Climb Stairs the RIGHT WAY | How to Walk Up Stairs | Physical Therapy

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Do you find that your quads and calves start burning after a quick walk up the stairs in your house, you are probably not walking up stairs correctly! Dr. Lin shows how engaging your glutes and hamstrings is the most efficient way to climb stairs. Give it a shot and let us know what you think!
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Not all exercises, suggestions, and recommendations presented here are suitable for everyone and are in no way substitute for medical counseling.
These exercises can result in injury. Any user of this program assumes the risk of injury and holds harmless and releases Dr. Justin Lin and Rehab and Revive Physical Therapy, Inc. from any and all liability in connection with the program and advice herein.
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Опубликовано:

3 сен 2020

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Комментарии : 218

@JessicaMary0702 2 года назад

I’ve been walking on my tip toes my whole life. This explains my massive calves. 😂

@Yugvijay 2 года назад

Id love to have big calves

@milothemeraki 2 года назад

I have the same issue 🙈🙈

@changmark Год назад

Like Arnold I guess

@Flyerbat Год назад

@🌟Plxiity🌟 let me guess.... Autism?

@swapnendunayak1002 Год назад

I'm also

@ivbplays5146 Год назад

I felt exhausted after going up flights of stairs even though I'm only 23 and this is exactly the reason why! Thanks for your help

@RehabRevive Год назад

You're so welcome!

@marlinbundo2409 2 года назад

I would love to see a video on how skipping stairs affects the muscle groups involved. Assuming your posture is correct and your feet are flat, what affect does skipping every other stair have on the mechanics of stair-climbing? I recognize it may not be relevant for physical therapy patients since they mostly will not be skipping steps but still an interesting question

@Something-571 3 года назад

I just found this video after searching “best way to get used to going up stairs” and this blew my mind! I never realized there was a right way and a wrong way, thank you!

@upfulsoul826 2 года назад

There isn't. As long as you are pain free.

@English_Marathoner 2 года назад

I've been climbing up stairs for my health. Thank you for making a good video.

@TOMCARDIER 3 года назад

Going upstairs with all fours is the best. *M o n k e* version best version XD

@felixmarques 3 года назад

“use your whole foot” yeah well they should make bigger steps :/

@kaxar6954 3 года назад

Lol

@AlucardNoir 3 года назад

@@kaxar6954 Why Lol? He is right, isn't he? Or have you literally never encountered stairs that were way to narrow to do be able to put your whole foot on each individual stair.

@lenaaa06 3 года назад

@@AlucardNoir ... Its never that serious

@AlucardNoir 3 года назад

@@lenaaa06 except when you fall down the stairs because they're too narrow. It is that serious then, isn't it?

@lenaaa06 3 года назад

They were saying "lol" as an agreement to what they said. So no it isnt serious

@HowToBuildAGameInRoblox 3 месяца назад

OMG THANK U THIS HELPED my toes doesn’t hurt anymore im not tried!!! THANKS FOR UR HELP!!!

@ssr8555 Год назад

I have autism and a weird habit of walking on my toes due to minor sensory issues. This is very helpful to correct the habit when I’m trying to exercise, thank you.

@Angela-vz4yq 3 года назад

Awesome sauce!! Thank you! This message corrected my mechanics when climbing stairs!! Whoot whoot!

@PupInNC 2 месяца назад

This is the explanation I needed. Thank you

@mmesmayra3521 3 года назад

Thanks for the information

@nicoleyoshihara4011 Год назад

Helpful, thank you!

@tamashegyi2325 3 года назад

wow this is so interesting thanks for helping me in my info homework : )

@duncanwalshfitnessweightlo9329 2 года назад

Good to know. I have been running steps for nearly 30 years now, so I hope I was doing it right all that time! On the steps that I run, people practically always say they are stiff in their calves so it may be a common error.

