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

Have pain walking downstairs? Knee and hip hurt when you walk down stairs and steps? Watch this video to learn how to walk downstairs properly and how to build leg strength to do it safely.
CHAPTERS
00:00 Introduction
00:24 The right way to walk downstairs
01:58 Exercises to strengthen thighs and hip muscles
05: 17 Programming
06:53 Closing Thoughts
HELPFUL LINKS
🎥How to Walk Upstairs without Pain: • Fix Knee and Hip Pain ...
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcuttermusic.com
ABOUT THIS VIDEO
Walking downstairs requires strong leg muscles and hip muscles. The leg muscles handle lowering you down. The hip muscles, particularly the gluteals, handle the pelvis position. Too weak in any of these muscles, and you’ll find yourself compensating.
Feel the quads mostly on the support leg. Calves will also be working.
Avoid tilting and dropping the whole pelvis/shoulder/torso to reach the step. Think Think of a mostly level pelvis with the legs doing most of the work. If you have weak legs and hips, you’ll end up cheating. So let’s talk about how to build the leg strength to walk downstairs properly.
Build your strength without getting hurt. You’ve got weak thighs and hips. Should you avoid walking up stairs? NO!
#HipPain #KneePain #HurtsWalkingDownstairs #UprightHealth

[@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

[@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)!

[@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!!

[@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!

[@SingYourselfWell]

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

[@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.

[@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!!

[@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.

[@pesto23]

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

[@shantinatarajan114]

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

[@Linda23750]

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

[@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.

[@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. 🤣🇨🇦

[@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 !

[@ShushLorraine]

Much needed. Thank you.

[@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😅)

[@rajeshtrivedi5163]

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

[@annelanders2462]

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

[@missmisschelle]

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

[@asitkumarbanerjee3868]

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

[@maryjoseph5485]

Very useful information. Thank you for sharing.

[@manjurangra56469]

Thank you for this video ❤

[@boostmobile9249]

Awesome thanks SO MUCH FOR YOUR KNOWLEDGE 👍👍👍

[@swarnalatavig7448]

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

[@lisafroment856]

You make it all seem possible. Thank you

[@judylake8464]

Thanks again for another great tip!

[@helenedgington3135]

Just what I needed thank you 💚🙂

[@ujwaladeshpandedeshpande8855]

Thank you, sure to work on it!

[@neelampanjwani88]

Thanks a lot for useful information

[@deepika419]

Thank you so much and so motivated after seeing your video

[@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...

[@rameshlondheveryresultorie7823]

Verymuch useful backpacking is little difficult.USEFUL information.

[@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!

[@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.

[@41GEG]

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

[@joshidrivevinodjoshi1717]

Thank you. I follow your videos.

[@sunflower6153]

Thank you! 😊❤️

[@kintsugii4321]

Thankyou. Let me try.

[@vinnettepope8255]

Awesome 👌 👏 👍 information 👌 👏 👍 😀

[@sandralemmerman4748]

thank you so much

[@SolPat14]

Thank you 🎉🎉🎉

[@68ramprasad]

Good tips

[@cg7926]

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

[@alexs7671]

Excellent

[@f.3964]

Thank you kind lad

[@reginasoul3929]

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

[@saraht4973]

We 😍 thank you 🙏

[@armthealiens]

Ascending backwards is a great exercise. Thx.

[@alinaser8232]

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

[@41GEG]

Thanks!

[@Uprighthealth]

Thanks so much, Gloria!

[@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!

[@madhuthakur9698]

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

[@brendar-b310]

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

[@sherrelsingh2441]

very good thank u

[@Uprighthealth]

Welcome 😊

[@MagathasDarkCorner]

Thanks

[@Uprighthealth]

Thank you SO much!

[@protaiskamanzi4881]

Yes

[@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

[@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 😁

[@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?

[@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 ! 👍🇬🇧

[@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.

[@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 .

[@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.

[@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 .

[@williamwells1862]

Let's do it.

[@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!

[@RR-LMSL18]

I am afraid that the books will slip and I will fall.

[@celesteredding1550]

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

[@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!

[@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.

[@googleisfascist9278]

I remember searching for this years ago

[@williamwells1862]

My therapist has a step up and down. Helps.

[@jasodan72]

Kneesovertoes is legit.

[@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 😃

[@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.

[@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.

[@abigailfoster2467]

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

[@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.

[@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.

[@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

[@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.

[@juanitawilms9842]

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

[@conybio28]

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

[@Pantherlynn]

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

[@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?

[@Javster]

Love his voice🤣

[@iyaayas]

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.

[@angelawalker1098]

Which way do our feet point whilst doing these exercises?

[@bonniemacevoy]

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

[@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.

[@worldshakersfacetofacewith898]

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

[@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.

[@denisefuentes7905]

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

[@777hathor]

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

[@billomaticles]

try walking downstairs like a ladder, go down backwards with hand on handrail. Easier and muscle building too.

[@sandralmoore1360]

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

[@geethamenon8107]

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

[@leilachristie1861]

What about ankle pain?

[@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.