

Thank you for the information in this video. I had complete rupture of my patella tendon six months ago, I just had another surgery to burn scar tissue and forcibly crank my leg all the way as I’m having problems with flexion. It’s been three weeks post the most recent operation and I still cannot get past 90° flexion. Do you have any tips to help me? I feel my physiotherapist is not giving me all the right information or maybe I’m just frustrated at this point

[@bt9124]

I feel that about my PT. Tony has been round the block for 20 years with this so his experience is invaluable. Good luck.

[@ninajones115]

I had a tkr and it hurts to go down the stairs down the stairs. I am 4 months out. My knee is at 100 rom and I have been doing knee slides, riding my bikes is there anything else I can do

[@AmySmith-ti3zh]

I had tkr surgery on my left knee three weeks ago I was at 125 range of motion I had a fall and sprained my LCL back at physical therapy and now my range of motion is down to 86 how can I fix the situation

[@laikhengboey3836]

the back of knee snaps a lot like a tendon being caught and when it releases, the pain is electrifying. What causes it and what can I do to ease that?

[@loretasantos2536]

Hi why do I have pain and clicking in behind my knee how can I fix this

[@tongolucke1241]

DEAR Toni , I AM a fys th myself from Holland WITH a TKR ! In August 2020 ! I have VERY MUCH pain GOING downstairs in MY tibia insertion of MY vastus lateralis ! But none when I GO upwards ! Do YOU know how come this ? I love your video s AND your telling About TKR !!! Thanks

[@totaltherapysolutions]

Absolutely. This is common. Going down knee forward pleases a significant amount of shear force through the knee. The head of the fibula and lateral structures come under major loads. I have videos that discuss strategies to desensitize this. It does get better.

[@janereinhardt4715]

I can't walk down the stairs due to ROM. Patella fractured & surgery in late January.

[@kathyclark3168]

👍👍

[@bt9124]

Squats are The Best. Pity i can't do them. 🤣😂🤣

[@yogeshwariastrologer601]

Really safe bending exercise

[@corpsechan]

im 24 n for some reason i cant go down stairs with out gripping on something :( idk why

[@sharonpowell650]

What about 2 years post op? I’m still having issues.

[@totaltherapysolutions]

Sorry to hear that. I shared some newer content and interviewed an orthopedic doc on the topic.

[@deneenjeffries2768]

What if both knees are bad?

[@totaltherapysolutions]

Some patients just always go down sideways or even backward.

[@jackieb8265]

she is going up with her bad leg. ..i thought it was with the good..please clarify

[@saywhatyouwant888]

Up - good leg 1st Down- bad leg (operated leg)...

[@class87srule]

My steps are double that height and causing a lot of pain up and some, down. Should I start with a lower height and build up or grit my teeth and start with the high stairs? Ouch!

[@totaltherapysolutions]

Definitely start with a lower height step for training. You can also consider getting a half riser to place on the step to reduce how high each step is. I will see if I can find an image.

[@class87srule]

@@totaltherapysolutions Sorry for late reply. I've tried the half-height steps at the university where I work part-time and they're 'do-able' but old UK houses like ours were obviously designed for mountain goats and not elderly post-tkr patients. Thanks for the help! Is ice still advisable this late - 5 months - down the road, btw?

[@rociobaez7321]

Action speakers louder than words do more physical demonstration