@grol094 3 месяца назад

Thanks for that info

@tomslick2058 2 года назад

Yes basically walking flat-footed on stairs. I noticed reduced pain in my bad knees. Of course you don't want to walk like that level.

@gregl2249 2 года назад

Yeah I got some Hokas for walking and they threw my stride off and the outside of one of my knees felt jammed --I think Hokas are not for daily use , just for running--I think some people like me need a little pronation

@lid0xb6 6 месяцев назад

Thank-you!

@PapaCowboySr Год назад

Great advice

@Enko315 3 года назад

Thx for this video

@ronbackal 2 месяца назад

Thank you! That is something I was wondering about

@RehabRevive 2 месяца назад

Glad it was helpful!

@inrsachin7270 3 года назад

Really helpful😍

@kayaqueen6982 3 года назад

Thank you planing to walk stairs everyday to lose weight

@CarmenFlores-lr2zp 5 месяцев назад

Thank you I never knew that. I will start trying that.

@L.DOT.P. 2 года назад

Thank you Doc!

@RehabRevive 2 года назад

Welcome!

@supbuddy6757 2 года назад

Toturial on how to walk upstairs step 0 step 1 step 2 step 3 step 4 step 5 and so on

@RehabRevive 2 года назад

You win. Best comment I've seen so far!

@friendlyfire7509 12 дней назад

Im experimenting with toe steps and heel steps. Thank you for this

@midnight_doodle9398 2 года назад

Training to be a firefighter, that stair climb drill for the physical agility test is a monster. Thank you!

@RehabRevive Год назад

Thank you for your bravery and hope the training is going well!

@pallavisreetambraparni6995 3 месяца назад

Thanx for your bravery

@reinesexclusivecreations9977 2 года назад

Thank you so much! Awesome!

@RehabRevive 2 года назад

You're welcome!

@srinivasasenthil.a.9999 2 года назад

Thank you 😊 Sir

@chiocampo3124 Год назад

Ive been doing it wrong.. luckily i found your video this time i have to do it correctly so my knees and quads dont burn.. thank u so much.. you have really been helpful.. hope its not too late for me

@RehabRevive Год назад

Better late than never!! Please like subscribe and share this 411 to the people you love

@seanyurt334 Год назад

Thank you

@salemwolf4506 Год назад

Is it the same way going down stairs? Edit: just found your video on going down stairs! Thank you. I have to go up and down stairs at least 14 times a day for my new job and was wondering why my ankles were so sore! This will help a ton!

@amberlane1808 9 месяцев назад

So funny that there is actually a proper way to walk up the stairs. I searched for this because I just recently noticed that I’m more inclined to walking up stairs on my toes & every time I do, my knees pop 🤭 & when I use my full foot, they don’t. I guess I have to be more conscious about it. Thanks.

@ClericalError87 2 года назад

Oh for - I've been using my whole foot but trying to keep my back ramrod straight up and down, with as little tilting as possible. Thank you for breaking this down simply.

@iamfuckingyourwaifuandther2743 3 года назад

I walk up the stairs 3 at a time. Get my morning workouts and leg stretches in before I start my work.

@nabranestwistypuzzler7019 2 года назад

Same and also going down too

@syed_21188 9 месяцев назад

Thank you.

@michaelcbond 3 года назад

Hello Doc! Love your video! Was trying to do this form, *think airplane, be the airplane* but while running up. Quads are sore, That means I did it wrong, right? If so, was wondering if you can do a vid on how to run up the stairs for exercise, properly. Thanks for your content

@joshua5961 3 года назад

This helped so much nice video man

@amirrezajam4598 3 года назад

Thanks

@tbillyjoeroth Год назад

and how about the proper method for going up/down stairs... backwards? Yeah! Pretty much HAVE to use your toes heading up, and down as well. Thanks for any response, Doc.

