Why stairs are hard + 2 exercises to REDUCE knee pain down the stairs
Leg raises: Lie on your back with your knees bent and your feet flat on the floor. Raise one leg up until it is straight in the air. Hold for a few seconds and then slowly lower it back down. Repeat with the other leg.
Squats: Stand with your feet shoulder-width apart and lower your body down as if you were sitting in a chair. Keep your back straight and your knees behind your toes. Hold for a few seconds and then slowly stand back up.
Lunges: Step forward with one leg and lower your body down until both knees are bent at a 90-degree angle. Make sure your front knee is directly above your ankle and your back knee is hovering just above the floor. Hold for a few seconds and then slowly push back up to the starting position. Repeat with the other leg.
Flexibility exercises: These exercises help to improve the range of motion in the knee joint, which can make it easier to go downstairs without pain. Some examples of flexibility exercises include:
Hamstring stretch: Sit on the floor with one leg extended in front of you and the other leg bent behind you. Keep your back straight and reach towards your toes on the extended leg. Hold for 30 seconds and then repeat on the other side.
Quadriceps stretch: Stand facing a wall with your hands on the wall at shoulder height. Step one leg back and bend your front knee until it is at a 90-degree angle. Make sure your front knee is directly above your ankle and your back knee is hovering just above the floor. Hold for 30 seconds and then repeat on the other side.
Proprioception exercises: These exercises help to improve your awareness of the position of your knee joint and the muscles around it. This can help to prevent falls and injuries. Some examples of proprioception exercises include:
Single-leg stance: Stand on one leg and try to balance for 30 seconds. Repeat on the other side.
Closed-eye heel-to-toe walk: Walk heel-to-toe in a straight line while keeping your eyes closed. Repeat in the other direction.
Wobble board: Stand on a wobble board and try to balance for 30 seconds. Repeat on the other side.
If you are experiencing knee pain, it is important to talk to your doctor before starting any new exercise program. They can help you to determine the best exercises for your individual needs and can also provide guidance on how to perform them safe.