Fix Knee and Hip Pain Going Upstairs

If you get knee and hip pain going upstairs, this video will help you. You'll learn what walking upstairs should look and feel like, how to improve your strength to walk upstairs, and how to do exercises that will improve your knee and hip strength in the long run.
CHAPTERS
00:00 Introduction
00:26 The right way to walk upstairs
02:10 Exercises to build stronger legs for walking upstairs
07:02 Programming
08:05 Closing Thoughts
HELPFUL LINKS
🎥Going Downstairs: • How to Walk Downstairs...
🎥Watch this video on Knee Pain and Squats: • Safe to Squat Knees Ov...
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👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips
👉 Healthy Hips for People with Hip Impingement! uprighthealth.com/fai
👉Crush Chronic Muscle Tension with a FREE Self Massage Program: bit.ly/rollrelease
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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
If you or someone you know has trouble walking upstairs because of pain and/or weakness, make sure to watch this video. You'll learn some simple ways to build leg strength so you can walk upstairs without pain. You'll learn what proper walking upstairs looks like. You'll also learn one simple exercise to improve knee strength and flexibility so you can walk upstairs without knee or hip pain.
#HipPain #KneePain #UprightHealth

[@Uprighthealth]

What stairs will you be practicing on? Drop me a comment! 👇 🎥Video for Going Downstairs: kzbin.info/www/bejne/kKHMopSBh8eip9E 👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips 👉Crush Chronic Muscle Tension with a FREE Self Massage Program: bit.ly/rollrelease

[@regprofant8609]

I have persistent pain in my anterior tibialis area so I ca😮only go a slight way bending my knee

[@mapinoita279]

The stairs in my house twist to the right on the way up (common for a Japanese house). I’ve been going up and down these stairs so many times a day for 28 years. I’m wondering if these many years of repetitive twisting as I push upwards has affected my knees. If so, what can I do besides move?😅 (The past month I’ve been marching up them military style-stopping twice on both feet on the way up to pivot 90 degrees before proceeding. (Tell my husband to stop laughing!)

[@ajeysingh1158]

Oloo

[@ajeysingh1158]

Ooo

[@tanime]

Love this - As my parents age, there is this ingrained attitude that stairs need to be removed from their environment once they get to a certain age. Time to change that narrative with more tips like this to help people keep moving for as long as possible!

[@yvonne3903]

After nearly 20 years having problems getting up and down stairs, and my mother suggesting a stairlift which would have been the end of me. It took three years to get strong enough to climb all 13 steps. I started with 2 at a time for 3 months, and then went to 3 at a time etc. It was worth it. But never push yourself if you are as bad as I was. Slow and easy wins the race.

[@yvonne3903]

Now I'm working on getting down the stairs. On good days I can run up all 13, but I need to have my hand on the rail incase a knee goes.

[@macquillinmoses5850]

Great workouts. I’m really benefitted. I’m 58 yrs old and I am glad you have these exercises for mobility. Thank you 🙏🏽

[@ghadghudi7737]

I love your videos, they are a big help. Plz do a video for those with knee pain on both legs coming downstairs it’s like bone to bone friction. Plz and god bless you for the good job of helping people with pain

[@misbahailia3345]

Love your channel. May The God bless you, for giving us practical fitness tips.

[@AlanForde-CheyneMS]

I crawl up the stairs at night like a cheetah...I dont want to be a cheetah anymore

[@Uprighthealth]

No one wants to be a cheetah. Try the exercises. Hope it helps!

[@deborahvasquez1457]

Hi I had a stroke some years ago and now I have retired 3 years ago since I stop working my left foot pains a lot I had the stroke on my left side I am having problems walking so what exercise I can do thanks in advance

[@OFLHLGZ28]

I do the same thing

[@SunilSharma-re1hq]

if you could transfer your cheetah 🐆 like skills to me , i at 64 would be thrilled 😊 i have been a cheetah 🐆 till my 60th year on the planet 😊 i am looking forward to being one for three more decades 😊

[@nt4623]

I’ve done that

[@58etown1]

My high-rise is getting a new elevator car in September which means there will be one elevator available for 200+ residence, visitors & delivery people for a month. I've been practising walking up the stairwell to my place on the 15th floor for 4 months now. I found actual stair climbing painful for about the first 2 months! It is more intense than using a Stairmaster, Elliptical or treadmill on a 12% incline. Just take it slow & do single steps. Take a break between floors. Now my legs are more defined & my breathing less laboured. And I hate doing barbell squats! I'm 64 years-old. Excellent video!

[@jacrowe3477]

Great video as usual Matt, thanks

[@mkwiatkowski9769]

You are a wonderful human! Thank you so much for all the tips. I will start these daily.

