How to Walk Downstairs Properly | Knee and Hip Pain Going Downstairs

[@Uprighthealth]

What books are you going to use to do the step down exercise? 😀 Drop me a comment! 👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips

[@bethmassa333]

I just want to thank you for all these videos. They have all helped me tremendously (shoulders, knees, hips) and I am grateful to you!

[@donnaphaneuf3519]

@@bethmassa333 you

[@donnaphaneuf3519]

Yes huh

[@ahmedmahmoudaboomar1227]

What about upstairs

[@susanbacon4147]

I can testify to how inaction can lead to muscle atrophy, after a couple of months of mostly sitting around (through a bad winter) I found I was having a lot of pain in my left knee when coming up from a crouch. Never had any problems before and immediately feared the worse. I'm 74 and began looking for a home without stairs! I've been doing your exercises for about a month now and definitely seeing better movement and less pain. Thank you, I will not be needing a different home!

[@lynneforbes4420]

I was in excruciating pain not only walking but especially unable to come down the stairs yand I tried every single excercise on the net . Then I came across one of your videos which suggested massaging and gently pinching around the Achilles’ tendons ! It worked like magic! It freed my feet up completely- walking normally and pain free again! Thank you!!

[@shantinatarajan114]

I am 75 yrs old, your videos are e motivating me to do that walking

[@houseofstanley555]

Watching this while laid up with my bum knee. Fully plan to try the exercises in your videos when my knee goes back to normal.

[@toadhall5041]

I weigh 2x what I should, so it's hard to have leg strength to easily move that kind of body. A PT told me to never let my toes go in front of my knees. That rule is impossible unless I go down stairs backwards which is what I do. I'm excited to try these exercises.

[@Uprighthealth]

Oops! at 4:12, I meant to say: if you can do 15 reps on both sides comfortably for 2 sets, then you can use a taller step (or remove one of the books)!

[@dc9291]

I very much appreciate your videos. You taught me how to get up from the floor and now you are teaching me how to walk backward and forward on stairs to strengthen and stabilize my stair muscles. You are also helping me with my painful hip issues. Your exercises are useful and easy to do.

[@missbiggs9437]

I recently discovered your channel and am trying to catch up on your videos. A few years ago I was diagnosed with a couple of herniated discs leading to sciatica issues into the butt and down to the feet. Physiotherapy helped but haven’t fixed so I try to manage and make do. For me to get down some stairs it’s much easier going down backwards or something sideways … the forward motion is harder and even more painful. Coming back upstairs it’s like climbing a steep hill … slowly and one stair at a time, stopping to catch my breath along the way. 😅 I’ve never thought of trying to go up backwards … must give that a try but I’ll watch your next video first!! Thanks so much for sharing these with us. 🤣🇨🇦

[@annelanders2462]

I notice you are not lowering your heel to the step going up or down. Can you explain?

[@Mary-od4gi]

I am very appreciative of your videos. I have gotten so much relief and your delivery is clear and allows for progression. 76 and doing my best to stay upright!!

[@SingYourselfWell]

Very good, thank you. You feel like a good, compassionate human.

[@JL-fx2cd]

I have exercised consistently for 50 + years... my knee and hip were giving me a lot of pain... I came across a series called KNEES OVER TOES... at age 66 I added some modified exercises they use and it's been fantastic...

[@flaviadsouza3841]

Just heard you for the first time today on how to strengthen my legs to climb stairs - I think you are an amazing teacher - after three days I finally got down my second floor apt to walk my cocker spaniel - thanks so much !

[@pesto23]

I've been looking for this downstairs strengthening everywhere thank you so much for this video.

[@Joybug_51]

I just adore you, Dede! Peek a boo in the cabinet, new labels, and the discovery of your missing sock are examples of your sense of humor, which stands you in good stead as you tackle projects. I love the storage spaces throughout your home, but can see how they might tend to disguise clutter. Great job as always. Thanks for the motivation to tackle my laundry room. ( ON ANOTHER DAY LOL😅)

[@Likeapencil]

Until watching this video, I hadn't realized I was just plonking down at the end of each step instead of using muscle through the landing. And guess what, I've been hurling myself up stairs too, and flinging myself forward when walking. With every step I take, I land hard rather than with controlled use of muscles. I have some habits to correct, and then I'm gonna be so graceful, ya'll 😁

[@luis_arf5065]

The quality of your video is insane. Going down stairs has always been a problem for my hips and knee. These exercises are pure genius and will definitely be a game changer in my life. Thank you so much!

[@Uprighthealth]

Thank you and happy to help!