@aftabpif8278 2 года назад

Thanks sir 🙏🌹

@akash1992able 3 года назад

You are amazing!! For how many minutes is it ok to excercise daily climb up and down stairs? Please guide

@Aiizek01 Год назад

Thanks 👍🏽🙏🏽

@nastyagamwspiti 3 года назад

But what if you want to workout your calves and quads as well? Can't you climb both ways switching from on to another? Is it harmful?

@thearc4841 3 года назад

You can try all you want, but you will never reach me.

@louiseandreacarreon5144 3 года назад

omg lol so glad i understood this

@christytse1086 3 года назад

Is taking two steps with each stride bad for your knees? I like doing that because it gives my butt a good workout

@oceansheart23 3 года назад

It does not affect my knees. But I would like to know too if it is harmful.

@kanaksingh1269 3 года назад

Well I do it too, and found my waist a little lean Idk I think its better than climbing th regular way. Also its so draining like I've run a yard

@Swidhelm 2 года назад

Wait . . . do some people only go one step at a time on stairs?

@nabranestwistypuzzler7019 2 года назад

No it isn’t and if it does, you have a massive skill issue. Actually you just have an issue and it’s not even skill. If you can’t do 3-4, then that’s more of a skill issue. If 2-3 year olds can take one step at a time, then you can take at least 2 steps at a time except actually more because as you get older, you also get stronger, so it’s not directly proportional to your height.

@alisiahigginbotham2839 3 года назад

Thank youu

@feguensdouze 2 года назад

Good 👍 info

@RehabRevive 2 года назад

Glad it was helpful!

@feliciadavid-rz5rt 7 месяцев назад

Thankyou fot that info

@Semelem Год назад

I’m very quad dominant and have a super hard time activating my glutes when I run up and down stairs while exercising. Wish I knew it was mainly just because my feet weren’t flat on the ground

@RehabRevive Год назад

Knowing is half the battle

@bautistanyc 3 года назад

49 years old remembering when I use to run 5 flights of stairs and not be winded now I just did 3 and I was out of breathe. How can I improve and better myself again?

@joshua5961 3 года назад

Early gang were you at

@adelaidee6053 2 года назад

I have walked stairs on tiptoe my entire life. I think this contributed to shortened achilles tendon and may be why i have such trouble bending at the ankle.

@RenanJeffrey Год назад

If you do right then it won't hurt you but will help build better calves

@zahidasgharcomcon 11 месяцев назад

Good. Please guide the use of railing while going up n down. Effect on heart rate etc

@mrkarterhuh9830 Год назад

This will help with my cpat lol I have been working on the stair master and 3 minutes of stairs with 75lbs sounded like a nightmare for my caves and quads.

@johnmasoud308 3 года назад

also by using our heel ( not toes ) during stair steps

@aryansingh-zc8wb Год назад

thanks i found finally how to climb stairs . my whole life i was pulling up through railings 😂 (just a joke)

@eliavmoyal8171 2 года назад

I lived 19 wrong, i live in floor 4 without elevetor, thanks!!!

@jamesallen6309 3 года назад

The problem for many people isn't muscular, it cardio insufficiency - running out of breath. i see some heavy panters going up stairs, especially older folk. Coming down can be dangerous because all of a sudden with the incline ratio reversed, some think they are twenty years younger with twinkle toes. Next thing they fall and twist an ankle if they are lucky. If they are unlucky they may kill themselves.

@RehabRevive 3 года назад

This is definitely a problem for many people! We are just focusing on the biomechanics and being efficient in this particular video. We are planning on doing a geriatric series though and this might be a topic we could speak on!

@jamesallen6309 2 года назад

@@RehabRevive Cool. I look forward to future videos.

@TimpBizkit 2 года назад

There is nowhere except the gym that has enough stairs to get me out of breath. The multi story has 72 and my heart rate only goes to 120 walking up them at 90/minute. The gym has 23 up to the top floor and then as many as I like on a climb mill.

@Another_youtube_animator 5 месяцев назад

I always dash up the stairs 2 at a time. It annoys me when people are slow 😭 idk how people get tired after a few flights. My endurance is dreadful and I don’t find it hard. I guess it’s just because I’m kinda young but I genuinely don’t know

@Andromedaaaaaa 2 года назад

Yes, i searched this because i live in a two floor house

@janjenkinson1829 Год назад

Can you show exercises to help me climb stairs? I can not alternate. Thank you

@danielflores3980 3 года назад

I've always loved to go hiking to the mountains, I had done it for at most 6 years. Time later I couldn't climb any mountain up because of knee pain, so I stop doing it for about 2 years. It is until now that I realized I didn't know how to climb up correctly, I would have love to know that there is a correct way to climb up

@darlingjulius8365 2 года назад

Halo, can u teach how to climb stair while holding toddler/babies? I'm having pain at left or right side of pelvic depends on which side I'm holding my toddler. Btw it 5th floor, and I holding my baby at 1 side while the other hand holding bag. Hope u can give advice. Thank you.

@shananarocks 6 месяцев назад

Perhaps you should also explain that the feet should NOT be pointing straight but rather at an angle to reduce stress on the knee.

@kaxar6954 3 года назад

I was definitely walking up stairs wrong. They should make the steps bigger

@kassimkhankhan3875 3 года назад

My feet are not as small as yours but I appreciate the information

@denniperez8028 3 года назад

I see u go up the stairs with your back foot which I see is the left. My back foot is the right. Does it mean i have to go up and down the stairs with my back foot first which is the right?

@evelynwoolston7 2 месяца назад

The stairs in my old terraced house are typical - they are not deep enough to fit a whole adult foot.

@AlucardNoir 3 года назад

This only works if the stairs are broad enough to allow us to correctly climb them. Unfortunately, sometimes that isn't the case.

@AlucardNoir Год назад

@@desmasic how quaint, you think the stairs are made for people with tiny feet. They're narrow because it's cheaper mate.

@machinescapes 3 года назад

I get bored as fuck sometimes and think I'm gonna look up how to walk up stairs and then figure out I'm even doing that wrong 🤷‍♀️

@armandodemiguel7989 10 месяцев назад

I would want to ask your opinion on stairway cardio/hiit training. Im a Crossfit instructor and we have a big stairway near the Box(300 steps). Twice a week we go to the strairway to train. Ive noticed you explained that climbing stairs should be done with the full feet flat on the stairs. Im not a Dr. but ive got a masters in biomecanics. And im really sad i have been saying all my students for years to climb stairs with ''tippy toes'' since this will act as a shock absorber for the knee. Have i been doing this wrong for so many years? I mean, im almost completly sure that climbing down stairs has to be done with tippy toes. But my issue is the climbing up. Isnt it posible to keep a good posture using tippy toes while climbhing up¿

@myrnaurquiza3891 2 года назад

I have touched of claim stairs cause I have muscle inflammation very since I got sick from I have problems going upstairs or any lil stairs

@Fudgebaybie 3 года назад

Walked those stairs Gangnam Style!!!!🤦😎

@mabafitness7019 Год назад

in my opinion, you should use your calves when walking up and down the stairs bc it maintains calves' strength and ankle ROM. but when using them it should be in balance with other group muscles.

@CarolinaMartinez-hc1if 10 месяцев назад

Good to know I've been doing it wrong for over 3 years 😮‍💨

@erichobbs6556 2 года назад

I recently watched a video on avoiding knee pain from leaning too far forward while climbing stairs. I really like you method of presentation. Would you mind addressing that issue to show both sides of posture to not burn quads and not put too much pressure on knees?

@gregl2249 2 года назад

I just watched same video --but this way feels better--also if he could address going down stairs

@yannickdublin7664 2 года назад

*runs to find stairs to try it out*

@williameden2636 2 года назад

You should try the quadruped way of walking the staircase, it actually needs less energy to walk.

