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How To Instantly Fix Knee Pain When Going Up And Down Stairs

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Knee pain often gets worse when going up and down stairs.
People avoid stairs all the time to avoid dealing with the pain they experience using them. Some people have to use stairs no matter what at their home, work, and throughout their daily life.
We often get patients thinking about selling their homes because of stairs!
Don’t sell your house because of knee pain! So long as your knees are not extremely swollen and sensitive, you should be able to reduce the knee pain and even eliminate it.
People with knee arthritis, patellofemoral pain syndrome, a meniscus tear, and even knee cartilage damage usually make this instant fix to the way they climb stairs to help their knee pain.
In this video, Dr. David shows you exactly how to modify the way you use stairs so that you can dramatically reduce your pain...and possibly even eliminate it altogether.
Here is the video mentioned about walking:
"Does Walking Help Knee Pain?" • Does Walking Help Knee...
Interested in more tips and advice with walking and stair climbing? Check out this playlist:
“Walking & Stairs Advice For Painful Knees, Hips, And Ankles”
• Walking & Stair Advice...
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or a physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.

Опубликовано:

26 авг 2024

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Комментарии : 3,3 тыс.

@jleetxgirl 3 года назад

David’s tips are always the best advice! So are his programs to target problem areas. I’ve taken the knee pain 28 day regimen. It really helped me! ❤️💯❤️

@epmanualphysicaltherapy 3 года назад

Thanks jleetxgirl! We're sooooo happy you've benefitted from the program!

@williamdart8776 2 года назад

¹¹¹k7n Hyundai

@roohiameer4133 2 года назад

@@epmanualphysicaltherapy anything for acl tear sir.. No surgery done yet.. I m unable to climb up n down

@tommarsters4205 2 года назад

I have knee pain I will try that walking

@sunilpandita8900 2 года назад

let me try these exercises and i will put the all result feed back thanks once again

@usaearthling 6 месяцев назад

I have been in so much knee pain that I refuse to do any kind of activities with my loved ones. I've taken Meloxicam, Tylenol, and Bayer. Nothing has worked. I had been praying to God, asking him to ease my pain, and today while opening RU-vid, this video popped up. I went out side to try this out on my stairs, and I am so grateful that this actually worked. Wow Dr. David, you are a Godsend. Prayer does work and so does this technique. Thank you so much. Subscribed. 🙏🙏

@Zzrdemon6633 5 месяцев назад

Yeah it's god for sure! 🤣 no other solution for your knee other than a random utube video? 😩

@sharonjensen3016 4 месяца назад

Meloxicam? The only place that belongs is in the toilet.

@cipher893 3 месяца назад

@@Zzrdemon6633 just because you chose to be an agnostic or whatever, does that also mean you are devoid of respect of others beliefs and feel the urge to belittle and heckle whenever you get the chance?

@robertbrown8576 29 дней назад

I'm sure prayer did this because there is really a person in the sky watching YOU.

@constancepetersen9635 2 года назад

You are my new hero. I'm 76 and my inner knee pain has been so bad for the last month that it has been making me an invalid. I watched a few of your videos yesterday and within an hour or so, after following your tips, I am now practically pain free. The pain was so bad that I was constantly repositioning my legs for relief. Now I very consciously sit with my feet turned out and my knees outside my feet...no pain. I don't even feel like I need Aleve this morning! I feel like I owe you the price of a consult😁 Many, many thanks.

@epmanualphysicaltherapy 2 года назад

YESSS!!!!!! This is fantastic to hear Constance!!!! Thanks for letting us know this worked for you!!!! It's so great to hear that you no longer need Aleve!!!

@pattyajones Год назад

THANK YOU FOR SHARING..................I am new to this page. I will look up more from him!

@pjj.5649 Год назад

Oh, Constance, this is so good to hear. To be knee pain free is like having your birthday every day. So glad you are off that Aleve medicine which doesn't do justice to your body over time. So happy for you!!! I will be joining you soon!!🤗

@rojonottahoe1539 Год назад

Aleve is not safe. Im sure you know the lable by heart. I bet your new movement will drastically improve your health. Thank you for commenting honestly.

@TheKoolbraider Год назад

This is the same pain I have now. It's bad enough that I have to think twice about where and how far I go. Will be doing this to see if it helps because my garden is suffering because I can't spend as much time as usual.

