"Fix" Knee Pain Going Upstairs | Feldenkrais Style

[@thomasokeefe3081]

I wish I had somebody like you for a therapist 4 yrs. ago when I had both hips replaced. I would not be going thru all these issues now. Since I found your videos I have made great improvements. Thank You and God Bless.

[@ohudalqahtani4989]

Thanks!

[@TaroIwamoto]

thank you for your support!

[@natalag3411]

Great! So MANY complain of knee pain when going up-or down-stairs!

[@marianl3447]

You so many great videos and you cover everything it seems. You also do it in such short amount of time. i love that so i get to learn how to do so many things better when only have a few min at at a time to learn something but in the course of a day i can watch again and learn another new thing. Everything i have seen so far is extremely helpful at improving my movement to be better on my body and performance but it does take being consistent and patient and putting in the time to change those old patterns. it is so worth it though and you cover things no one else does that are so relevant,. I told you before how much i love Feldenkrais work and will say it again as i hope more folks will read up on how he discovered better ways to move and more about what he accomplished in his life with that. And then i believe folks will even appreciate more what you are showing them here. You are such a good Feldenkrais work teacher . One of the best introductions to Feldenkrais himself to see what he was like and how he arrived at this approach (which is incredible to know) is in the chapter on Feldenkrais and that is the name of the chapter in the book "The Brain's Way of Healing " by Norman Doidge (its on Amazon)

[@TaroIwamoto]

From a Feldenkrais perspective, I look at distribution of movement in any activities and movements, in this case going up stairs. Generally knee is used the most during stairs for most people. That may not be an issue if you don't have any knee pain. But, if you do, then you will have to seek a different way to move and distribute movement through your bodies. If you want to reduce work/movement at knee, then you will need to distribute more work/movement to other parts, ideally larger and stronger parts, thus, to hips in this case. That is what I am demonstrating in this video. It takes some practice for this new movement strategy to feel somewhat more natural or at least less awkward, but from my experience, it's worth spending some time to learn this.

[@alisonbeach7563]

Thank you so much You have provided a clear account of how to move safely and accurately I particularly enjoyed your clear explanation Thank you Alison

[@hayleyhessen6642]

Very useful...thank you!

[@LILLYA1]

Wow God bless u.. what a blessing to come across your video... I just tried it n it works... so much better, what a relief... now I need to know how to go downstairs without pain on my knees. Thank you so much.

[@TaroIwamoto]

Here's how to walk downstairs without knee pain: kzbin.info/www/bejne/lXy7pqGvhdyme68

[@hieptrinh2308]

Awesome job! 🙏

[@garnetstewart3461]

Another less painful way to climb stairs enables you to climb with a straighter leg. This places the weight on your entire leg and reduces the strain on your less bent knee. Place only half your shoe on the step. When rising angle the toe up and the heel down thus straightening the leg and almost entirely eliminating the bend in your knee. Repeat.

[@mingzilla]

This is so great, thanks for the video. I have knee pain and have trouble descending. I was just thinking about how humans did not evolve going up and down stairs all day! Maybe a hill, but not the same movement.

[@TaroIwamoto]

You are welcome. Have you watched my video on how to go downstairs with knee pain?

[@mingzilla]

@@TaroIwamoto yes, I just watched it. Will try this today!

[@TaroIwamoto]

@@mingzilla let me know how it goes!

[@nancymcginnis3959]

Thank you very much.

[@roseeisenberg5529]

Hello Taro.I see that you put emphasis on the foot that climbs the step. Well. But we must also give the importance of the push that the back foot makes. The one that pushes the pelvis up and forward, to lower the pressure with the foot that goes up.

[@TaroIwamoto]

Thanks for mentioning about the importance of the back foot! Yes, the back foot can help transferring weight to the front leg, which makes pushing off from the front leg and advancing the foot to the next step more easily. My emphasis is on setting up weight-bearing and loading for more efficient push-off for next step and importance of using hip hinge + rotation mechanism to unload anterior shear stress to knee for people with knee pain. Thanks for your comment!

[@marciebren4126]

Thank you. This was very helpful and clear.

[@TaroIwamoto]

Glad it was helpful!

[@cestmoi1666]

Very good! But could you show how you walk up all the stairs? Thank you ♥

[@alisonnorcross951]

I be got to start. Thinking about these things

[@TaroIwamoto]

after some practice, this movement strategy will get much easier.

[@alisonnorcross951]

@@TaroIwamoto with the Lovkdown I became hopeless. Last year I was bouncy and flexible . Now I can't get on the floor

[@TaroIwamoto]

@@alisonnorcross951 What really helps is to connect with your body in the present moment and move from here.

[@frethmanhervas3170]

very revealing! thanks again

[@TaroIwamoto]

you are welcome!

