Improve THIS to Reduce Knee Stiffness Going Down Stairs + 3 exercises

Knee stiffness going down the stairs...your knee may not be solely to blame...
Instead, focusing on this joint can help you unlock stiffness and go down the stairs with ease. This particular joint is chronically tight in those with knee osteoarthritis and often ignored...
The one secret to fixing stiff knees when going down the stairs is...focusing on the ANKLES. Improving ankle mobility can help to make going down the stairs much easier and allow you to go down one after the other.
Step Stool link: amzn.to/3Tneqfn
In this video you'll learn three of the best exercises to help improve your ankle mobility from Dr. Alyssa Kuhn, PT and osteoarthritis specialist and Kristin, who is an Adventurer for Life and has a bone on bone knee.
When asking what was her biggest takeaway from working together and what helped her the most in her journey to finding relief from knee osteoarthritis, she said the ankles were a big eye-opener. She thought the stiffness she had on the stairs was totally attributed to the knee.
This video can be helpful for you to test your ankle mobility as well as find ways to improve it.
Follow us on social media:
Website: keeptheadventurealive.com
Facebook: / adventurealive
Private Facebook Group: / adventurealive
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Subscribe to our KZbin channel: / alyssaadventurealive
Podcast: osteoarthritis.buzzsprout.com
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.

[@GermaineRoss-sg9pf]

These are so awesome- really like having real people with real issues!

[@arthritisadventure]

Glad you like these videos

[@carmeliaoquinn2441]

Thankyou. I'm 53 & my left knee started giving out on my 3yrs ago. I was told its arthritis, but a knee replacement is not necessary yet. Some days are ok, but most days are brutal. Your vidoes are what get me through the day. I used to walk 2-3hrs a day, but now I'm happy if I can walk 45mins. You inspire me not to give up.❤❤❤❤❤❤❤

[@arthritisadventure]

You can do it!

[@kmnancy965]

Great video. Like having a "real" person demonstrate!

[@arthritisadventure]

Glad you liked it!

[@sharonjensen3016]

I really need to do these exercises because I can't avoid stairs or steps forever.

[@user-qo9jx7tn7l]

Yesssss... another level of exercise...yet,still very very simple...no fancy tools..and still works.... Hmmmm.... Thanks a lot ..Alyssa and Kristen....😊🎉

[@arthritisadventure]

You're welcome!

[@user-qo9jx7tn7l]

@@arthritisadventure the pleasure on me... Alyssa... just change a little bit of focus to my ankle... that's it... everything changed... Waouw....amazing...

[@CapeCodBelle]

Great video!!!

[@arthritisadventure]

Thank you!!

[@d.haskins3840]

Ty both

[@arthritisadventure]

Welcome!

[@panagiotischristo]

Great job.

[@arthritisadventure]

Thanks for the visit

[@janerogers5717]

Very helpful, thank you

[@arthritisadventure]

Glad to hear it!

[@ourlifeinnorthcarolina4231]

Thank you! ❤

[@arthritisadventure]

You're welcome 😊

[@kathrynbarker7967]

Beautiful, thank you Alyssa - you are fabulous ❤

[@arthritisadventure]

Thank you! Glad you liked the new video. Tune in for more to come in the coming weeks.

[@spiritreadings7779]

💜💜💜💜Thank you for helping, its very valuable 💜💜💜💜

[@arthritisadventure]

You are so welcome

[@pratibhamehta1281]

Very nice exercise for going down stairs case

[@arthritisadventure]

🙌🏼🙌🏼

[@petrinapyatt9003]

excellent teacher. explains things slow and clear.

[@arthritisadventure]

Glad it was helpful!

[@dee4435]

I needed this so much. Thank you.

[@arthritisadventure]

You are so welcome!

[@janetmahaffey4845]

Never disappointed!

[@arthritisadventure]

Glad you liked the video!

[@o.m.blackadder5814]

Oh wow. Perfect for me.

[@arthritisadventure]

Great!

[@rekhavekaria562]

Very good exercise

[@arthritisadventure]

yep! Glad you like it.