@mariabenz7123 3 месяца назад

Almost a year in pain! 2 doctors, 3 different physical therapy places and NADA! I have goose foot tendinitis and meniscus tear! I even got a personal trainer to strengthen up my quads of all things! AS THAT IS WHAT THEY TOLD ME TO DO!! coming across David and el Paso just searching on internet has been the best thing that has happened to me this year! my whole lifestyle had been upended! I am an avid traveller and travelling in pain is no fun! I cannot believe that the so called professionals have never advised me to work on my glutes!! I will sign up for the 28 day course today or tomorrow as I feel so much better only after only a few days following David's advice. I feel on top of the world! Thank you David and all El Paso team! You really have been a sort of miracle for me!

@Rsysas 11 дней назад

Thank you. Needed this exact info

@jayterra2060 5 дней назад

Hey there Maria how are you feeling?

@fledanow 4 месяца назад

Thank you! I have osteoarthritis in one knee. I thought I would have to sell my two story house, but tried your advice and now my pain is well controlled when walking downstairs. This was truly helpful.

@epmanualphysicaltherapy 4 месяца назад

Wonderful! This makes us so happy to hear, thank you! 🙌 Here is a link to some additional videos that may continue to help: “Walking & Stair Advice For Painful Knees, Hips, And Ankles” ru-vid.com/group/PLJVIPiFvv1mZqQdy7MnE2Q1H_Xfgxi5zH Keep us posted on your progress, and so happy you get to keep your home!

@veronicabalsara4960 Месяц назад

I have 70 steps to climb.. I live on the 3 floor... going to try this method....

@billnroger 2 года назад

Tried it and immediately saw the results! Stairs are no longer a problem for this 79 year old! Thank you!

@epmanualphysicaltherapy 2 года назад

YAYYYYYYY!!!!!! This is fantastic to hear William Thomas!!!! Thank you for updating us on your success!!!!

@user-wb2yv7ll9d 2 года назад

Wow that's amazing. Has the progress continued?

@gregjones3660 2 года назад

Same. I’m 135 years old!

@josi7690 Год назад

@@gregjones3660 You don't look a day over 134.

@evelynvargas3614 Год назад

@@epmanualphysicaltherapy 😊

@marcmiller6532 Год назад

I'm a 77 yr old male and have been getting progressively worse knee pain over the years, and have never heard of going up and down stairs in the manner you demonstrate and explain. So I am now trying it with your method and I can instantly feel a difference and the pain is definitely reduced. Thanks and I am passing this link along to friends who could use the help!

@Mission_Command Год назад

I was very skeptical. I've had severe knee pain from climbing stairs. I'm 70 years old. I immediately tried this test, and it freaking worked! I now almost want to start climbing stairs again, to get my knees, gluts and ankles back into shape. I am amazed at this technique. Thank you for sharing!

@areguapiri 4 месяца назад

A very important and helpful point......*Always use the handrail to help you up and down!

@susanbyron9298 4 месяца назад

Last week I visited a therapist for my knees. He showed me how to sit and get up from a chair without holding on. In one week, I am getting up and sitting down without grasping for support and also climbing stairs.

@areguapiri 3 месяца назад

@@susanbyron9298...Everyone weak knees or not, should use the handrail when going up and down stairs. It's a safety and health precaution for everyone.

@gloriabridges6235 2 года назад

Love it. Not one Dr. In 10 years of treatment has shared this with me. They give me knee brace, pain pills, even walker. Thank you, thank you.

@epmanualphysicaltherapy 2 года назад

You're welcome Gloria!!!

@clairelegault7046 Год назад

My house is 2 storey and your instructions has helped me tremendously! I’ve been strengthening my glutes all week after watching a couple of your RU-vid videos! Thank you! I don’t want knee replacement surgery ever! I’m 72 years old and I’m active everyday walking , cycling 10 miles on low resistance, swim breast stroke for 30 minutes and now doing strength training. I’ve always did yoga/Pilates for 50 years. The best thing that helped my inflamed knees was getting the flu and was going from my bed to my couch for about a week. My knees were pain free and swelling was gone! Thank you for showing me how to save my knees so I don’t have to have surgery or forced to move out of my house! You’re exactly the physiotherapist that I’ve been looking for for the last 6 months! BTW I’m Canadian from Windsor Ontario!