[@toneysisk1585]

Excellent. I found my three books to help. Couple questions: (1) It looks like you're walking downstairs using your fore foot first. I've been using my heel-first. Does it matter which way I land first? (2) Should I push my rear back putting a curve in my back and activating my hips more when I walk downstairs? I feel like I should, but not sure on the mechanics. Thanks much for your vids! I'll be watching more of then.

[@alinaser8232]

I thank you from the bottom of my heart. Sincerely, Your brother is from Yemen. Arabic. I benefited a lot from you.

[@olivemd]

Thank you. I am slowly making progress strengthening my legs after an injury. I can now slowly walk downstairs without pain. Sometimes! I will try the backward upstairs exercise and see what happens.

[@andreafair7616]

Thanks so much! the last few years I’ve just been saying, going downstairs is hard (hiking down too) cause “I’ve got bad knees” yet I’ve never even looked into how to make the stronger. I also watched your squat video and notice that sometimes what I call (in yoga) Yogi or Sumo squat is hard sometimes but not all the time, sometimes I feel discomfort behind my knees! Regardless, I’ll keep digging into how to improve my knee health and strength, likely with your help. Enjoy a cup of coffee on me!

[@Uprighthealth]

Thank you so much!

[@reginasoul3929]

May Heaven bless you for your helpful teachings. 🙏🌿👼🕊

[@rajeshtrivedi5163]

Please never step on books, find other alternatives, they impart knowledge which should always be respected 🙏🏼.

[@judysentell5956]

You are such a great teacher of fitness and health. Thank you for all you do to keep us strong and moving. Blessings to you and your family.

[@stevepaulsen6987]

Thanks! You have been so much help to me and my siblings. Hard to thank you enough!

[@ramseygoddey2254]

God bless you, Dr. AGBOYA on KZbin for curing my herpes virus completely. Dr. AGBOYA on KZbin also cures HIV, MENTAL ILLNESS, PCOS, fibroid, cancer, diabetes, cold sores, etc. 🌿 #dragboyaherbalhome

[@Uprighthealth]

Thank you VERY much, Steve! Your support is MUCH MUCH appreciated!

[@asitkumarbanerjee3868]

This video is just awesome!! It is loaded with the most useful informations specially for older individuals like me.

[@cathibeastevenson634]

I go down stairs backwards or sideways. Much less pain and this works different muscles, makes them get stronger. Arthritis in knee and left big toe and I use a roller that I fold to carry with me .

[@dr.samierasadoonalhassani2669]

Start watching at 2.24 minutes.recap use hand rail to support you in controlled easy way .second train on small steps ,heel first,,go upstairs backwards,go up and down.Thank you .

[@elainemartin3546]

Both your videos showing going up and downstairs are extremely helpful… especially as a senior. My only concern is that the stairs you use in your video are generously wide… And most stairs, at least in cities, are not so generous. You are also smaller than my 5’11” frame/feet. Might there not be additional techniques and strengthening exercises that you might demonstrate that can address this issue? Thanks.

[@delmalouisrubin404]

Hi, I am enjoying your videos. Specifically going up and down stairs. Could you address what I can do for sore knees and how to get rid of the soreness?

[@mabafitness7019]

4:00 The issue is that when practicing the exercise, there are problems with the positioning and alignment of the feet and body. Specifically, the right foot lacks full dorsiflexion in the ankle, while the left foot is not properly aligned with the toes facing forward and the body leaning forward. This improper positioning places excessive pressure on the knee and ankle joints. By examining the angle and location of the knee in relation to the toes, it suggests that there may be a limitation in the range of motion of the ankles.

[@swarnalatavig7448]

Very well explained . I need to take up the challenge. Thanx a lot for both videos. God bless u.

[@vickiegreer7698]

What do you do when your knees hurt so bad because you have arthritis, I hate this. I'm going to try this, thank 🙏 you for sharing this.

[@milou66]

I had no trouble with this up until just a few weeks ago. In fact, I'd gotten quite strong since I went back to dog walking. Then I got Covid and now I'm scared of falling down the stairs all the time. I'm so unsteady on my feet right now that I'm having trouble even walking in a straight line. I'm sure I might even look drunk when I'm walking down the sidewalk. I hate it!

[@armthealiens]

Ascending backwards is a great exercise. Thx.

[@madhuthakur9698]

Thank you very much sir for these helpful exercises for women thanks

[@zeez9053]

After a tick born short illness few years ago in Germany I found it strange that to walk down stairs while recovering .It was more difficult than up the stairs .Funny that this video addresses that 😁.wiered i would have thought it the other way round. Fully recovered and gained callisthenics strength back shortly after ! 👍🇬🇧

[@Wow-2375]

Your channel is exactly what I need and I’m forwarding it to my friends. Thanks

[@turkeybowlwinkle4440]

Unlike in the video, I'd highly recommend wearing cushioning shoes when walking down stairs, especially if you have arthritis. They'll take some of the stress off your joints, which can be significant going down stairs, and help stabilize your feet when landing.

