Why stairs are hard + 2 exercises to REDUCE knee pain down the stairs

Do your knees hurt going down the stairs? ⬇️
Find out more about the Adventurers for Life membership here: keeptheadventurealive.com/start
Going down the stairs can become difficult if you don't have the adequate muscle control to support your knee joint(s). Not only do you need lower leg strength but you have to be able to control your bodyweight going down the stairs.
If you don't have the adequate control it can lead to pain, tightness, fear and lack of confidence in your leg(s). Good news though...you can regain the control! You just need the right movements to help! It is possible to go down the stairs with ease again.
Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist explains two of her favorite exercises to help rebuild the strength to support the knee joints, especially with arthritic knees! Even with knee osteoarthritis, it's possible to make your knees feel good again.
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@terryengle808]

I’ve been doing these exercises for about two weeks now and I’m amazed that I’m able to go down the stairs on alternate feet without holding on! I used to go down one foot then bring the other foot on the same stairs holding on! These exercises work! Thank you Dr. Kuhn!

[@arthritisadventure]

That's a great win! Glad you have seen great outcomes.

[@teresacrowley4076]

This lady is the best!!!

[@arthritisadventure]

Thank you!

[@jayneliberty3429]

One thing you forgot to mention is that there is a crutch next to you on almost all staircases. The handrail. When you are hanging on to it you are not putting all of the weight on the one knee. You are distributing some of the weight to the arm and handrail. It also helps with balance. Do the exercises and follow her advice but use the handrail!! ❤

[@JohnJohnson-vs5pk]

Thank you for the demonstration to improve my staircase abilities either up or down especially going down stairs. I did surgery on my knees more than twenty years after after an accident while moving furnitures. After the surgery and physiotherapy I went to every day activities with no problem, but as I got older pain starts to set in cause by bone and bone

[@leahw4187]

Love your videos. You are so informative and kind.

[@arthritisadventure]

Thank you for the kind feedback.

[@tallypupthompson7888]

Excellent just came at the right time I’m doing your sit stand, 5 reps 4 times a day, was wondering how to strengthen my dodgy leg thanks for providing the next step!

[@arthritisadventure]

Happy to help!

[@Highdesertqueenie]

Great and perfect timing. Been having trouble with my left knee. Appreciate you❤️

[@arthritisadventure]

Hope it helps!

[@renujadhav5470]

​@@arthritisadventurecc

[@user-lg2mh8vk6r]

Yes Dr Alyssa you are the best.

[@arthritisadventure]

Thank you :)

[@deericcio3379]

My feet , ankles and toes are swollen and painful in the morning and I have 16 stairs to go down every morning. I will work on these exercises ( I am 60, life long arthritis sufferer)

[@pattiepepper6217]

Thank you SO MUCH for this! I'm a young person, but I was very rough on my knees as a kid playing soccer, karate, etc. My knee pain got worse and now I'm not as active and it's really been a detriment to my health. Thank you so much for giving me hope and a plan to improve my knee strength and health! Thank you!!!

[@arthritisadventure]

I'm here to give hope! Glad you like the channel.

[@peggyscott66]

Oh this is something i need so badly! Thank you.

[@arthritisadventure]

I'm glad you liked the video.

[@dannidunn9302]

Absolutely excellent information!

[@arthritisadventure]

Glad you think so!

[@arundhatimalviya3533]

Please do a video on easy exercises for improving balance for seniors with arthritis

[@arthritisadventure]

kzbin.info/www/bejne/aV7bknl-g7alpMU

[@mweb1]

No such thing as a senior. It's disrespectful.

[@krublee]

Thank You so much!!!!! finishing g up pt sessions but i’m always looking for more specific strengthening exercises

[@arthritisadventure]

We have a pathway with progressions of workouts/exercises in our membership, Adventurers for Life. You can join here. www.keeptheadventurealive.com/start

[@vernalachance6809]

Love this Will definitely do this every day

[@stevekastama1014]

Simple, yet very effective! Love it!

[@arthritisadventure]

Yep! Glad you love it.

[@theastewart6721]

Very helpful video. Thanks for sharing.

[@arthritisadventure]

My pleasure!