@Diva-Biker Год назад

Oh wow I just turned my feet out to get out of bed and boom! No pain! I can't wait to try it out on my stairs. What a game changer! Thank you!!

@epmanualphysicaltherapy Год назад

You're welcome Diva! 😊

@fraukugel8482 Год назад

Thank you so much. Everyone only told me to lower my bodyweight. But nobody told my how to move till this.

@pennyc.638 2 года назад

Dr. David, this is wonderful! Will try this right away (thirteen stairs in and out of my basement apartment). I also love the fact that you get right to the point! (instead of spending 5 to 10 minutes telling us what you are going to do!!)

@epmanualphysicaltherapy 2 года назад

Thanks Penny! We’re glad you enjoyed this help!

@pjj.5649 Год назад

That's the truth Penny. None of that sour music and some kid or dog running through the video. Dr. David gets right to the point and you get so much value, know how/knowledge out of the time spent. Excellent presentation!!!👍👌

@cmholmes1067 Год назад

Exactly, I lose interest quickly, so they need to get to the point quickly 😊

@cmholmes1067 Год назад

Oh my, I am amazed at how well that worked! No pain!!

@naalee1407 Год назад

Thank you very much. I stumbled across this page a few days ago and already I’m moving with less pain. I’m 74 and have had OA for 12 years. Slowly but steadily deteriorating. I’m grateful for your directions.

@MK-hz2bn Год назад

This is gold. I’m a real estate photographer and started having knee pain when I did two 4 story commercial building that had no electricity, no elevator, and carrying my gear up and down the stairs started a pain I haven’t been able to get rid of. I have used meloxicam and diclofenac but the minute I quit it comes back. My Dr is going to send me for a shot. This video gives me hope.

@monieluv721 4 месяца назад

Wow, so glad i came upon this video. As a mail carrier, my knees have been through it. I will be trying these tios tomorrow. I pray for some relief.

@epmanualphysicaltherapy 4 месяца назад

Hi Monica! We are sorry to hear that you have been in pain and hope that you have gotten a chance to try this, and that it helped. below is an additional link for you that may help: “Knee Pain Exercises, Stretches, Advice, & Tips Playlist” ru-vid.com/group/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM Keep us posted on how you are feeling! 🧡

@monieluv721 4 месяца назад

@@epmanualphysicaltherapy thank you, I will check it out. And the method of walking up and down stairs has helped

@Christynmaine Год назад

This really works! I’ve been doing this for a couple of weeks and I’m totally better and not avoiding the stairs as before. I was convinced I was headed for knee surgery like so many in my family. A big thank you for this great technique!!

@mirrortime 2 года назад

Unbelievable! I can't thank you enough! Knee pain drastically reduced! THANK YOU!!!!

@sandybrown4764 7 месяцев назад

I sometimes have medial right knee pain when going down stairs and walking counterclockwise, and a history of knee arthritis. I would be considered "old," but active. I came online, today, to find a 'different way to walk', to alleviate the pain, not do a bunch of exercises unrelated to my personal issue. I found it right here!!! Using the techniques described, I no longer have pain associated with the above-described motions! Amazing! I've viewed several more videos, by this channel, and they offer such good advice. Thank you so much, Dr. David!

@betohonstein4378 Год назад

I experienced tightness and pain around my knee during and after a 4-mile run. I’m 54, and it felt like my knee twisted slightly. After a week or two of limping around with limited mobility and pain, I visited an orthopedic doctor, who took ex-rays and diagnosed it as arthritis. The sensitive pain when feeling on the inner lower part of my knee and your explanation of a tibia shift is exactly what I was experiencing, and the exercise you recommended was a game-changer! Next time that I’m injured, I think I’ll visit a physical therapist doctor instead! Thank you.

@petecypris 6 месяцев назад

I watched this video and I don't know the science or bio mechanics of it all but I can tell you it works. Months ago I was having problems going up two stairs to get to my office door ,OMG it hurt, just trying to step up two stairs but what I started doing was pointing my toes outward like 45 degrees and the pain started to subside. lo and behold I see this video months after I started pointing my toes outward.