[@rairuth1014]

Thanks dr good idea I wish pratice

[@TaroIwamoto]

This strategy can become quite natural and easy with practice. Good luck!

[@fatandy63]

Genius

[@mariakirby8213]

Can you make a video on how to descend stairs if you have pain on one knee? Love your videos they are very informative and have helped me with my neck stiffness. Thank you!

[@TaroIwamoto]

i actually have a video on how to descend stairs without knee pain on my playlist

[@siewhuah8181]

Was searching high & low but cannot find your video on descending stairs Taro😅 Could u kindly share with us the link please? TQ Taro👌👍

[@TaroIwamoto]

@@siewhuah8181 Here it is! kzbin.info/www/bejne/lXy7pqGvhdyme68

[@luzarsacdetoro903]

Top!

[@kanamasai5194]

Hi Taro, Thank you for your videos which I find very helpful. May I suggest, in this video you have broken down the movement in great detail in moving up a step. 1) Moving the work (majority) from the knee to the hip 2) Hingeing the hip 3) Tracking the feet outwards ( a little) I would have been interested to see how a few steps (left + right) are done consecutively in real time. The reason is, I find that my "next step" will require : 1) My hip to swivel a little to the opposite direction ( to assist the next step) 2) My feet for the next step would also need to track a little outwards in the other direction ( to my previous step) Would appreciate your reply on whether I have understood the "second step"; or have I misunderstood the whole concept.

[@TaroIwamoto]

Hi Kana. Several people have asked the same thing. I apologize that I apparently have not thought about that when I filmed the video, thinking it was not necessary as second step would be the repeat of the first step. Let's say you bring your right foot up on a step first. You'll transfer your weight on right hip. As you bright your left foot up onto next step, you begin to turn your pelvis and transfer weight onto left hip so you're loading left hip, which you can unload to push off. Does that make sense?

[@kanamasai5194]

@@TaroIwamoto Thank you for your quick reply. Normally when I see anything new ( body movements). I try to understand the concept and the objective the teacher is trying to provide. I then test it in many variations : 1) Going up/down stairs - slow 2) Going up/down stairs - fast 3) Going up/down stairs - in reverse 4) Going up/down stairs - as if I had an injured leg ( left, right) ....etc After a trial & error, I will find out the "spirit" of the teacher's message. Which I will then utilise. I find it's very important to test any technique before using. I am very happy with your exercise, because you have provided me with a perspective on movement ( up/down stairs) which I never considered. THANK YOU

[@everybodybeauty5499]

Often my knee clicks when I go up the stairs. I will have to try this. Thank you.

[@TheMathemagician6]

Thanks! This is nice!

[@TaroIwamoto]

Thank you! I am glad you like it!

[@toneysisk1585]

What really helps while learning how to turn hips relative to femur is to put a second hand rail on your stairs. I'm thinking of doing just this. This would be the easiest way of going down stairs: much less energy, I can keep my spine straight while I work on my form, no more fear of overly committing my sore knee until its ready, no more awkward stances/movements using just one handrail. I think this might be even easier than walking backwards downstairs or sideways while going through real proprioceptive techniques. And, if a second rail gets in the way of moving furniture, I can be easily removed. Please make sure the rail is attached to a stud.

[@TaroIwamoto]

That would be the easiest I agree. The more options you the better!

[@edwinyeong1867]

I had problem on staircase always walk slow..till I get your techniques.

[@onaimission]

Thank you! I need your advice about preventing heel spurs. I started having stiffness in the morning with my Achilles tendon and heel sensitivity. I heard it is due to my gait. Can you help me? Thank you! I tell so many people about your channel! You are a wonderful guide to Happy Micro-movements!

[@TaroIwamoto]

My pleasure! Thank you! It's quite possible the development of heel spurs is related to your gait pattern. Bone spurs or formation of extra bone often happen as the area receives repetitive stress (compression from the impact or traction via muscle-tendon from excessive use). So possibly you habitually land heavily on your heels, or you habitually use calf/Achilles excessively. Walking very slowly (3-5 times slower than your normal walking speed) and observing carefully and paying attention to your feet might reveal something:)

[@onaimission]

@@TaroIwamoto You are correct - I realize now that I do walk with a quick gait. I will focus on a slower movement as much as possible. Please consider this topic for a video for your fans. Also, please know - Your video on how to prevent pain for the lumbar spine, before getting out of bed, improved my quality of life! Believe me because it was so effective and I struggled before due to an injury at 53 years old. I have subscribed to your channel and share it with so many people as available. You are part of my physical therapy routine. I am, so thankful for your channel! You are precise and gentle! Thank you, Taro!!!

[@onaimission]

@Feldenkrais with Taro Iwamoto I have begun to observe, and I am trying to retrain my walking. Do you have a video for walking properly?! Thank you again!