[@theblastedfrench]

love this channel, thank you

[@shakuntalak6751]

Wonderful, very much helpful exercises which I needed terribly , found at right time, thanks much. God bless you. Subscribed👍

[@aikomorioka5024]

Thank you again for addressing yet another aspect of my challenges with such detailed clear instructions of what, why and how! Outstanding!

[@Uprighthealth]

You're welcome!

[@rodneydangerfield7153]

Thank you, Upright Health, for this very valuable video!...As a MS patient, always looking for effective exercises to improve my stair climbing ability...Don't want to move in order to avoid taking stairs!

[@clearfamily7488]

You give the best advice. Thank You

[@AnnaISmith]

Thank you so much. I can't wait to try this!

[@jenniferburrows6782]

I have two, half knee, replacements, but will try to improve knee strength, and stair up/down exercise, plus chinese squats. Not all at once but bearing them in mind, daily. An amazing channel, thankyou so much in your caring way you develop these series. Thankyou

[@michellemedrano-garcia9927]

I have a mess and this is help me navigate going up and down the stairs. Thank you so much. Glad I found you.

[@aylaamiri96]

This exercise is very helpful, thank you for sharing. 🙏🙏👌👌💐

[@manou1960]

Thank you Matt!

[@suewright1299]

A brilliant video, many thanks indeed

[@bevboersen5778]

Thank you! I really needed this helpful video.

[@Uprighthealth]

Glad it was helpful!

[@ms.smartcreative4957]

Sounds good. I’m gonna give it a try. Thank you.

[@rukhsanatariq9523]

I was really in need of such guidance.

[@claremcbride416]

Thanks. This is something I feel I can have a go at.

[@azizkarim]

Great video 🙏🙏🙏

[@ahmedmahmoudaboomar1227]

I like your videos alot. Thanks for your videos

[@apcpdclaptranco]

Nice ,Very Helpful

[@joesielskisr4911]

Thank you for your video

[@sushibox]

thank you that was great . the stairs workout is doing wonders for my eyes too , a refreshing light of consciousness like a truth force of nature ❤️

[@Uprighthealth]

Wonderful!

[@justcruisin81]

I prayed for the Lord to send helpful videos to show how to heal my body, and you upload this shortly after. 🙏🏽 Thank you and God bless.

[@wengfattloon1796]

Mr Matt, thank you for the informative teachings as they are definitely very helpful for seniors. I am 70 and having difficulty raising my heels while standing. What exercise should I do in order to improve this motion? Thank You

[@alexis5350]

I've started doing the knee exercises and I can't believe how much weaker my right leg is than the left and I think this is really going to help with the stairs. You have the best exercises that I can actually do! Thanks again.

[@Uprighthealth]

Wonderful! Welcome to the journey!!!! And thanks for the support!

[@colinmiddleton9444]

My legs have different strength levels too.

[@barbburns2122]

Thank you !

[@tengizbirbachadze6138]

Thanks mr.Matt.

[@alexis5350]

Thanks! My knees really hurt going upstairs so I am going to start doing these now! I appreciate your videos so much.

[@Uprighthealth]

Thank you SO much!

[@RawingEndeavours]

Thanks for all these helpful videos. Only a small donation but very appreciative.

[@Uprighthealth]

I'm really grateful for your support! 😀

[@barbaragillett9904]

Thank you 🙏 🇬🇧

[@kimyoung3484]

Thank you Sir ❤️

[@jadenterrell2604]

Thank you so much for these exercises. You’re doing a great service to so many of us.

[@Uprighthealth]

Thanks so much! Always happy to help!

[@kalpanashekar3971]

Thank you sir...🙏🙏

[@waynepower4580]

Thanks! I used to be naturally good at going up and down stairs but I was gradually going out of my way to avoid them and I now see that I need to systematically train for them as in your videos.

[@Uprighthealth]

Your support is much appreciated!

[@nandadeshpande3523]

Thankyou so much

[@litsaludgate8759]

Thanks

[@joanedward4872]

Thank you 😊

[@janetgonzalez3931]

Loved this video 📸 thank you I have really bad knees it's bone on bone I'm getting a knee replacement hopefully In 3 weeks Ive been really nervous though from Massachusetts

[@darlenericotta7550]

I have stairs that are higher than normal about 12 high,. More difficult with my knee revision. more challenging. Thanks for the video.

[@shailyy3202]

Thnx for sharing your valuable knowledge with us ❤... Stay Blessed Stay Happy Always 🥰🤗😘🧚‍♀️🦄🌈🧿

[@amandatubbs8176]

Thanks 🙏

[@davidedwards2401]

Thank you

[@haivannguyen8972]

Thank.