[@magpie1492]

Well I wish I had this video after breaking my ankle. I really struggled to learn to walk down the stairs normally again and first thing in the morning is still challenging. My biggest hurdle was fear ( broke my ankle falling down a flight of steps). It also dawned on me that walking downstairs was actually a controlled 'fall'. That scared me witless. I regained the strength in my leg and ankle but only conquered my fear by using music to time me into stepping off. I still hum the star wars theme to get me going!😂

[@powerWithinUs4055]

You’re exactly right….fear….that great motivator. You no doubt have seen Tooberville's karmic step. I watched the clip several times. He has carry-ons. First step, one foot down, draws the next foot to that step, alongside the foot. Second step, same. Both feet on the same step. The third step, he crossed over, like one does on stairs. Then as karma would have it, the sucker slid all the way down. It was the suitcases throwing him off. He was unnecessarily critical of President Biden. Anyone can fall, and they do. In the Presidents case, he was in the sunlight with a long speech. Turned…black tarp on the floor. He didn’t see what they put down to hold the tarp. Ummmm, use hay bales. Secret Service does a sweep…they should have noted it. After his big slip and fall, Tommy had no business being critical. With your situation, if you have wide enough stairs, get a chair glide. Expensive, but medical deduction. Failing that, more safety grab bars, they’re not just for the shower. I have small ones at the top of the stairs, it gives me a boost. Fire safety is number one, but try things until you lose your fear, use dollar store pool mattresses against the wall. If the stairs are open, you might want a temporary wall. Think quick egress always. Did you have on shoes that contributed to the fall? Maybe slip off shoes, use rubberized socks, get shoes back on when you get to the bottom.

[@fondawebb4527]

THIS is the video I needed to see.....SUBSCRIBED!

[@arthritisadventure]

Welcome to the channel!

[@ayla279]

Your exercises are great and very helpful, thank you so much Alyssa.🙏🙏👏👏👏👌👌💐

[@arthritisadventure]

So glad you like them.

[@elainebarber8047]

Thank you. You are excellent !

[@arthritisadventure]

Thank you so much!

[@citticat2]

I injured my knee the end of August with a slow recovery (72) then I came across the video and decided to walk down the stairs. Ouch, but I did two sets anyway. Will continue to progress. Great Video - Thanks.

[@haydeevallesmatos5817]

❤You are the Best, very thanks.

[@gp8900]

Thanks!

[@arthritisadventure]

Thank you so much! Glad you liked the video and hope you like the others on the channel.

[@carolinegathercole8473]

I’ve been goin downstairs backwards for a long time now it feels much safer

[@ourlifeinnorthcarolina4231]

You are brilliant!

[@arthritisadventure]

Thank you! Cheers!

[@lsbdabarkads2761]

I’m experiencing pain going down the stairs.Thanks a lot!🫶

[@arthritisadventure]

You’re welcome! Hope it helps!

[@armi4276]

You are a big help to us

[@arthritisadventure]

Great to hear!

[@evapaula-re7rp]

This is a very good idea!!🙏🙏🙏

[@arthritisadventure]

Glad you think so!

[@abhayameenakshikrishnamurt4482]

God Bless you Dear Divine mother...... I am a rheumatoid patient and having stiff left knee and foot.. Somehow I am passing my days.. I am 67 yrs..and seeing your wonderful videos and motherly touching wordings I am encouraged and seing again and again your videos and getting more happiness. God bless you and your family EVER... Your encouraging wording with useful videos make us to live happily in our old ladies... Thank you so much.. You are a wonderful mother to all..❤❤❤❤

[@abhayameenakshikrishnamurt4482]

in our old age..

[@imeldareerman6280]

❤ you explain it very WEll thanks

[@arthritisadventure]

Glad it was helpful!

[@ruthirwin8222]

Thank you, ive had both knees replaced

[@nirmalajeyakumar6288]

I'm from India. 66 years. Going down the stairs is difficult for me. I'm going down sideways for the past 1year. Unfortunately i happened to see your video today. I'll try to follow your method. 🎉🎉

[@arthritisadventure]

Glad you liked the video!

[@kinjalthummar9326]

Nicely explained really 😊

[@arthritisadventure]

Glad you liked it

[@thirupathimurugan7315]

Thank you mam

[@Delfin_Azul]

Thank you so much

[@arthritisadventure]

You're most welcome

[@dawncarter7963]

My physical therapist has me doing lateral step down exercise and my left surgical leg is the one staying on the step and lowering my right leg slowly when I go to bend my knee I get pain in my knee and if I keep going down farther it feels like my knee is going to push out of socket. I told my therapist and she said I haven't loaded my knee in a really long time and she said some pain is good to push past but it is hard to push past because I am afraid my knee will go out of place. I told my therapist but I don't feel she really listens to me when I tell her I am unable to do something because of pain.