[@TaroIwamoto]

@@onaimission this might be a nice one for you: kzbin.info/www/bejne/jmKZmJaIo7mNnZY

[@lammanhtung5692]

Could you make a video on how to protect knees when running stairs?

[@janicecrose376]

I'm a senior of 74. I do alot of squats to strengthen my legs. Watching this video i noticed my squats are sooo comfortable when my knee goes beyond my foot. Why have so many pts Stressed my knee should never go pass my foot? My right knee has been hurting lately. I feel i should take the stress off my knee and put my knee beyond my foot and let my hip do the work like you do. Can that be done for squats too?

[@TaroIwamoto]

about knees should never go past toes, functionally knees go past toes for many activities and functions. This idea unfortunately has been applied to many irrelevant activities. It is normal and in some cases ideal for knees to go past toes in certain activities. sure you can let hips do more work to reduce stress to your knees

[@toneysisk1585]

Hi folks. Very interesting. When I bend at the hips, do I constantly bob the hips back and forth or do I keep body bent forward to the same degree all the way up the stairs? Thanks much!

[@TaroIwamoto]

It will depend on the steepness of stairs as well as how much you want to transfer effort to hips. This strategy also applies to walking up hills and in general, the steeper the hill, the more you bend at hips. Hope this helps.

[@toneysisk1585]

@@TaroIwamoto Super. Thanks much! Very helpful

[@TaroIwamoto]

@@toneysisk1585 My pleasure!

[@nadiagowayed]

How to climb down without hurting the knees? Thanks for your video

[@sonjaraela6156]

Please show how to go down the stairs as well. Also take more than one step so one can see how the other leg works. Also if one has knee and hip issues what to do. Thank you.

[@TaroIwamoto]

Here's the link to how to go down the stairs: kzbin.info/www/bejne/lXy7pqGvhdyme68 Unfortunately I am only showing on one leg in the video above as well. I will definitely show multiple stairs when I film in the future.

[@allisonpharr7230]

Sorry not following. Do you stand up straight between each step? Or just stay bent at the hip throughout a series of steps?

[@TaroIwamoto]

you don't need to stand up straight between each step. just leaning a bit more towards the front foot allows you to use your strongest part of your body, which is hip.

[@allisonpharr7230]

@@TaroIwamoto OK, makes sense. I'll try that. Thanks so much for your reply :)

[@psdaengr911]

You have small feet, without shoes. What to do if one's shod feet are so much longer than the step is deep that one's ankles extend off the stair?

[@TaroIwamoto]

regardless of that issue, how have you been doing stairs? you can still use the same strategy

[@robindann2988]

I have pain on going DOWN stairs

[@TaroIwamoto]

I have video on going downstairs too

[@robindann2988]

@@TaroIwamoto I found it, thank you! I am looking forward to trying this on New York City subway stairs

[@Vegline]

How about going down stairs same thing?

[@TaroIwamoto]

i have another video specifically for movement strategy for going downstairs. you should be able to find that across my channel. let me know if you have trouble finding it.

[@ImpulsoCreativo9322]

do these same principles apply for walking up hills?

[@TaroIwamoto]

Yes. The steeper the hill gets, the more apparent this principle becomes.

[@ImpulsoCreativo9322]

@@TaroIwamoto so u will look super fsr forward?? i get vertigo uppn climbing high steep hills due to compression in the neck as I dont know where to have the head posture and all posture when going up. So basically u will be looking down at the ground? Keeping eyes on the horizon or down?? i get tight suboccipitals going up

[@TaroIwamoto]

​@@ImpulsoCreativo9322 I certainly will want to look where I'm going, so probably not so much looking down, but looking forward unless I'm looking for something on the ground. As far as compression in the neck and tight suboccipitals, my guess is that it is a compensation for decreased thoracic extension. It is fairly common movement pattern. Thoracic extension in a context of looking up is crucial as decreased thoracic extension increases demands on other parts such as lower back and neck. In this particular case, a pattern of hip flexion, lumbar extension, thoracic extension and even distribution of movement can allow you to maintain length in your neck, so you won't shorten or "compress" it.

[@ImpulsoCreativo9322]

@@TaroIwamoto wonderful thoughtful answer. Just want to clarify. Can u be in a hip hinge which puts the head downward, for example going up a hill, very steep. Ur in a hip hinge and still extend with the thoracic spine and neck if you are in a hip hinge? I sure could use a visual on that one.

[@TaroIwamoto]

​@@ImpulsoCreativo9322 you are welcome. Yes, it is possible to lengthen the spine going up a hill. Basically you're moving your body into a similar movement pattern as cat/cow pose (cow pose: hip flex with global spinal extension pattern minus neck/head extension). So a helpful movement practice would be to practice moving into a cow pose with head differentiation ( lengthen back of neck to orient head and eyes // to the floor). A hip hinge simply means hip flexion. A movement of the spine can be differentiated from the movement of hip, which will be a helpful movement pattern to practice in this context.

