Every day millions of people struggle to walk up or down steps because of knee stiffness or pain. But this issue did not just appear out of nowhere, did it? Often this trouble gradually builds to the point pain or difficulty.

So how did we get here?

There are some common themes (and solutions that will now be discussed).

1. Inactivity leads to our muscles not being as strong. Then as our muscles lose some of their strength and power, once easy tasks such as walking up/down steps becomes more difficult.
2. As the body ages, we lose some muscle girth, strength, and power…unless we do something about this (this will come up again)
3. An individual has some small lower body issue or injury that results in altering how one goes up/down the steps but then once healed the altered pattern remains
4. Some surgery on the hip, knee, or ankle leads to struggles

No matter the reason, a problem now exists…namely trouble getting up/down steps. So, how can this trouble be remedied?

1. Look to remain or get active, especially as you age. There is no cure for Father-Time, BUT by being active with exercise, a person can slow down loss of muscle girth, strength, and power – help from a trainer or physical therapist could be helpful here
2. Work to get any lost motion of the hip, knee, or ankle restored- this may involve some help from a physical therapist
3. Consider doing some lower body strengthening. Very often when people report knee pain with stair climbing it is because they are putting increased pressure on their knees by not utilizing their muscle system as best as possible. Typically, this is over-working the thigh muscles while not using the butt muscles enough. Weird I know, but if you get some knee pain walking stairs try doing a 10 butt squeezes for 10 seconds as hard as you can and then after 1 minute of rest try walking the steps again. If the pain is less, then for sure strengthening the butt muscles will be helpful.
4. Seek help from a qualified physical therapist who can troubleshoot the problem with you and who can help you to once again climb steps without difficulty or pain

Now that you have some ideas and tips to try, let’s get to it. No need to struggle any longer than necessary with stairs. If you or someone you know is struggling with stairs and looking for answers, consider starting HERE. Or by filling out this quick FORM, more personalized answers can be obtained fast.