@epmanualphysicaltherapy 6 месяцев назад

Hi Pete, We're truly sorry to hear that you've been struggling with pain while going upstairs. It sounds incredibly challenging, and dealing with discomfort like that can be really tough. Many people don't fully understand what it's like unless they're going through it themselves. It's amazing to hear that you found something that works, even if you're not sure about the science behind it. Sometimes, finding relief is all that matters. We're glad that pointing your toes outward has helped to reduce your pain. Thank you for sharing your experience with us. We're rooting for your continued progress and hope that you find even more relief in the days ahead. Keep up the great work!🙌

@harmanx. 2 года назад

I discovered the knee facing outwards relief just by random experimentation -- literally a day before seeing this. Great vid -- excellent to get confirmation that it's the right form to use.

@epmanualphysicaltherapy 2 года назад

Very cool that you figured it out yourself Harmanx!!! That's really the way we should all be moving and walking anyway.

@etherealenigma2008 2 года назад

This was the best advice I've gotten from anyone. I've been doing it since I saw the video a few days ago and NO knee pain. That's amazing since I was, literally, dragging myself up and down stairs for years. Got brave (or stupid) and tried climbing a ladder to adjust my outdoor security system. With feet out, I could climb a ladder again. Have also been doing other exercises Dr. Dave recommended in other knee videos and I've felt less and less pain, daily. I can't even begin to tell you how thrilled I am. At 69 I was terrified that I was doomed to knee surgery. Thanks so much Dr. Dave. You're a miracle worker! Going in to do the exercises now. Don't want to let up on them. :-)

@epmanualphysicaltherapy 2 года назад

YAYYYYYYY!!!!!! This is fantastic to hear Florence!!!! Thank you for updating us on your success!!!! We're sooo happy to hear that you're able to get back up the ladder!!!

@LionheartLivin Месяц назад

2.7M views, what does that say about how important and how interested ppl r in this seemingly very specific topic is!!!! WoW! And most importantly, THANK U!!!!;)❤❤❤

@CapitaineNautilus 9 месяцев назад

Today was my first ski day of the season. Usually, I was always warry of doing false movements that would cause me knee pain. But after two months of climbing stairs in the way your explain in this video, I found out that I felt more confident and did not feel any ache. This is so great! Thanks again!

@epmanualphysicaltherapy 9 месяцев назад

That is so awesome, Nautilus!! We are so glad to hear that you were able to transfer these techniques into something advanced like skiing! Thank you for checking in and letting us know how you are doing!

@armi4276 9 месяцев назад

Hello Doc, I’m climbing 16 steps with heavy stuffs and going down as well. I’m using my arms holding the railing and the other leg to be able to go up and down because my left leg hurts when I use it. I stop every time I land on each step. I will definitely try doing what you said. Thank you very

@ms3kids37 2 года назад

I have seen ppl go up and down stairs like thus many times and I now know why they do it this way...Thank U💙

@okwrite7120 2 года назад

Three minutes in and you've already helped me more than the damn physio. He's got me doing knee drives on the stairs to strengthen my muscles because I'm getting knee pain but I told him the exercise hurts and he didn't specify I needed to make sure I was firing the right muscle and how to ensure I fired the right muscle. Just told me to slow down and increased the number.

@epmanualphysicaltherapy 2 года назад

Hey Ok Write, yes this happens too frequently where physios don't pay much attention to what muscle is firing. It's just not taught in schools normally so they don't think to do it normally. It's a specialist level of thinking most of the time and it makes the world of a difference for treating people without surgery, injections and medications.

@joanpurvis8155 Год назад

@@epmanualphysicaltherapy no

@EmilyAllan Год назад

45 and my knees feel pain every time I go up and down stairs. I played a lot of high intensity sports when I was younger. A few years ago I injured my knees while doing exercise on an elliptical with bare foot shoes several times a week. My knees haven't been the same since. This will be very helpful. Thank you.

@epmanualphysicaltherapy Год назад

Great to hear you are gonna try this Emily. Let us know how it helps.

@noonatonga225 4 месяца назад

I have 16 stairs. I am thankful for this. I will try this.

