Climbing stairs certainly doesn’t feel good for most of my patients! So is it wise to try and do them in an attempt to improve your knees or avoid them? Like always it is not a simple yes or no answer. In this blog, we will explore this topic and give you ways to climb stairs with greater ease.
Arthritis is a common condition that affects millions of people worldwide, and one of the most common types is osteoarthritis, which affects the knees. This condition can make it difficult to perform daily activities such as climbing stairs, which can be painful and uncomfortable. However, exercise is essential for maintaining overall health, and it’s important to find the right exercise that works for arthritic knees.
Pros of Climbing Stairs for Arthritic Knee
- Strengthens Leg Muscles: Climbing stairs is a weight-bearing exercise that strengthens the leg muscles, including the quadriceps, gluteals, and hamstrings. This can help support the knee joint and reduce the risk of injury.
- Improves Joint Flexibility: Climbing stairs can help improve joint flexibility, which is essential for people with arthritic knees. The motion of climbing stairs can help loosen up stiff joints, improve your range of motion, and reduce pain.
- Low-Impact Exercise: Climbing stairs is a low-impact exercise that does not put a lot of stress on the knee joint, making it an excellent option for people with arthritic knees.
- Convenient: Climbing stairs is a convenient exercise that can be incorporated into your daily routine. If you have stairs in your home or office, you can use them as a form of exercise throughout the day.
Cons of Climbing Stairs for Arthritic Knee
- Impact and load: While climbing stairs is a low-impact exercise, there is still some impact involved, particularly when coming down if your control is poor. There are also a lot of loads as you are on one leg and you are loading throughout the bending movement which is particularly difficult. This impact can cause knee pain or discomfort, particularly if you have severe arthritis.
- Uneven Surface: Staircases can be uneven, especially if they are outside, with each step being a slightly different height. This can make it more challenging to maintain proper form and increase the risk of injury.
- Risk of Falls: Climbing stairs can increase the risk of falls, particularly if you have poor balance or weakened leg muscles. This can be particularly dangerous for people with arthritic knees, as a fall can cause significant injury.
- Overuse/flare-up: Climbing stairs repeatedly can cause inflammation and worsen your situation if your knee is not functioning well.
So should or shouldn’t I climb the stairs?
Climbing stairs is a necessity in most people’s lives so it can’t always be avoided. However, when your knee is weak and your knee is particularly painful then it is worth trying to avoid it or do it in a modified way. Otherwise trying to do the stairs normally will in most cases make the situation worse. However, once you have settled down your knee and you have a good base level of strength, then this is the point when stairs can be beneficial in maintaining and improving strength.
What can I do to make climbing stairs easier?
Begin a program designed to strengthen your knee such as my Arthritic Knee Program. This is a 2 stage program where we settle down your painful knee first before really working to improve strength and function. I have specific exercises within the program that focuses on improving your ability to do stairs with greater ease. Most people find that everyday activities like stairs are easier and less painful after just 2 weeks on the program.
In the short term modify the sequence with which you go up and down the stairs. Try to lead with your good leg going up and lead with your bad leg coming down, there is also a way that you can use a stick or crutch to help. Watch my video on how to climb stairs here.
Once you have gained good strength then doing stairs will help you to maintain your knee function.
Case study – Pam’s amazing stair journey.
Pam at 89.5 yrs young was hauling herself up the stairs relying heavily on her arms and putting both feet on each step. She dreaded having to do the stairs, avoided it as much as possible, and had really lost her confidence. After just 2 weeks on the Arthritic Knee Program Pam was finding stairs and walking much easier as her pain had significantly reduced. After 3 months Pam climbed the stairs normally 1 foot on each step and not pulling with her arms for the first time in well over 5 years. Pam achieved these amazing results by completing my Arthritic Knee Program. At nearly 90 yrs old Pam is an inspiration to us all and shows with the right guidance, exercises, and support what you can achieve.
Conclusion
Climbing stairs can be an effective exercise for strengthening leg muscles, however, it is dreaded by most people with arthritic knees. Most with painful arthritic knees would be better off avoiding or modifying stairs to prevent further irritation to the knees and reduce the risk of falls. Whilst at the same time working through a program to strengthen and improve the function of their knee. My Arthritic Knee Program is perfect for this. Then hopefully just like Pam, you will be galloping up and down the stairs again in no time at all.
I would love to help you get the most out of your knees, I hope this has been helpful.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC