How to Instantly Fix Knee Pain Going Down Stairs

Dr. Rowe shows how to quickly relieve knee pain from going down stairs.
We're going to focus on three muscles that tend to become tight and weak during this movement, leading to instability and pain in (and around) the knee. These muscles include the glutes, quadriceps, and anterior tibialis muscles.
To make this easy, the video will be broken up into two separate parts, focusing on relieving tightness and building muscle strength. Go through both parts to get the best results, and use what gives you the most relief.
As a bonus, all of the exercises can be done at home and can give fast knee pain relief... even in as little 30 SECONDS!
Watch now and quickly get rid of knee pain going downstairs!
Chapters:
0:00 Intro
1:09 Quick Tightness Fix
4:45 Step Down Exercise (Pt. 1)
7:02 Step Down Exercise (Pt. 2)
8:24 Reverse Step Down
9:14 Tibialis Anterior Muscle Fix
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#kneepain #kneepainrelief #chiropractic

[@DrRowe]

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below!

[@DMagnifyScentlady]

I am here again , following your advice…Im advising people I know ( who want to listen) for infos ive been learning from your channel. .. some of them Had been relieved fr d pain

[@confoundedsassafras6410]

Do you have any tips for sore wrists for those of us who work at a computer all day?

[@suzanvg1644]

Great video!! You are a very kind , gifted and knowledgable doctor… love your videos.. BUT ONLY 🥰JESUS IS THE SAVIOR… 👍😁.

[@pooyajames]

Super valuable. Going to start today. I had an ACL surgery few years ago. Now, despite gym training, i feel the pain regularly on my knee.now I wanted to focus more on strengthening the right spots instead of just using machines. Lets see how it goes!

[@FaiaHalo]

You're always such a savior, Doc! Your content is extremely valuable

[@DrRowe]

Thank you, and I hope this helps too.

[@metalbotond]

Dr M Rowe, thank you. Your instructions are so helpful, you are definitely the best ever. God bless you.

[@Saadism]

You’re a physio god!! Spent hundreds of dollars on physio, but I always come back to your videos as my final treatment!

[@DrRowe]

Glad you found the channel, and I hope the exercises help you for a long time to come.

[@GuitarLessonsBobbyCrispy]

Thanks! This cured months of knee pain. Nothing else worked. But instead of using a spoon, I used and old rolling pin while wearing track pants. Pretty much does the same thing.

[@DMagnifyScentlady]

Nice and slowly is a key to learn the application to your own ease! Thats so true.

[@hamnafatima707]

Thank you sir

[@karahamil3657]

GREAT video ... thank you so very much.

[@DrRowe]

Thanks so much for watching!

[@williampapadopoulos8145]

I ended up sleeping on my left side just the wrong way on an under-inflated air mattress because of injury to my right leg, and ended up with pain on the outside of my left knee. My doctor saw some “pseudo-gout” crystals which he said contributed to the situation but then told me that the xray looked like a torn meniscus and might need to have surgery. INCONTHIEVABLE! BAH! How could such an injury happen from sleeping on my leg wrong? It’s not like I have been out playing basketball or football or anything like that!

[@sayedgillani9284]

Thanks for your all videos they are very helpful as I go to gym and some time get pain on my joints. I want to ask you if you can make one video for, side knee pain, Thanks

[@crisccan]

Thank you Dr Rowe very great video

[@DrRowe]

Thanks so much for watching!

[@ainati6121]

Thank you. Will try these exercises.

[@DrRowe]

Hope they help!

[@cmlee58]

I can’t thank you enough, Doc. Your spoon technique has been very, very helpful. Pain on my knees are gone! 👍 🙏

[@DrRowe]

Great to hear!

[@gregdxn5098]

I am dirt poor. In the event this changes & I find $$ (high likelihood now that surgeon put collarbone back together) this is the 1st channel I will support. You clearly earn it. thank-you. Greg(ory) Di- - -, Kennewick, 6-7-2022

[@DrRowe]

I’m just happy the exercises are helping you, and thanks for watching!

[@Alckemy]

The atg split squat and Peterson squat saved my life. I got hurt in cirque du soleil and never thought I’d be able to flip again. There’s hope!

[@laujimmy9282]

This is really helpful. I only have pain on one knee and after working with the strengthening, I feel much better now. I will see how things are in a long run. ❤

[@reginaclerici5101]

Thanks!

[@DrRowe]

THANK YOU for supporting the channel, I appreciate it! - Dr. Rowe -

[@stevekemp9523]

Good info thanks

[@DrRowe]

Thanks for watching!

[@manjurangra56469]

Thank you for explaining exercises Sir. New Delhi India👍

[@1sweetalaskan]

Thank you so much for this!

[@DrRowe]

Thanks for watching!

[@aytensuvak1172]

Thank you doc, it's been a great help😊

[@DrRowe]

Thanks for watching!

[@saidamohamed2015]

Thank you so much your help it's best exercise.

[@DrRowe]

Glad it was helpful!

[@sureshb3195]

Thank you Dr.. Exercise on step block.. which leg to be forward ..affected leg?.. request clarification please..thank you

[@deborahmaki1675]

Dear doctor thank you sooooo much for your videos - I watch and subscribe to you every day - I am 71 years old and you have diagnosed and greatly helped me - you really are a God send - thank you Jesus

[@D1.y]

Hey, do you have a video which puts all the routine decompressions into one video? From neck to back, ...?

[@anitasmith9073]

Is this useful for a feeling of instability as well as pain? Thank you.

[@aquaniii]

This is magic. It helped me a lot. Thanks doctor.

[@DrRowe]

Glad it helped!

[@GreatestXchange]

Learned: Tibialis anterior

[@richardwilcox1056]

Thanks il try that,are leg extensions in the gym recommended?thanks again

[@hipsnews2914]

Once again Dr. Rowe is truly miracle! This video is right on time, as I’m a fifty something and recently I been working overtime and my job and house has many stairs. After this video I immediately feel a different. People please share videos and continuing support Dr. Rowe! Thank you again Doc! 👍⭐️⭐️⭐️⭐️⭐️‼️

[@DrRowe]

Glad you’re getting relief, and thanks again for watching!

[@ulycarrillo2425]

Is it normal to have constant cracking knee caps and ankles? I seem to crack constantly and loud also.

[@vladimir7370]

I tried the trick with the spoon and the pain is gone... I will use your exercises and the spoon and I can do sports again... I can't describe how much I thank you.

[@DrRowe]

Glad you're getting relief, and thanks for watching!

[@nalikasaai5108]

@Spine Care: would you please tell me what is the other way I can do? When I tried to follow your step down exercise, while 5:14 I reached my left leg down to the book, my right knee which is bending shaken pain badly. Please guide me how should I do. (I have torn meniscus on left knee and Arthritis on both). Walking down the stairs painful.😢❤

[@kraggy5279]

I had a tkr in January 2022, I ended up with the femoral nerve neuropathy. I've been in pt and I'm still can't do steps but we Building the quadricep with weighted machines. Is there anything that could help me to steps again.

[@anneshields8188]

While I am working on strengthening muscles, how best to go down steps? Assuming I don't care how I look, would side stepping down be better? Leaning back?

[@morphosis7655]

Thanks this was great. One thing though the exercise at 7:15 was a bit much so I did it with the books( I used a yoga block) and it was perfect.

[@DrRowe]

Glad it’s helping, and definitely work and progress into it.

[@2179summerbreeze]

I feel so old watching these videos lol! My back my knee etc

[@DrRowe]

Hope the exercises help!

[@himadrinathnayak8235]

If the femoral nerve impigment cause quadriceps weaknesses. Will it work ? I am feeling knee discomfort while down stairs.

[@arundhatimalviya3533]

Please do a video for ankles and flat feet

[@arundhatimalviya3533]

How many times a day can the spoon massage be done?

[@hilarykratz7710]

is there a way to help back of the knee pain when stepping down?

[@AndreyBiletskyChannel]

thanks for your videos. Very useful

[@DrRowe]

Thanks so much for watching!