@suecullen631 2 года назад

My pain level for months was at an 11, everything i did was excruciating !!! Your videos eased my pain to a 7 or 8 ish. I CANNOT GET OVER IT, literally first time trying techniques. Just unreal THANK YOU GOD BLESS YOU XO

@epmanualphysicaltherapy 2 года назад

YESSS!!! This is great to hear Sue!!! We’re so happy to hear that you got relief with this technique!!! God bless you too!

@davidohara7669 Год назад

Yeah, my pain was 103! Reduced it to -4!.

@janmaccabee2496 Год назад

This seriously WORKS !!! ❤

@gabrielamunoz6089 2 года назад

I have knee pain when using the stairs in my home and I avoid going upstairs. I tried this and instantly felt relief! Thanks for this great information Dr. David!! 👍🏻

@epmanualphysicaltherapy 2 года назад

Great to hear Gabriela!!! Thanks for updating us on your success!!! Woooohooooo!!!! 🎉 🎊

@mygdaliafierro0731 Год назад

I’m an El Pasoan living in China 🇨🇳. Well, I hurt my knee here and after much fight I did have to have surgery here! I didn’t want to 🤣here in China, but all is good. Your videos are helping me. I’ve been home resting for 2 weeks and your videos are my physical therapy 😍!

@epmanualphysicaltherapy Год назад

Hello MygdaliaFierro, We are here in El Paso enjoying our sunshine !!! The Franklin Mountains say "HELLO". here are some videos to help you out on your recovery: "How To Fix Your Knee Pain By Strengthening Your Toes" ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-K6LEVftDXyQ.html “Top 5 Glute Muscle Exercises For Knee Pain” ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-NXdCjT2QtJA.html “Top 6 Standing Glute Exercises To Help Knee Pain” ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-jD7IRBfJ-mM.html 🚶 “Walking & Stairs Advice For Painful Knees, Hips, And Ankles” ru-vid.com/group/PLJVIPiFvv1mZqQdy7MnE2Q1H_Xfgxi5zH We hope this helps you out in China!

@mygdaliafierro0731 Год назад

@@epmanualphysicaltherapy Grateful 😊!! I am using my gluteus maximus for stair climbing and as you said…it’s easier said than done! I’m at work today and I had to climb 4 floors. Your videos are life savers!! Thank YOU 😊

@eileenthatcher2202 Год назад

👍🏼👍🏼A positive shout out! I just ran across this video again after seeing it over a year back. This tip really works! I shared the video earlier, but since then I just share the tip to whoever looks like they could benefit. Even to strangers struggling at the metro & train stations.

@epmanualphysicaltherapy Год назад

Hey Eileen, This is fantastic! It is so exciting to hear that this has helped you. Thank you so much for your continued support and sharing the knowledge. We appreciate you! 🧡

@tubbie1819 3 года назад

Thanks, once again, great advice how to walk up and down stsirs. You're a jewel of information❣

@epmanualphysicaltherapy 3 года назад

You're welcome Sandruel White! Thanks for much for the nice compliment :-)

@mattlevault5140 2 года назад

Late to this party but I've got to say that this really worked for me. I've had pain in one knee coming down stairs. With this technique, I didn't have any pain. It does feel a little awkward and I had to concentrate to use my gluts, but it works for me! Thanks so much!

@epmanualphysicaltherapy 2 года назад

Hey Matt! We’re sooooo happy you found relief!!! This is the way we should all be using stairs! It’s just awkward because we’re not used to it. 😊

@george4658 Год назад

Trying being a delivery dude for the past few years with one of the clients restaurants being 4 levels up each level having 10 steps with a total of 600kg every bloody day at 4am. I'm 38 and here I am searching for alleviation tips like every one here. I wish every one here healthy lasting joints and limbs for the rest of their days . ❤ Ty also doc

@lonkow 8 месяцев назад

Im 125 and now I can run again, 3 Marathons in the row. Thank u so much, I will vuy whatever you have for sale!

@innaportnoy1894 2 месяца назад

You 125?????????

@annettesherrer876 6 месяцев назад

It was my first time watching you. Thanks for caring enough to share.

@priscillasingh7465 3 года назад

Feel so blessed to see your videos. I like the fact that you talk about healing as opposed to surgery.

@epmanualphysicaltherapy 3 года назад

Yes of course! We see it improve all the time in the clinic without surgery, injections or medicaitons. They're not as needed as the healthcare industry makes it seem.

