If you’re one of the millions of people in the UK dealing with arthritic knees, you know that even the simplest tasks can become a real challenge. One such task that often induces a collective groan is climbing stairs. But fear not! In this blog post, we’ll share some practical tips to help you conquer those steps with confidence and ease. So, let’s get started!
1. Strengthen Your Leg Muscles:
Regular exercise can work wonders for arthritic knees. Strengthening the muscles around your knees can help provide more support and stability while climbing stairs.
However, it’s not that easy!
People will often contact me as they have managed to make their knee pain much worse in trying to exercise. It is very easily done, the key is to use a targeted 2 staged program like my Arthritic Knee Program.
Stage 1 focuses on settling down your knee, after just 2 weeks most people are finding they have much less pain and are walking and climbing stairs with greater ease. Once your knee is happier and less painful we begin Stage 2, where we look to build strength without aggravating your knee. I lead you through the exercises at your own pace and teach you everything you need to build a strong and dependable knee.
I would love to use the example of a recent patient of mine Pam (89.5 yrs young) used to dread the stairs. Pam would haul herself up relying heavily on her arms. After just 2 weeks (following stage 1) stairs were easier and less painful. After 3 months of doing the program, she was delighted that she could climb the stairs putting 1 foot on each step without dragging herself up. Pam had not done that for over 5 years. Pam is typical of the results people see with this program. I would love to work with YOU to achieve similar results and build a strong knee.
Low-impact exercises such as swimming, cycling, or gentle resistance training can improve muscle tone and reduce knee pain. The National Institute of Health and Care Excellence (NICE) guidelines encourage increasing your strength.
2. Put both feet on each step.
Most of you will have already worked this out for yourselves. It’s much easier when your knee is sore to put both feet on each step.
Try this sequence;
Going up; Lead with the good leg,
Coming down: leg with the bad leg.
Coming down with your bad leg first can be counterintuitive, but it leaves the good leg going the harder job of controlled lowering.
3. Use Handrails.
Handrails are your best friends when it comes to ascending or descending stairs. They provide stability and support, helping to alleviate the strain on your knees. Always make sure to grip the handrail firmly and use it for balance throughout your stair-climbing adventure.
4. Use your stick or crutch.
If you have a stick or a crutch don’t leave it at the bottom of the stairs, firstly you may need it at the top but secondly, it can help you on the way up and down. Most people have 1 handrail so use the stick or crutch in the other hand. You can push down through it while pulling with the other hand.
Try this sequence;
Going Up; Good leg, bad leg, stick/crutch repeat on each step.
Going down; Stick/crutch. bad leg, good leg, repeat on each step.
Even if you have 2 handrails I would often get people to just use one handrail and their stick/crutch as most people would find this easier. Give it a go and see how it feels.
5. Take It Slow and Steady:
When faced with a flight of stairs, it’s essential to approach them with a steady pace. Rushing can increase the stress on your joints and potentially lead to pain or discomfort. Take one step at a time, allowing your body to adjust and find its balance. Remember, it’s not a race!
Did you know? According to a survey conducted in the UK, approximately 8.75 million people are affected by osteoarthritis, making it the most common form of arthritis in the country. So, you’re definitely not alone in this journey!
6. Wear Proper Footwear:
Investing in the right footwear is crucial for managing arthritic knees. Often when we are in the house we have bare feet or none supportive slippers. Opt for shoes that offer excellent cushioning, arch support, and a good grip. Avoid high heels or shoes with minimal support, as they can exacerbate knee pain and increase the risk of accidents. It’s also worth considering the use of orthotic inserts to provide additional support and reduce stress on your joints. This is covered in the Arthritic Knee Program and your need for innersoles is assessed.
7. Consider Assistive Devices:
If climbing stairs becomes increasingly difficult, there’s no shame in seeking some extra help. Assistive devices like stair lifts can make a significant difference in maintaining your mobility and independence.
Try and get stronger though first, the improvements people see with my Arthritic Knee program when it comes to stairs are amazing.
8. Manage Your Weight:
Maintaining a healthy weight is essential for managing knee arthritis. Excess weight puts additional stress on your joints, making stair climbing even more challenging. Adopting a balanced diet and incorporating regular exercise, can help you reduce your weight and relieve some of the burden on your knees. However, this is not easy when you have knees limiting your ability to exercise, I cover the best way to tackle building in exercise on the program and the versus arthritis website has some good tips to help with this.
9. Listen to Your Body:
It’s always hard to know when to push yourself. If your knee is sore and inflamed then pushing yourself will more often than not make the situation worse. In this instance take the easiest option, offload your knees, Once your knee becomes less painful and you have built up your strength then you can begin to challenge yourself a little more on the stairs.
Conclusion:
Living with arthritic knees can present its fair share of challenges, but conquering stairs doesn’t have to be one of them. By following these top tips, and embarking on a strengthening and management program like My Arthritic Knee program and you’ll be able to tackle those stairs with more confidence and less discomfort. Remember, you’re not alone, this is a very common problem but one that you can do something about. I hope you find this blog helpful.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