[@janethsalazar-ohst1982]

You were right! I did everything in the video and I can walk down the stairs with no pain after one session. I had to stay at high height for the books but will lessen them as I get stronger and more confident (was a little afraid of triggering the pain). I knew about quad tightness being a factor but I never thought about hamstrings! They were really gritty. Do you recommend all of this as a regular part of my training, I am a runner. Thank you again!!

[@Nate.mp4]

Can you tell us how your pain has progressed since?

[@SamiUllah-mz4dn]

good ❤❤❤🎉😊

[@DrRowe]

Thanks so much for watching!

[@almazabraha]

Thank you so much, doctor Rowe I felt much better after trying your method. How many times per week do we need to do these?

[@DrRowe]

These can be done daily, just use a recovery day as needed.

[@xAce8]

This channel need to change name to Next Level SpineCare Decompression and Chiropractic Center. Thanks doc, after couple of days i definitely see improvement.

[@DrRowe]

That's catchy! Glad you're getting relief too.

[@simphiwedlamini.]

This been bothering me lately perfect timing

[@DrRowe]

Hope the exercises help!

[@roseleenviktorviktor1539]

Thanks .. going to try it 🙏🙏

[@DrRowe]

Hope the exercises help you.

[@colincardinal7801]

Thankyou so much , i have ITB band syndrome in both legs , apparently clased as severe , all these exercises are going to help so much... thank you...

[@DrRowe]

Glad the exercises are helping you, and thanks for watching!

[@-danR]

He never even mentions iliotibial band at all. I'm baffled. Pain at the side of the knee is very commonly due to ITB syndrome. The only thing to fix it is hard-core deep massage rolling one of those knobby rubber rollers, or simply mashing it hard with the knuckles. at the side of the knee and a little above and below. The spoon down the side of the calf won't do anything for ITB syndrome

[@DrRowe]

@@-danR IT band issues? Check out: kzbin.info/www/bejne/p4m9YmRoh81klcU

[@angelaberkes4850]

Dear Doktor Rowe, I like very much your exercises. Pleas make a video about shoes, good shoes. Shoes for problems leegs, halux valgus, splay-foot, artritis ecc. Thank you so much Angela from Hungaty Europe.

[@DrRowe]

Thanks for the suggestion!

[@debcatz8445]

Suggestion, pain between shoulder blades i morning when getting up

[@DrRowe]

We have a whole playlist dedicated to shoulder blade pain. Check it out!

[@MrLostform]

like one leg squats without needing all the stabilizers, nice post

[@DrRowe]

Hope the exercises help you for a long time to come, and thanks for watching!

[@karinawitchell2915]

I have read that walking backwards give strength to knees. Obviously you would do this holding onto a rail of some sorts or a narrow hallway. What is your opinion on this as a strengthening exercise please?

[@DrRowe]

Going up stairs in reverse is a good way to strengthen the knees and legs. Also, it can help with balance.

[@lynnecastle2701]

That spoon exercise is like a miracle!

[@DrRowe]

One of my favorites!

[@teresaspensley5640]

Yes it certainly is 🙏🙏🙏

[@jeremiahomolewa5730]

Hello Doc! My upper back,close to my neck, hurts badly... Can you recommend any exercise please 🥺

[@DrRowe]

Check out: kzbin.info/www/bejne/l5bceX-ApZaqZqM

[@jeremiahomolewa5730]

@@DrRowe Thank you so much, Doc! I got a pop sound after trying out the exercise... I feel the pain in my upper spine. If I raise my head up to look towards the ceiling, it becomes more pronounced. Do you think it's a sprain?

[@XFBO]

I have a knee that will likely need replacing within the next 10 yrs, had an ACL repair about 35 yrs ago......this knee often times pops as I'm descending each step......Dr. do you think this will help with that????

[@DrRowe]

It might, let us know how it works for you.

[@holly52ful]

Instead of knee replacement get prp or stem cell shots!! You’ll be so happy. Knee replacement does not work 25% of time. Yes pain gone for most but limited movement will result!!