[@celestiaam7997]

Very kind of you to share your precious knowledge and experience.Thank you so much. I would like to ask you if I can do these exercises although I have my miniscus removed and my knee has developed arthritis.I would appreciate it if you answered me.

[@beab.3800]

Thanks, you've helped me a lot! Please look straight at the camera all the time - eye contact is so important!!

[@shonotikhanolkar868]

Your video i came across at a perfect time. Of recently i realised knee pain while climbing stairs n i think this is a simplest remedy .well explained.Thankyou so much . Sir, you are talking of your 20 n 30s but you look only 22 yrs old ...so any plans to make video on Age reversal. Waiting for it!

[@karenstarr9257]

Thanks!

[@Uprighthealth]

Big thanks to you! Thanks for supporting my channel!

[@maryadamson7375]

So grateful. THX

[@SoraiaLMotta]

thanks

[@gaganpreetk_ahuja]

Thanks a million for this super helpful video. I have severe pain in my knees all of a sudden and have actually been dragging myself up and down the house stairs daily. Earlier I used to be running up and down like a horse and used to climb 2 steps together easily. I am going to try the exercise you showed and hope with all my heart to redevelop the strength. I was really worried about getting an x ray done or be told to avoid using the stairs since my bedroom is upstairs. Does Calcium deficiency have anything to do with sudden knee or hip pain like this? Thanks im advance.

[@Herbochap]

¡Gracias!

[@Uprighthealth]

Big thanks to you!

[@Curious859]

Hi. Thank you. I’ve had knee issues for a long time. My leg muscles are pretty strong, and my body is flexible due to my yoga practice, but regardless of my muscle strength and flexibility, my knees hurt when I climb the stairs.

[@joyceparkes2678]

🙏🏽 Matt

[@HeartForChrist777]

How about for going down? Thanks!

[@Uprighthealth]

Stay tuned! That'll be coming soon 🙂

[@QAsession]

@@Uprighthealth lots of us anticipate that video!!

[@MyTopdogs]

I am eager for a video on this one ☝️

[@gitasherry9880]

@@QAsession.....

[@vettriley675]

I watched that video first, he has both. I sometimes use all fours.

[@eddted2876]

Any health tips for better health and LESS pain is just fine to accept!!

[@melindajohnson9726]

Sweet! Thanks! I’m still fairly young but have fibromyalgia and really weak knees. We don’t have stairs at home, but I’m going to try to at least work on my knees using other things. Stairs make me winded. I’m sure I can find other exercises to work on those upper leg muscles too. Thanks!

[@amreshkumar6440]

Nice post bro......

[@zabnol]

Merci!

[@Uprighthealth]

Merci de soutenir ma chaîne !

[@letitsnow8518]

Can u do a video on how to keep knee stable while going upstairs?

[@GGCanLove409]

I concur with this video based on my own experience. I have been working out consistently on legs for the last 2 months. Today while at the gym, I noticed while ascending the stairs without the handrail that I didn't have the pain I usually have.. I was excited lol. I have been strongly focusing on quads, hamstrings, glutes and calves. It works!

[@medicalfieldiscrookedandev4447]

So if I can go up on the heel but not on the ball of my foot, then what muscles are weakest. That way I know what to target.

[@hugbell]

I've been struggling with the trucks at work lately because my knee has decided to be a jerk and do this pop and lock thing. I may have to try these exercises and see if they help. the Kalmar Ottawa's are such a weird step because they're so much higher and farther apart than house/building stairs.

[@vettriley675]

I have been practicing more, It’s getting better. I would like to send but, I don’t know how end a patron to someone I no longer watch.

[@laziCh3f3543]

I'm on a weight loss journey and trying improve my health and reduce knee pain. This advice is helping me tremondously. Next step, Asian Squat!

[@Uprighthealth]

Thanks for your support, Carmen Hymes!

[@sararamos3903]

I’m 63 have pain going up prob cuz of my little over weight. Have to try this to see if there’s hope. I definitely hold on to rail. I have to, to relieve some pain.

[@shirleychang2071]

Your exercises are good if one has no Arthritis in the knees! I Have problems climbing stairs cuz my left knee doesn’t bend more than 45 degrees & It’s bone on bone!

[@Uprighthealth]

ATM: www.uprighthealth.com/blog/chronic-joint-pain-atm-theory Also: kzbin.info/www/bejne/j6vRn5iig52EbbM

[@soughraanjumahmed4344]

I had tibia surgery on my left leg 6 month back .I am not able to climb the stairs please share some exercise will the above-mentioned exercise will help.

[@cha2117]

I seem to struggle with a really weak right side getting out of the chair and getting in and of cars and up and down from cleaning floors or weeding is difficult but it does seem to slowly be improving.