[@chandrajohn9935]

Mam make video on ropic Bow Legs how to do correct make easy exercise and Acupressure points too ..Thankyou mam

[@FlipMacz]

Thank you🎉🎉🎉🎉🎉🎉🎉

[@arthritisadventure]

You are so welcome

[@abdulrahim2mohammad290]

Thank you

[@arthritisadventure]

You're welcome

[@hestergreen2031]

Okay need to work on this

[@arthritisadventure]

Good luck!

[@erumkhan8394]

I have a swallon knee and lot of pain and difficult to bend please send some tips to reduce swallon knee

[@SafetyBriefer]

Good lord her quads are amazing.

[@indracool6894]

You are very good ...actualy awesome ... .thank you and god bless you...amazing... so young and so good ..

[@arthritisadventure]

Thank you so much!

[@Jay-bv2xr]

Salamat

[@joanwalford1959]

Wow. Timely info

[@arthritisadventure]

🙌🏼🙌🏼

[@powerWithinUs4055]

Just the person to ask. I’ve been using tape on various points around the knee. I have a severe injury to my right foot, fused ankle, forty years on. Naturally throws gait off, but the knee is not bad enough for a replacement. Have two hip replacements, stellar performance, but knees are harder. It’s not that bad. I’ve used all manner of elastic wraps and support devices without result. There’s one cozy that works well. It stays on, which is the best thing. Easier than a sock to put on, and it stays in place. But I’ve seen…there’s athletic tape, people use for the knee. It’s brightly colored so you can ascertain how it was wrapped. Criss cross, counter pressure, acupressure-type points. I haven’t made the purchase yet. I used blue painters tape. It’s ouch less and way cheaper than surgical tape. I used a silver dollar, which pressed just so, secured with tape. Maybe it was a false sense of security or heat buildup. Felt better after I wore it for the day. I think muscles and connective tissue can be re-trained, so I want to try this. Great video. Well done, thank you. We have to pick apart these things, and help each other. We look to doctors. We should be looking to each other to share what works. Houses should be designed better. Ramps instead of steps. Eliminate needless and dangerous steps wherever they are. Two steps going to the garage….no thanks. A sunken living room….no. It’s not just our knees, pets have four.

[@nahla1502]

Are these exercise safe for my grade 4 (right) & grade 3 (left) osteo arthritis knee ? I use metal knee brace to stabilize my valgus right knee.

[@sharonmitchel1377]

I went to a gym for the first time in years. I’ve been using a bike and treadmill in pulmonary rehab. I haven’t had any knee pain and have been doing really well. I do have the weakness where that knee caves in a bit when doing sit to stands but I thought I was getting better. This morning at the new gym, I tried the elliptical. My left knee hurt right away. Would the exercises in this video help? Or do you have a better option.

[@joanneryan8508]

i have Rheumatoid arthritis in both knees, i use to take medications for it i stopped taking them cause it made me sick, i go to the side going down, going up is easier for me! i walk and do strength training exercises mom-thursday. i can now do squats from the couch, one exercise i still find difficult is squats i can’t do them at all i do your warm up video every morning before exercising

[@arthritisadventure]

Thank you so much for your kind words and for enjoying our arthritis workouts! 😊 We're thrilled to have you as part of our community. If you're looking for even more tailored arthritis workout videos and exclusive content, our 'Adventurers for Life' membership at www.KeepTheAdventureAlive.com/start might be just what you need! In our membership, we offer a wide range of exercises designed specifically for arthritis, monthly live masterclasses with Q&A sessions, a library of targeted workouts, and so much more to help you on your journey. You can learn more about it on our website or feel free to ask if you have any questions. We'd love to have you join us for even more personalized support and content. Stay active and healthy!" 🏋️‍♀️💪😃

[@emmasue4181]

Excellent

[@arthritisadventure]

Thank you so much 😀

[@maryanndemereckis9673]

Please let me know how to get help for the I T band on outside of knee.

[@slavicapetrovic1141]

Divni ste ❤

[@LoriThurstonInTunePhoto]

Thanks so much for this. You explained it better than anyone has. I’m 5 months post trkr. I can now go up with surgery knee better than non surgery, but down is sooo much harder. Now I have something to work on.

[@arthritisadventure]

You're welcome! I'm glad you liked the video. Keep up the great work.

[@lekhanag]

Love your exercises and the explanations … Could you please show ROM exercises for knee which I’m unable to bend beyond 90 degrees. Thanks so much.