[@annaawik989]

Tkank you very much❤🙂

[@arthritisadventure]

You're welcome!

[@nancyorchard8867]

Thanks for this...this is my problem so I'm anxious to get started on these!

[@arthritisadventure]

You got this!

[@LogBase10R3-ip6qs]

All your videos are excellent concise and to the point, thank you from the uk.

[@arthritisadventure]

Glad you like them!

[@urmiladomnic2363]

Dear mam I need support how I will do the excercise. Ur written instructions obstruct the demonstration pl thankyou dear, you are awesome 🙏🇮🇳👍👌🌷♥️

[@MADAMPIMPX24]

I sincerely appreciate Kristin's examples! You inspired me to get my ankles moving!❤

[@arthritisadventure]

That’s great!

[@ceebeecee56]

Wow, just did these movements. Not only did it feel good, but I increased range of motion. Thank you.

[@arthritisadventure]

Great!!

[@sharonmitchel1377]

Very helpful! I do have stiff ankles and knees. This should really help!

[@arthritisadventure]

Glad it was helpful!

[@Wanda-fu5cm]

I love your videos and do try to add the exercises into my daily activities. Thank you.

[@arthritisadventure]

Glad you like them!

[@mariacurrie742]

Brilliant 👏 thank you so much for these exercises. I'm going to start them straight away 😊x

[@arthritisadventure]

Glad to hear!

[@mariacurrie742]

@@arthritisadventure can you tell me how long it will be before I noticed a difference!? X

[@nancyhagood3568]

Thank you so much! I had my big toe fused last year, I knew I had issues but did not realize it could be my ankle. I plan to do these exercises daily!

[@arthritisadventure]

You're so welcome!

[@LaShumbraBates]

The same exercises my physical therapist had me doing. And yes they did help. I need to get back to doing those exercises. I've been feeling some regression. 😒

[@arthritisadventure]

Glad you saw benefit from the exercises. Good luck in getting back into the movements.

[@zanathzanath7236]

PLEASE show the best exercise for bottom left foot numbness only happens in the morning ❤😢

[@tinasyoga]

Nice and interesting how the joint you think is the issue, is not the issue

[@arthritisadventure]

Glad you liked the video. Our joints work in funny ways.

[@antoniafurla9421]

What about the heel of the leg behind, does it need to be kept down too? Distance between the legs? Support with your hand(s) and posture?

[@majesea]

Can you provide a link for the step or what to look for please… love your channel so helpful and doable ❤

[@arthritisadventure]

Step stool link: amzn.to/3wHnvqC

[@cynthiasuzanne]

Question - when I try the ankle dorsiflexion exercise, it puts additional stress on my knee, as my knee is extending beyond the toe of my foot. I’m wondering whether there is an alternative, or a solution to eliminate the amount of pressure on my knee during the exercise?

[@lisac8735]

How many sets do we do n how often per day

[@karahamil3657]

My knees are bone on bone … can any exercise help???

[@rendaf9003]

Could you do an exercise video that addresses this issue? I'm 51 and struggling to walk up steps after being very active in my life. I would love a 30 minute video

[@arthritisadventure]

Inside of my arthritis workout membership, Adventurers for Life, I have follow along workouts that address standing, walking, stair climbing and getting up from the floor. Here is a 14 day free trial you can give it a go: keeptheadventurealive.com/adventurers-for-life-free-trial/

[@TPayne-fm8ie]

I'm going to try these when I throw the ball for my dog. I hope they help.

[@arthritisadventure]

Good luck! Say hi to your dog too!

[@ewan0284]

What about the other foot how much far from the wall and at what angle ? that's about the first exercise

[@alaskabarb8089]

I would have liked to see her actually go down stairs after these exercises and remark on any differences she experienced. *** Maybe a video for those who do have knee joint issues. For instance, I walk up stairs normally, but lead with the same leg whilst descending, because of intermittent sharp pain of the patellar ligament when it bends more than 90 degrees (necessary for regular locomotion down the stairs). I do a lot of range of motion exercises in the pool with no problem, but it’s weight bearing during bending that exacerbates the issue. I also have calcific tendinitis from long-term hypothyroidism.