[@gregl2249]

So does this also strengthen knees for going up stairs? I’ve heard it’s best to go up 2 stairs at a time because stair treads are usually not deep enough --an architect told me it’s because of saving money on costs

[@DrRowe]

These will also help with the muscles used for going up stairs. I'll be making another video soon for pain going up stairs. 🙂

[@verawilkie6915]

I have a need pain around the back

[@im7mommy]

Do you have any suggestions or videos for someone with femoral and possibly tibial torsion? I found this due to knee pain that started. I think mine is due to tight quads, though. I know torsion can effect the glutes. I’m not sure what else. It’s a struggle especially as I age.

[@teresaspensley5640]

OMG I haven’t been able to do all the exercises (e.g.getting on the floor with the tennis ball) but after doing what i could these really helped and i could get off the bottom step onto my wii fit board,(not been able to get down the stairs properly for years and years).Dr said I’d need a knee replacement in 10-15 years, that was about 12 years ago.Now i find i don’t, it took a referral to the pain clinic when i could hardly walk to find out it’s the tendons, ligaments and muscles that was the problem.My knee has been so swollen for years,when i did the spoon one a lot of the area didn’t go red but I’m hoping it will in time. Subbed ages ago. God Bless You so very much,you are a star 🌟🇬🇧🙏🙋🏻‍♀️💙

[@DrRowe]

Glad it's helping you, and thanks for the sub!

[@teresaspensley5640]

@@DrRowe - UPDATE,I have just got down the whole step, with some difficulty but I did it. Way to go Doc 🙏👍🏻🙋🏻‍♀️🇬🇧🎖

[@DrRowe]

@@teresaspensley5640 great to hear, and keep at it!

[@teresaspensley5640]

@@DrRowe- I sure will and I am eternally grateful to you👏🌟🙋🏻‍♀️

[@SingYourselfWell]

Good tips. But why the spoon for the self massage? Why not do it over a soft pair of pants with your hands and fingers? Thanks Mike!

[@DrRowe]

You can try that, but muscle scraping is best done directly on the skin.

[@SingYourselfWell]

@@DrRowe oh, so that's an actual term. Was not familiar. Thank you, Mike, good to know!

[@louisexx8493]

My knee cracks constantly everyday when going downstairs and sometimes it hurts

[@olivemd]

I’ll try them for a week before I comment. The spoon massage was quite painful.

[@DrRowe]

Please update us soon.

[@trustalk115]

my mother have this problem, but my mother sufferobesity so its very difficult to practice this. is there any tips for people who have this kind of problem? sorry for my english

[@meherunvalla1192]

Thank you. It would be good if the writing doesn't cover your foot area - it was not possible to see the position of your foot with the book.

[@sudonoob5453]

Man how do you know where am i feeling pain.

[@DrRowe]

Hope the exercises help!

[@Pamalalala13]

Can we wear shoes while doing these exercises?

[@DrRowe]

Yes

[@GreatestXchange]

I think that I'll combine towel traction and gua sha on my knees.

[@foolishyish]

Oh yes I get to be first

[@DrRowe]

Thanks for watching!

[@KingOstrich]

I swear this guy knows me

[@DrRowe]

Hope the exercises help!

[@KingOstrich]

@@DrRowe thanks I'm spooning my knee as we speak. A lot of my work involves going up and down steps holding a hoover.

[@selmavoss4202]

How bad is it thatvik watching this at age 23 ;-;

[@t.dorazio2784]

so.... not arthritis?

[@DrRowe]

Check out: kzbin.info/www/bejne/hobSg42vft6CbKM

[@GreatestXchange]

0:34 Stopped, to study

[@marcster33]

How to fix duck feet!!!

[@DrRowe]

Thanks for the suggestion!

[@philiphong2912]

I swear you are a mind reader...

[@DrRowe]

Hope the exercises help!

[@lizmccue5820]

My knee is very painful on stairs. I walk down sideways. Will these exercises help if knee is "bone on bone"? (I hate that phrase)