[@arthritisadventure]

5 Exercises to Improve Your Knee Flexion with a Physical Therapist kzbin.info/www/bejne/oojdfnuImrqgrck

[@bubutplata5435]

Is the case the same if going up and down a spiral stair case ?

[@EndlessRain1980th]

I have outer knee torn meniscus…. What are the best exercises to heal? I don’t wanna go for aurgery 😢

[@pskeck04]

Dr Alyssa my problem is going up stairs. I can go down pretty good. Thank you for any suggestions.

[@arthritisadventure]

Stay on the lookout for future videos. I have that on the list to develop for the channel! Thanks for the feedback.

[@pskeck04]

Looking for to seeing it, thank you so much!

[@sha8342]

My overall balance had gradually become bad. And doing something that used to be simple for me. I no longer could do standing. Putting on and removing pants. Going down stairs had become a problem as well. Honestly it surprised me that going down seemed more difficult than going up stairs. And forget about doing either while carrying something, like a laundry basket or groceries. Tho this is embarrassing too admit. I didn’t understand all these new difficulties were due the severe strength loss in my lower body. Particularly the balance issues. Until things progressed to a point that I finally told my doctor about my bad balance. Immediately the doctor said it’s due to weakness in your legs etc.! Omg I felt so stupid. Nevertheless the same weakness issues have affected my upper body, arms hands etc. Despite having multiple chronic health issues and a lot I’m dealing with daily. I can honestly say that it’s scary once you begun loosing your ability to function independently. These exercises I’m going too start doing. Ty for the detailed instructions. Any therapy exercises to regain grip strength and arms strength you can show? For people who experience crippling pain in the fingers thumbs etc.

[@powerWithinUs4055]

Lots of things work a little. It’s up to us to figure them out and implement. Give yourself more light at the stairs. The rope lights are readily available now 16-20' feet, stretch at the baseboard of the stairs. Don’t trip on a cord. Work with position, when you have it right, use a drill hole to get a safety through to another space with a plug. Even if you have adequate light, rope light will orient not just you, but visitors and pets. Dollar store pool noodles. Colors are great for visual cueing, use in staircase, bathroom, bedroom. I use them to block where robovac shouldn’t go. The lower body strength can be helped by using a stationary bike. Not all alike. As we know, if it isn’t fun, it’ll become a clothes tree. Recumbent bikes are a pretty penny, but worth it. Mine has lasted 15 years. It was crucial to my mobility improvement. Strong does that. We have to modify our home surroundings. Not just keep from falling…how to recover if it happens. Simple things help. For the painful hands and joints…welcome massage oil techniques. Use castor oil, cover with a tea towel, overnight or for an hour as you watch tv. Acupressure information is on the web. We have to meet aging where we can, it’s entirely too bossy.

[@user-qo9jx7tn7l]

Thank you very much again..Alyssa...now I can go up hill and down hill easyly...not only on stairs...but on real track...🎉😊

[@arthritisadventure]

Great job!

[@briansupermag3918]

i'll give this a try. But I go down the stairs BACKWARDS it helps a lot for when i have to do stairs

[@arthritisadventure]

Glad you liked the video!

[@ritasharp5676]

I had a knee replacement. I hoped I would be able to come down normally after it, but am restricted to 85 degree bend. Frustrating

[@ThuLe-eh1xe]

The leg that is on the back to support the weight of body will experience pain if the knee is weak , painful. If you teach us to incorporate deep breathing when doing exercises, it will help us feel stronger, less pain. For instance, when we sit down, breathe in. When we stand up, breathe out. Breath is the best healer. Will howe, the physical therapist in UK teaches us about breathing when doing eccentric and excentric movemnt. I spell wrong. Sorry. Thank you.

[@arthritisadventure]

I have a breathing video looking to release in the coming weeks.

[@patcellphonestutts6959]

I do squats regularly each morning 15, so should my leg knee only be catching hurting…..I’m 79

[@hondahoney8501]

Was wondering...what is your brand of shoes you have on? We all know shoes make a diffrence too. What brand would you recommend? Thanks for the videos!

[@arthritisadventure]

Hi! The shoes I'm wearing are from this company, kurufootwear.sjv.io/qnBZ35. Everyone has different shoe preferences but people have had luck with this brand.

[@shobhakrishnamurthy9825]

Excellent video for artritic patients including me where I find to climb stairs. Very helpful.