@wilsonyap2619 2 года назад

OMG!! I HAVE BEEN HAVING VERY PAINFUL KNEE PROBLEMS THE PAST FEW YEARS ESPECIALLY WHENEVER I GO HIKING WHICH I DO VERY OFTEN. And I was told to point my feet the direction I was heading! It's been getting worse to the point where I couldn't hike at all. Thank you for the video! I am going to do as you instructed from now on. I hope it works for me!!!

@rosaliebarry5995 Год назад

This is great news! I have to go downstairs just one at a time on account of my left knee not flexing right. I will try this! I am 74 and use to love going up and down stairs until a few years ago. when I fell off my attic stairway. Maybe I can regain that! Thank you so much!

@pennyboylan1713 5 месяцев назад

Just tried it out and it worked. Now to practice and make it second nature. I can’t thank you enough. Wonderfully straightforward instructions.

@epmanualphysicaltherapy 4 месяца назад

Hello Penny! Thank you! We are glad this helped, keep us posted on your progression! 🧡

@alsinabutt1413 2 года назад

Thank you soooooo much I was going up and down all wrong and causing pain on pain!!!! I was avoiding going up and down stairs at all!!! I tried this and I was not in pain!!!

@epmanualphysicaltherapy 2 года назад

WOOHOOOOOO!!!! We're so glad you figured out how to use stairs without pain Alsina Butt! Cheers to better knee health!!!

@lookweewah6633 2 года назад

Thanks doc. I immediately tried walking down the stairs as suggested. Wow, no pain and no clicking sounds, no jamming of my left leg. I am more confident to walk down. Before this, I put my left leg on stair level A and then my right leg on level A just to avoid pain and the possibility of falling. That will change henceforth. The idea of making the room downstairs as my master bedroom will be shelved hopefully for many years to come.

@epmanualphysicaltherapy 2 года назад

WOOOHOOOOO!!!!! This is great to hear Loo Kwee Wah!!! We're so happy you figured out how to use stairs without pain.

@tashcheung4086 Год назад

Finally, some practical advice for coping on a day-to-day basis!!Totally logical! Great common sense! I'm an ex-dancer bereft of menisci for the last thirty years and have spent the last thirty years with intermittent trouble going up and down stairs. The irony is that I never thought of going up and down turned out!! 😂 Thank you SOOOOO much! ❤

@epmanualphysicaltherapy Год назад

Hey Tash, you are so welcome! Glad we were able to help!

@yvettem3097 5 месяцев назад

Thank you so very much for your advice, I started doing the glutes exercise on Saturday March 2nd 2024 and I started to feel a lot better compared to when I was doing exercises to strengthen my quads. I'm following everything you say! Thanks again.

@marinafrancis8026 2 года назад

Wonderful advice. Clear, concise with a demo and no extra talk and annoying music in the background. Thank you so much. Yes this takes the load of my quads which are really weak. Any exercises to strengthen quads besides half squats which are excruciatingly painful.

@epmanualphysicaltherapy 2 года назад

Hey Marina! We're glad you like the video :-) Quads typically don't need to be strengthened in an isolated position. You can usually work them in other exercises. If you're having knee pain on stairs, it usually means that your glutes are very weak and you should focus on that rather than quads. Quad strengthening tends to make knee pain worse. In case you need more specific help, here are some video playlist that could be useful for you: "Knee Meniscus Help" ru-vid.com/group/PLJVIPiFvv1mZ9Vh4eRH3UlmMeqOUtB-6a "Knee Cartilage Help" ru-vid.com/group/PLJVIPiFvv1mbdl1FVQx8BCGdNaOyGo09p “Knee Arthritis Pain Help” ru-vid.com/group/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i

@irenec2968 2 года назад

This is great info. I lost 20 pounds in the last 4 months to alleviate my knee pain, but climbing 4 flights of stairs is still painful especially on rainy days. I will definitely try this.

@epmanualphysicaltherapy 2 года назад

Congratulations on losing 20 pounds Irene! That's no easy feat! Please let us know how this goes for you next time you go do stairs! Hopefully you can make it up and down as many flights of stairs as you need to after getting this right!

@paganimofo3 2 года назад

I'm honestly curious. Did losing weight help at all ?

