Login

Build Your Workout

Login

Build Your Workout

How to go UP and DOWN stairs Pain Free

Friday, September 22, 2023

Learn to Walk Up and Down Stairs Pain-Free

Do you struggle with knee or hip pain when using the stairs? Coach Tyler explains that going up and down stairs often aggravates pain because of 3 common mistakes people make.

Mistake #1

Putting too much weight on the balls of your feet. Tyler says to prevent knee pain, "put your foot flat on the ground and try to put the weight on your heel."

Mistake #2

Letting your knees collapse inwards. Keep your "knee going the same direction as your toes" instead.

Mistake #3

Relying too much on your knees instead of your hips. Tyler recommends you "hinge through the hips" so you feel a stretch in your glutes and hamstrings.

To go upstairs pain-free

Follow these steps(pun intended) to activate the correct muscles and allow your body the chance to be pain free going up stairs.

"Put your foot flat, bring the weight distribution to your heel, make sure your shin is vertical, hinge at the hips and load the glute muscle." Then stand up slow, keeping your knee tracking over your toes.

To go down stairs pain-free

Going down stairs takes even more care. It's important to "keep the foot flat, and before we step down, we are going to put the weight on the back of the foot." Maintain a vertical shin, hinge at the hips, and lower your heel to the next step. Use handrails if needed.

Practice this good form every time you use stairs. "Treat every single curve and every single staircase as a way for you to practice going up and down the stairs pain free." Over time, your ankles, knees and hips will feel much better!

Get started with WeShape today!

Build my workout! 😃

Get started with WeShape today!

Build my workout! 😃

Get started with WeShape today!

Build my workout! 😃

DISCLAIMER: This site provides general information for you to discuss with your physician. This site does not provide any professional advice or services. The ideas, procedures, and suggestions contained here are not a substitute for consulting with your physician, and should only be used as part of planning your development of an overall health and fitness plan with your physician. All matters regarding your health require medical supervision. Our TERMS OF SERVICE limit our liability to you, and you are required to read and agree to them before using our site.

WeShape ® 2024

DISCLAIMER: This site provides general information for you to discuss with your physician. This site does not provide any professional advice or services. The ideas, procedures, and suggestions contained here are not a substitute for consulting with your physician, and should only be used as part of planning your development of an overall health and fitness plan with your physician. All matters regarding your health require medical supervision. Our TERMS OF SERVICE limit our liability to you, and you are required to read and agree to them before using our site.

WeShape ® 2024

DISCLAIMER: This site provides general information for you to discuss with your physician. This site does not provide any professional advice or services. The ideas, procedures, and suggestions contained here are not a substitute for consulting with your physician, and should only be used as part of planning your development of an overall health and fitness plan with your physician. All matters regarding your health require medical supervision. Our TERMS OF SERVICE limit our liability to you, and you are required to read and agree to them before using our site.

WeShape ® 2024