[@arthritisadventure]

Glad you think so!

[@clawrence9585]

Could you please put down below the name of your trainers you wear ? Many Thanks !!

[@arthritisadventure]

They are from this website. Glad you like the videos! kurufootwear.sjv.io/qnBZ35

[@thomasharrison72]

Going to try these, my knee creaks

[@arthritisadventure]

Glad you liked the video!

[@lataporecha6869]

hello dr. how can I make my ankle strong? which exercise is for ankle?

[@arthritisadventure]

My membership, Adventurers for Life is a full body comprehensive program with varying levels. You can find out more here. www.keeptheadventurealive.com/start

[@lorrainedecosta5079]

Alyssa did you by any chance publish a book with all your tips on arthritis??? Love your videos!!! 😍

[@arthritisadventure]

I do have a book, but the best tips and videos are in my membership Adventurers for Life. You can learn more here. www.keeptheadventurealive.com/start

[@sherebanoufakhri]

I have suffered a bad patellar dislocation two years ago. I still struggle with stairs. I fear the patella will move again as I go down

[@Lisaperry1001]

Thanks so much I am feeling quiet emotional 🥲 because no one has ever told me this before 💕❤️🌸💜🙏

[@arthritisadventure]

Ah, you are so welcome! Have a great 2024!

[@breuer1967]

Bij mij doet mijn pijnsteken in mijn knieeen als ik de trap oploop naar beneden gaat iets makkelijker

[@zdenkarahne3398]

Good, but it is a priblem doing this sitting down exercises because of the painfull knees 😢

[@gennyc6900]

Can you help me, I was jumping rope and feeling great.Then my right heel started to hurt, rested, the pain went away. Then it came back and hobbled me. It hurts most after sitting for a while. Is it a nerve pull? I went to the VA and was told to walk backwards down the stairs! The pain is where the heel and achlies meet, no where else. There is no spur, it feels like a tight rubber band when I stretch. Any help would be greatly appreciated

[@juliapartenheimer2095]

It sounds like plantar fasciitis …. I had that some years ago , very painful indeed . It eventually goes away by itself …

[@nancyjuszczak6216]

What about going backwards? That is what I do for many years

[@debralittle1341]

My knees don't move like they used to. Curbs and stairs scare me. Afraid of falling.

[@mweb1]

My question is, how do some people get into this dilemma in the first place?

[@donnieo9119]

For now I can only go down the stairs backwards ( it has become almost impossible to go down forward )

[@raystack6250]

20 body wt Squats a day helps too

[@ahughes9882]

Is this possible when you have swollen and flared knees?

[@arthritisadventure]

it may be helpful to focus on gentler movements first, here is an example workout: kzbin.info/www/bejne/Y4KZaZiPbtBohtU

[@teremanzur]

I go down the stairs in that manner. I'st a way to avoid pain

[@sdlm2002]

Interesting. Does this help reduce pain going up the stairs? That is so much worse for me. My hips don't seem like they want to working independent of each other. It is quite difficult and painful to lift my foot to place it on the stair.

[@arthritisadventure]

2 Exercises to REDUCE Knee Pain UP the Stairs kzbin.info/www/bejne/aF6TaGCaZ9xniNE

[@jlmw6311]

My knees are so swollen with oa I can't bend my knees going down.

[@WilmaNewarkNJ]

I have issues going up the steps. I can walk downstairs better than up.

[@arthritisadventure]

I’ll be making a video for going up as well

[@ednacromwell2104]

​@@arthritisadventure😊

[@ednacromwell2104]

​@@arthritisadventure9

[@primekingvlogs]

😇👍

[@simplyjnj]

👍👍👍

[@arthritisadventure]

Thanks for the comment.

[@deniesekline-thatcher8380]

👍🌸

[@naziashahid223]

I am over weight so i can do this exercise

[@arthritisadventure]

It’s all about how it feels

[@marjoriesell8079]

I cannot rise from sitting without using my hands to push me up. I could not simply use my legs.

[@arthritisadventure]

It takes people different amounts of time to gain the strength. There are also other videos on the channel. You can check this one out which is more focused on getting up from a lower surface. kzbin.info/www/bejne/oXW9fXuwab57qas

[@therrykeasberry425]

I walk backwards going down stairs, the same way you would walk down a ladder, it’s for me the safest way!! And hold on to the banners!!

[@sheilalyda231]

I do the same thing! It is so much easier to walk down steps backwards! But I'm going to do these exercises to see how much it will help.