@irenec2968 2 года назад

@@paganimofo3 Hi It helps in the sense that I am more active after losing the weight and the knee pain lessened somewhat but I still have knee pain and I know of cases where a person is not overweight and still had knee problems.

@Ladynipchick2 2 года назад

@@irenec2968 Me 😔

@travellife08 Год назад

Following your advice for stairs which I encounter in my house on average 3 times a day, 15 steps -2 story house, I already feel better walking on flat surfaces afterwards. Thank you, will be watching more of your videos.

@JCSAXON Год назад

I just started doing something like this vs walking kinda sideways on stairs for years due to severe injuries & it’s really helped me out. Thanks

@lovelife9332 Год назад

I’ve always walked sideways as well! Are you almost bone on bone in any knee? I’m wondering if there’s no going back once you are that severe?

@bettyduhart6013 Год назад

Thank you for the information on going up and down the stairs. I did 3 rounds of PT and was never told about turning my feet and tighten my glutes. I know this will help my pain😊

@epmanualphysicaltherapy Год назад

You're welcome Betty! We hope this helps you get back to 100% really fast!!!

@Squirrelfriends22 3 года назад

Thank you so much,I’m going to try this when I have to go up & down basement stairs to do laundry.I Need to have a knee replacement & I have a very sore meniscus but looking forward to trying this.

@epmanualphysicaltherapy 3 года назад

You're welcome Julie! We hope this helps you when doing the laundry.

@dc9291 Год назад

you are so smart and helpful. I recoved from my injury of a yr ago, then damaged my knees again after adopting a large rescue dog. Much less painful going up and down stairs. I have to work on butt tightening.

@shannonmichelle4476 4 месяца назад

Found your videos yesterday when I typed in exercises for chondromalacia and I am so very glad. The list of exercises my doctor gave me to do felt counterintuitive and ended up causing me more pain. Your video about exercises you should and shouldn't do almost made me cry. I knew those weren't the right exercises for me, and I even noticed when I worked on glute strengthening the pressure on my knees wasn't as bad. I had already been trying to walk up and down the stars using my glutes and just gave up and started going backwards (watched that video right before this one). This is what I needed to see. I was on the right track but didn't have my feet positioned right. Thank you so much for your series of videos on chondromalacia patella. I've been in so much pain for the past few weeks and everything I was told to do except for ice and heat just made it worse.

@anxiousgarden 2 года назад

Omg..I just tried this on my stairs and my pain /stiffness is relieved. I dreaded going up /down the stairs but now I will use this technique. Thank you so very much!!

@epmanualphysicaltherapy 2 года назад

YAYYYYYYY!!!!!! This is fantastic to hear Jacqueline!!!! Thank you for updating us on your success!!!!

@mtach5509 3 года назад

IT IS REALY HELP - YOU ARE GOOD MAN AND EQUAL 1000 DOCTORS

@epmanualphysicaltherapy 3 года назад

Thanks so much M Tach! You just made our day! We hope you and many people benefit from our help.

@nsn73 Год назад

It works! I have been to my daughter’s twice recently, last month and in March and no pain. Because of the grand kids I’m up and down the stairs many times all day. Thank you Dr. David!

@Jdub1005 Год назад

I've been uses the stairs wrong for my whole life. I've had pain in my knee for a month now and I'm doing all the research I can to heal it. You got a like and a follow from me for sure. I'm also putting other video tips into play as well. The stretching helps too. I'm getting ready to go to Disney in 40 days and I need this knee to be ready for my long park days.

@dhamiltonsherman1381 2 года назад

Wow. Pain is reduced to the extent that I am no longer bent over while I drag myself up the stairs with my arms. I can stand up straight and go from one step to the other without stopping to put a second foot on each stair. Even descending is becoming less painful. Thank you SO much! Were I not so far away, I'd be your relentless patient! - Dorothy, near Delaware

@epmanualphysicaltherapy 2 года назад

YAYYYYYYY!!!!!! This is fantastic to hear DHamilton Sherman!!!! Thank you for updating us on your success!!!!

@blessingjohnchelliah4317 Год назад

I put a second foot on each step when I'm not in a hurry. This is a sure way of preventing pain. I also lean forward so I don't fall backwards. Leaning forwards when carrying heavy groceries in both hands can also help prevent accidents. I am 84 and work out and swim every other day at our local gym.