[@sharonblum2363]

What if you have bad hips?

[@soniacheek6768]

How to I fix sleepy legs. When I walk for extended period of time my legs begin to feel sleepy

[@TaroIwamoto]

I am not able to give a medical diagnosis or advice, but there are usually multiple factors contributing to the symptom you are experiencing such as a type of footware you use, surface you walk on, your habitual gait patterns, etc. Do you experience that more when you walk uphills or downhills?

[@zerton723]

I have an illness called dermatomyositis that makes my joints hurt and muscles feel weak I don't know what to do I'm afraid of going up stairs and falling

[@TaroIwamoto]

Thank you for leaving the comment. To be honest with you I have not worked with any clients with your condition and I am not very familiar with it other than the fact that it is an inflammatory disease involving skin rash and muscle weakness. However, what I do know is that there is nobody that does not benefit from learning to move more efficiently benefits. With appropriate support and necessary assistance from another person, I hope you can adapt some of this stair strategies. You can perhaps place a small step (not as high as regular stair) by your kitchen sink and practice this movement strategy while holding onto the sink which may reduce fear of falling.

[@toneysisk1585]

This has been helpful! Thanks much. One question: It looks like when you bend hips and then straighten up the back leg, I think of the hips as going into a posterior tilt as the upper leg straightens. Also, some of the hamstrings fire to help the leg straighten. Does this sound like the correct action?

[@TaroIwamoto]

Thanks for your comment and questions! In general people experience knee pain with stairs during weightbearing and push off. So how you bear weight on front leg will determine how you will push off from the leg. The nervous system doesnt recognize individual muscles, it only recognizes patterns of movement. Muscle action follows movement patterns. To make it simple and easy, i focus on how i shift my weight into the hip joint of the front leg, and the rest will follow. Hopefully this makes sense and helps.

[@toneysisk1585]

@@TaroIwamoto Yes, that makes sense. Thanks!

[@TaroIwamoto]

@@toneysisk1585 You are welcome!

[@shanniemorell2827]

This is how I walk up the stairs already however with this way still activate my flutes. I have dead glute syndrome. Will this make it worse?

[@TaroIwamoto]

I am not familiar with dead glute syndrome. You mean your glute is inhibited? and "with this way still activates me flutes" do you mean this strategy activates your glutes? and asking if using this strategy make “dead glute syndrome” worse? I am sorry I am very confused what your question is. Can you clarify it for me?

[@tinathomas3288]

Thanks honey

[@renatagallon3337]

🌹🌹🌹🌹🌹🌹🌹🌹

[@FSEfes-ke1nh]

Where is the video for walking downstairs without hurting knees?

[@TaroIwamoto]

Thanks for your comment. I have been meaning to upload that video but still havent. Thanks for reminding me!

[@TaroIwamoto]

I will be uploading a video for walking downstairs without hurting knees this weekend!

[@TaroIwamoto]

Here you go! : kzbin.info/www/bejne/lXy7pqGvhdyme68

[@cinmac3]

Why dont you do up and down in the same video If one goes up......

[@TaroIwamoto]

Thats a very good and reasonal question. It doesnt work quite the same way going down (eccentric control) vs going up (concentric) in terms of muscle control. There is no loading and unloading of muscles during descending. Plus, leaning forward while going down can be a bit tricky and may throw your balance off. Sorry for being a bit technical here.

[@TaroIwamoto]

Thanks for watching! Please check out my "Practical Movement Tips and Strategies" Playlist here: kzbin.info/aero/PLYIB3CxhjXixaxUZx0UDrXFCteeznt2Vu

[@TaroIwamoto]

"How to climb stairs without hurting knees" : kzbin.info/www/bejne/lXy7pqGvhdyme68 Suggested book(s): - Awareness Through Movement: amzn.to/3jrRZ70 (*my amazon affiliate link)

[@dharmnathshukla2737]

Absurd waste of time

[@fredawade9115]

You repeated the same info numerous times and never really demonstrated going up more than one stair with one foot. 5 minutes waisted.

[@TaroIwamoto]

Thank you for your comment. I wanted to demonstrate one key concept on going up stairs to reduce stress and work to knee, that is to transfer work over to hip. Once you learn to do that, going up multiple stairs will be the repeat. I thought it would be easier for people to see on one foot. I apologize for not showing multiple stairs. Thus I appreciate your feedback. Thanks again.

[@cmcc3972]

If you can go up one step, you can go up two. It's about how you do it, not how many times

[@mehere3013]

try ladders 🪜