[@arthritisadventure]

You can take a look at this video. kzbin.info/www/bejne/pKvCeoGjbdKhhM0

[@Notperfecttonya]

Please, will these exercises help if my subtalar joints are shot? Mine need to be fused but cannot because I have EDS.

[@poonamghai6260]

How to handle fibromyalgia in arms. Please advise.

[@maryfolks9368]

This is a great video and I did the exercises with it. Is this something we should do every day? Or did you say that already. Getting my daughter ready for school at the same time lol😊

[@arthritisadventure]

Everyday or every other day can be helpful

[@maryfolks9368]

@@arthritisadventure awesome, thank you so so much

[@majesea]

I have trouble going up a stair … do you have a video for that the step up feels like a struggle

[@Ggmaquilts]

Thank you so much! Using your exercises have helped my leg movements so much! 😊

[@arthritisadventure]

Wonderful!

[@christinepfister9193]

Do I do these for both legs?

[@seaslife60]

Yes!

[@shirleykennard3571]

I have this problem

[@marjoriegarner5369]

Typo. Should read. "What a blessing."

[@arthritisadventure]

Got it! Thank you. Glad you liked the video.

[@marjoriegarner5369]

Thank you. Whstca bkess I ng.

[@wendyrodriguez5375]

❤❤❤

[@dogmama4270]

❤

[@arthritisadventure]

Glad you liked it!

[@DarlenePeckham]

Alyssa, what is your personal routine for your legs? You are sculpted!

[@arthritisadventure]

Thank you, I do a lot of different variations for exercise.

[@shee_travels6314]

❤❤

[@arthritisadventure]

Yes!

[@manou1960]

👍❤

[@arthritisadventure]

Yes!

[@clc7378]

🎉 TY!

[@arthritisadventure]

You're welcome! Glad you liked the video.

[@jeanturner9084]

Can someone with Arthritis do this?

[@arthritisadventure]

Yes- this channel specializes in arthritis.

[@arundhatimalviya3533]

My heel rises a bit when I do this. While touching the wall Is that OK?

[@arthritisadventure]

For this exercise, try to keep the heel on the floor, as it raises, it becomes easier to touch the wall just from the heel lifting.

[@karolvoigt3636]

Alyssa ....I am bone on bone...tried the first exercise and it was snap, crackle, crunch...should I continue? It was a little scary. Thank you!!

[@arthritisadventure]

Joint noises are usually common and harmless. If accompanied consistently by significant pain- it may need more attention.

[@tejovatimyfav5371]

We have to practice both legs one after the other ,to touch the knee to the wall .she is doing one leg.?

[@beckybooher340]

A5 I can't walk good an I can't bend my knee thanks for video

[@arthritisadventure]

You're welcome for the video! More to come.

[@marabaraboo3687]

And then later, your ankles hurt too...

[@tracyhall7057]

My problem is going up the stairs.

[@arthritisadventure]

Here's a video on going up the stairs. kzbin.info/www/bejne/aF6TaGCaZ9xniNE

[@nostalgiaman6816]

Do you have a video on exercises for a FROZEN SHOULDER? And can you do a video on how to get in and out of a “walk in” shower? It’s not really a walk in - it’s a 6-7 inch step down? 🤦🏻‍♂️

[@arthritisadventure]

I will add the walk-in shower to list of ideas, thank you. I already have one for a bath tub if you want to check it out. kzbin.info/www/bejne/m4PNkJymnZWWack

[@nostalgiaman6816]

@@arthritisadventure what about the frozen shoulder?

[@jamesagall]

Apple Cider Vinegar helps !! No joke.

[@maryfolks9368]

I take ACV when I get heartburn which isn't very often since IF and kinda carnivore lol. Do you drink ACV every day? 😊

[@alexanderh9878]

Like a lotion?

[@celestiaam7997]

How does ACV help?

[@elephantintheroom5678]

Oh my god, your legs are beautiful! I bet you can run; up and down stairs.