[@evelynwoolston7]

Your stairs are broad with a shallow rise compared to the steep, narrow stairs in our 1901 terraced house. The whole length of my size 6 (UK) feet don't fit on the stairs but the idea of using a book is great to counter the steep rise. Good thing I still have an old hardback Oxford English dictionary

[@Neomalynn]

I have a question I was injured and was in bed for a few months I got better for a while now was supposed to start physical therapy but never did but when I walk the back of my ankles hurt is it to late to fix that my self this clip is really important I feel like I am learning how to stand and walk again

[@rameshlondheveryresultorie7823]

Verymuch useful backpacking is little difficult.USEFUL information.

[@bonniemeads6056]

Can you discuss or show where head & eyes are while on stairs. Since I had a bad fall I unfortunately always look down at feet.

[@GloriaG47]

I have trouble going up n down the stairs … Great video 👏🏼👏🏽👏🏾 Keep them coming Thank you 😊

[@HA-kw7vq]

Could you do a video if you have inflamed ankles how to go down - I have severe tendonitis it is crushing 😢 and painful and i feel embarrassed too. Happy to pay too 🙏🏾

[@albertinababo1571]

Can you please make a video on how to heal a lombago and to not have more lumbago’s, it’s really painful and I want to be more flexible on my back and hips, how can I do? By the way I love all your advices for healing our body, thank you 🙏 love from France 😃

[@abigailfoster2467]

I have very good muscles (ballet career, gym classes since then) but osteoarthritis causes pain in the knees, especially going downstairs.

[@PhpGtr]

All good! I can't want to focus on this. A question for you: On the top step, one knee clicks and hurts. It's on the front and top of the knee, kind of. It's usually OK after that first step down. I'm doing your knee exercises too now, but wondering about your thoughts on that.

[@deepika419]

Thank you so much and so motivated after seeing your video

[@CrazyCunuck]

Just discovered your channel and subscribed. Been looking into getting a bungalow house with no stairs. Thought it was old age but your videos have taught me use the muscles or lose the muscles. Do you have any exercises for building up ankle muscles. I have arthritis pain in my ankles and have noticed that it's starting to get worse.

[@777hathor]

I’m having trouble walking down stair, because of ankle pain, any ideas?

[@maryjoseph5485]

Very useful information. Thank you for sharing.

[@brendar-b310]

Your videos are so informative and I enjoy them! Can you reverse muscle atrophy?

[@worldshakersfacetofacewith898]

How can I do this when my knees hurt if I bend to take a step ?

[@Wisepati]

My stair treads are not deep enough for my rather long feet. I have to turn a bit so my toes don't hang over. Some older houses do not have those lovely deep treads.

[@williamwells1862]

Let's do it.

[@lisafroment856]

You make it all seem possible. Thank you

[@manjurangra56469]

Thank you for this video ❤

[@jasodan72]

Kneesovertoes is legit.

[@neelampanjwani88]

Thanks a lot for useful information

[@kintsugii4321]

Thankyou. Let me try.

[@vettriley675]

I was walking down today without pain today. I am stretching more. I haven’t been doing the exercise like I should. But I need and want to.

[@williamwells1862]

My therapist has a step up and down. Helps.

[@bonniemacevoy]

Exercises to counteract lateral-tracking patella? Often surgically repaired with lateral release; need medial strength to counteract.

[@boostmobile9249]

Awesome thanks SO MUCH FOR YOUR KNOWLEDGE 👍👍👍

[@geethamenon8107]

Iam hav ing knee osteoarthritis.I can't climb stairs.is it possible or good todo these exercises? Please give me a reply.

[@nicoteen9407]

I notice just how long the treads on your staircases are in your clip. I wonder if folk in Britain have this problem as most UK domestic staircases have treads with a going of about 220 - 250mm (approx. 8.5 - 10") and a rise of 200 - 220mm. UK average foot size is: Women, UK 6 (24.5cm); Men, UK 9 (29.5cm). So there isn't a lot of room for the foot. As a kid I had big feet and was, erm, generously proportioned. But I learned to hurtle down the stairs from childhood, toe to heel. Or at least ball of the foot first, and with the heel never touching the step before I was onto the next one. The upshot is that I have very springy heels, and can easily switch my style of walking to what my school history lessons referred to as a 'medieval' gait. I still hurtle down the stairs in my now UK-size 11 feet, never touching the treads with my heels, and I feel really secure. Perhaps some kind of restriction in staircase tread would be a good thing. Focuses the mind.