@vernonchew36 8 месяцев назад

I wish you could hold the rails when climbing up or going down the stairs....appreciate what you are doing but you must emphasise holding the rails is first thing to do..i hope i am not wrong..

@amelbennacer166 Год назад

I didn't do sport for like more than a decade So can I start slowly ?I mean 30 min /day and progress when I see that I can do better ? Would it be effective ? I need to lose weight like urgently I must lose weight , Can I lose weight using the method of stairs ?

@harrisonclark4382 Год назад

Does the same thing applied to a hill?

@deecoder4497 3 года назад

So you re telling me that __i have a muscle on my butt__

@mythologistsoul1574 3 года назад

Yes we do have and that muscle cause some people static nerve pain

@dipanjanghosal1662 3 года назад

Yes. It is infact one of the strongest muscles on the human body.

@11Rising_Wood11 Год назад

After an injury , you look at the man like Christiano Ronaldo

@308_Negra_Arroyo_Lane 2 года назад

I use my back muscles and waddle up like a penguin. Impossible to get tired like that.

@643hollywood Месяц назад

Wouldn't one get a good bit more posterior chain recruitment if they took 2 stairs at a time? It requires more hip flexion, hence more hip extension during push off/propulsion.

@RehabRevive Месяц назад

Yes

@michaelmcgee2026 3 года назад

Next can you show us how to use an elevator the right way?

@nagodio 14 дней назад

Yeah i did 45 minutes climbing my home stairs and my calf were sore to tbe touch for 4days 😢😢😢

@Anonymous41968 2 года назад

Hi, I have a job where I go through stairs every night. It's a fast paced job. So I'm running up and down the stairs the whole time. Is this concept the same but can I utilize it while running? I have been doing this for about 6 months. And the back of my shin hurts so bad. I'm wondering maybe that's why.

@RehabRevive 2 года назад

Yes

@HeatedCheddar69 Год назад

Instructions unclear now im stuck at the 2nd floor

@jman8196 4 месяца назад

same form for stairmaster?

@harrisonclark4382 Год назад

And how should I approach going down the hill? Thank you so much in advance.

@RehabRevive Год назад

We have an awesome video for that because it is the same as walking down the stairs. Please check that one on our playlist

@harrisonclark4382 Год назад

@@RehabRevive awesome thank you. I had my spine confused about 10 years ago and it didn’t go well for me. Strange thing happened to me. I got up off the wrestling mat after showing a blast double and I felt something pop in the perineum. The next day my feet hurt and I lost almost all sensation in my genitals. A few days later, L5 S1 blew out. Anyway… Still don’t know what’s wrong with me, and my feet to hurt when I walk.

@harrisonclark4382 Год назад

Fused. Edit doesn’t work on my iPad.

@Namaste_5 11 месяцев назад

My left leg is weaker than the right leg due to mild polio plus ligament tear injury. Lately I am finding difficulty in climbing the stairs specially I cannot put pressure on my left leg while climbing. I can only climb up with taking all the pressure on my right leg that too by taking some support. What can I do to climb up easily? Which exercises are there to strengthen my left leg?

@Namaste_5 11 месяцев назад

No knee pain occurs while climbing up.

@GmaPat89 2 года назад

I don’t have any stairs at home to practice on!! How can I work around this? I’m 73 and have no trouble walking...but stairs are very hard for me.

@RehabRevive 2 года назад

Maybe if you have a step stool to practice the motion? Just make sure you have something to hold onto to prevent falling or slipping.

@johnfarley4975 2 года назад

Wow I’ve been climbing stairs the wrong way my entire life

@RehabRevive 2 года назад

Welcome to the first day of the rest of your life!

@viiviviviv3256 2 года назад

um, i have a habit of tiptoe up the stairs :< how do i fix it? Its been like this my whole life. I cant stop it, everytime i try it feels wrong and btw i dont tiptow like he do, i tiptoe the way u tiptoe while trying to stay quiet, yknow what i mean? Like the tipetoe walk but up the stairs.