[@secateenumrah]

Hai. Tqvm for this video. Very useful. Just wish the subtitle box doesn't obstruct your ...while you are demonstrating the respective parts. (Sorry for the comments).

[@rhondamacdougallgale5036]

I read that with SI joint problems, people will experience knee issues on the same side as the wonky SI. I have experienced this myself. Will these exercises, or the Asian Squat aggravate my SI joint?

[@andrewbazeley7274]

I have strong glutes, quads and calf muscles as l weight train but have pain behind my knee joint when climbing the stairs or when getting into my car, l have full movement of the knee and no pain, it’s only when l put pressure on the ball of the foot and bending my knee , thank you

[@smilingdog54]

Can you do a video on balance?

[@mrrishiraj88]

Great

[@RajaRaj-tn5ir]

Could you please give some tips for people recovering from total knee replacement?

[@arundhatimalviya3533]

Also Pl tell how people with osteoarthritis can do this or are there some exercises which will be gentler on the joints

[@ronaldvazquez4373]

Matt, in the front split what can you do if you can not put your foot on a higher step for that stretch. Any recommendations? Thank you!

[@sandrahummel9224]

Bedankt

[@Uprighthealth]

Bedankt voor uw steun!

[@Ladynipchick2]

Well I came into knee and hip pain from already being strong in glutes and quads due to gym work and also Ballet. So I'm still trying to work out what I did to cause the (ongoing) pain! Any ideas?

[@semekiizuio]

I was just thinking exercising on the stairs because my apartment building will have 3-4 floors depending on which one we will get in a few months. It seems the lesson here is to take it slow controlled and eventually it would be a repeated muscle that itll be natural. What was it? RRP 😂 I need to revisit the knee strengthening muscle video too

[@DthDyj]

This would help if my knees didn't grind badly with every step.

[@kimberlyolson4705]

I have had 3 surgeries on my right knee for meniscal tears. After the third surgery things never seemed to heal correctly. I can't stand or sit for any amount of time and stairs...... well going up is beyond painful but going down...well let's just say it's one step at a time. I can not go downstairs like a normal person. I have to step down with my right leg (bad knee) and then go down on the same step with my left leg (good knee). I now have minimal balance. The more I try to exercise it the more my right knee swells up, even with minimal exercising. I'm at a loss as to what I can do to help correct this issue. The only thing I am sure of is that another surgery is NOT going to help. Does anyone else here have a similar issue? Any advice would be appreciated. TIA

[@mariaaugustasilva4967]

Thank you so much! What if you have tendinites on both knees? For a long time... and as a result very weak muscles

[@Uprighthealth]

Remember that ATROPHY ACHES. "tendonitis" is a mislabeling of weak, stiff, uncoordinated muscles for the majority of the population.

[@nyalimuir4103]

Matt thanks; excellent content! Felt tad disappointed recently by how challenging navigating stairs was. Years of CFS and fibro. Have been working on improving my posture which immediately brings other muscles into play. The development feels positive. Fab how something so simple impacts my confidence and esteem. Your video has given me some inspiring ideas to practice. Thanks and keep 'em coming 😃

[@Uprighthealth]

Keep on training and moving! As you learn to move right, you'll start to feel right! 💪

[@nyalimuir4103]

@@Uprighthealth thanks! Like: as you learn to move right, you'll feel right ✅

[@tatteredtammy]

Thank you! Started doing right away. Made a big difference. Tried to send a donation with my cash app and it was rejected Im not very tech savvy. Lol. Do you have a buy me a coffee?

[@luis_arf5065]

Should I always keep my pelvis level? I notice that while running walking or on stairs it always tilts a lot.

[@rosalinepinto3524]

I have difficulty in climbing n coming down after my total knee replacement operation. Can i do these exercise after the operation

[@chrispnw2547]

Can you do a follow-up video of walking down stairs safely? On some stairs with a long tread the process feels awkward.

[@Uprighthealth]

It's already scheduled 😀

[@vichuviswanathan3480]

@@Uprighthealth oh is it thanks.

[@soledadkonapelsky4840]

What about if you do not have stairs, how do you practice these exercises? Thank you

[@mariloulapid1330]

Hello. I am from the Philippines. May I ask what if in climbing the stairs my knee produced a sound? Is it good or bad? Thank you doctor.

[@seemaghafeer5766]

Hi , I'm 60 years old I have knee pain ,and recently I have some pinching pain on my right side of hip , so that's why I always need some kind of hand rest , plz can you tell me why it's happening and what's the salutation for this thanks

[@lakshmiu1841]

Can you do these exercises when you have Osgood schlater ?

[@TheManySHO]

cool