[@judylake8464]

Thanks again for another great tip!

[@patriciazabala5480]

I don't go to a lot of places with steps but when I do this so looks how I walk downstairs. Is there exercises that you can do for this if you don't actually have stairs to exercise on? If that makes any sense. Thank you

[@MagathasDarkCorner]

Thanks

[@Uprighthealth]

Thank you SO much!

[@antwango]

i have no idea how all of a sudden i have trouble going down stairs!??? im a fit guy i run i cycle.... but the thought of doing jumps or going downstairs now has me thinking im going to break something....... im trying to figure out which muscle ive neglected...... so im going to try this..... i can do knee circles i can do squats but only after my knees have been warmed up???? walking backwards up stairs and just going down one step i have not tried..... also the action of getting up off the seated position can cause a little discomfort.... im wondering if i over biked or cycled? used to be a beast running and sprinting and cycling but eversince i stopped cycling ive been trying to get back to where i could be....

[@vinnettepope8255]

Awesome 👌 👏 👍 information 👌 👏 👍 😀

[@celesteredding1550]

After I receive my hip replacement surgery, I know I'll get better at walking and stairs and exercise again

[@trailtrees733]

I'm having bad knee pain when walking down stairs and off curbs :( it happens on my right knee (when I lift my leg) Before I post to take my next step 🚶‍♀️I went to doctor no help just told me to do stretches it is excruciating every time I lift my leg going down the stairs..I don't know what's wrong thinking of going to ER..no swelling though 🤔

[@helenedgington3135]

Just what I needed thank you 💚🙂

[@cg7926]

I love your video and the simple minimal house u got good for u

[@missmisschelle]

Literally needed to watch this video. Thank you for sharing! :)

[@ujwaladeshpandedeshpande8855]

Thank you, sure to work on it!

[@conybio28]

Dear upload a video for hassle free climbing up the stairs. Tan Q.

[@SolPat14]

Thank you 🎉🎉🎉

[@sunflower6153]

Thank you! 😊❤️

[@sandralemmerman4748]

thank you so much

[@angelawalker1098]

Which way do our feet point whilst doing these exercises?

[@ShushLorraine]

Much needed. Thank you.

[@boostmobile9249]

Weakness feeling SHAKY & FRAILTY.. IS THIS A CAUSE or result from weakness & SHAKY weak muscles. Lacking confidence.

[@tammielawson7927]

Walking up the stairs backwards was so hard 😳!! Thank you for this video 🙏. Question… will tight calf muscles affect your ability to walk down stairs smoothly?

[@donnai2297]

Tammie Lawson, I believe you can go up the stairs backwards and your going to get stronger at it too🙏!!

[@tammielawson7927]

@@donnai2297 thank you 😊!! Each day it seems to get easier and easier. I’m going to keep at it to build strength 🙌.

[@sabinadonofrio8863]

Who says you have to go down facing forward? One goes up a ladder as well as down facing upwards. Equally on stairs holding on to handrail. Safe and builds strength.

[@protaiskamanzi4881]

Yes

[@juanitawilms9842]

That’s how I walked this time because of my fracture in my knee. I avoided stairs this days,because of my pain

[@johngoh767]

Hi Matt I have a foot drop on my right leg so walking up or down the stairs is frightening so I never leave my hand off the railings. I need to take the lift down. What is your advice?

[@TisOnlyAScratch]

I usually run down the stairs. It's easier than walking up for me. I can walk quickly up two flughts before I slow down due to being out of breath.

[@Dsuji245]

I hurt my ankle and walk down one step at a time, because my ankle is stiff. Can't bend. Any solution?

[@f.3964]

Thank you kind lad

[@denisefuentes7905]

What about the torn meniscus???? Will it keep tearing?

[@kathrynmanning1563]

Thanks

[@Uprighthealth]

Thank you! I appreciate your support!

[@Peony2014]

When I go downstairs I hear cracking sound in my knees. Is that normal when you are 49 years old? I’ve been hearing that sound for the last 5-6 years. For my it is not painful to go downstairs; instead my knees are kind of stiff. Would these exercises help?

[@azraelinarakoczy7862]

The problem is I have bone on bone knee arthritis in both knees. To walk down stairs straight the pain is excruciating in my knees and I feel like falling.

[@sandralmoore1360]

at 1 pnt i had to go down backwards though now i cant go up or down stairs well

[@moondrop3013]

I get foot and ankle pain when I walk down stairs