@MurraydeLues 2 года назад

I have been suffering worsening knee pain for the last 10 years or so. Been X-rayed and nothing found. Just tried this technique on my stairs. Feels a bit unusual but I went up and down them without the slightest hesitation. Thank you sooooo much.

@epmanualphysicaltherapy 2 года назад

YAYYYYYYY!!!!!! This is fantastic to hear Murray de Lues!!!! Thank you for updating us on your success!!!!

@umamaheswari8520 Год назад

Thank you so much for teaching how to climb the stairs without putting pressure on my knees. I'm so grateful for your help.I really appreciate you are taking the time to show how to climb the stairs in a way that won't hurt my knees. I feel so much better now that I know how to do it." Your advice has been incredibly helpful. I'm feeling much more confident about climbing stairs now." you are really explain things to clear.I really appreciate that."Thank you for your patience and understanding. you were always so helpful

@pjj.5649 Год назад

What a lesson. I need to listen to my body. My knee always wants to turn out 45 degrees and I am fighting with my body to keep my knee straight in front of me. I don't even know why, I guess I was taught that somewhere along lifes way. What the heck was I doing???? I am so thankful for this video and Dr. David, because this all makes sense.

@epmanualphysicaltherapy Год назад

Great PJJ!!

@thereaction18 2 года назад

This is what I would do instinctively when I had to carry something heavy up or down stairs. Makes sense. One step at a time.

@patriciamagoon1366 2 года назад

Oh my God, I have been walking up/down stairs all wrong!! Thank you so much!! I will share this info with everyone!

@epmanualphysicaltherapy 2 года назад

You're welcome Patricia!!! Thanks for sharing!

@pjj.5649 Год назад

Can't wait to try this. Here in NYC, every subway station, below ground or elevated (over 70 of them) has steps, you can't avoid them. Add carrying shopping bags, brief cases, bundles or those lead pocketbooks 🙃😊, you want to cry. Buses are better because they open level with the curb (they finally got rid of those 10-12" high inside steps) but knee pain is knee pain if you are stepping over a string on the ground. I am sure this proper way or ascending and decending stairs along with the glute strengthening exercises are going to make a big difference. I will keep you posted.

@epmanualphysicaltherapy Год назад

Yes PJJ!! Sounds like you do alot of walking up and down stairs. Let us know you are doing.

@pjj.5649 Год назад

@@epmanualphysicaltherapy I am feeling quite a bit of relief in my knees over the past 2 weeks. Of course, I make a conscious effort to turn my feet out 45 degrees as well as the glute squeezes. I started the glute squeezes in the bed in the mroning (just to get myself in the habit of doing them) as well as standing still while doing dishes, hanging up clothing, waiting for trains/buses etc. as a part of my travel movements. I'm getting there. Thank you again, Dr. David so much, these exeercises make all the difference.

@grez6330 Год назад

FANTASTIC brother!...I'm a window cleaner, I climb every day , now I have a simple excersise to work on ...thankyou so much!

@epmanualphysicaltherapy Год назад

You're welcome! 😁

@kanamasai5194 2 года назад

I do not have knee pains. However I'm always interested to gain knowledge on health. This seems like a very important lesson and relatively easy (with a bit of practice)

@superskr1 2 года назад

Great video! I have a 6 year old knee replacement but stairs have continued to be painful. This method really works for me! Thanks!

@epmanualphysicaltherapy 2 года назад

That's great to hear superskr1! We hope you can keep your knees healthy for years and years to come!

@KatEyze1015 Год назад

I'm so glad you came across my feed! I was born with what I call "floating kneecaps" because no matter what, my kneecaps would pop out of place while running, and when I became an adult, I always thought going upstairs on my toes would help strengthen my knees and quads but randomly experience knee pain. I never once thought about using my glutes or the position of my feet. I'm so excited to try this technique! 😊

@epmanualphysicaltherapy Год назад

Great Kateyze, let us know how it goes for you.

@gabriellejacobs1192 Год назад

This has really helped my knees. I discovered that my main problem is that I always walked up stairs on my toes. Now I put the heels down first, so it's kind of a flat footed duck-walk, and it's been brilliant.

@kodiskodis706 2 года назад

since following your channel ive had less to no knee pain, Thank you.

@epmanualphysicaltherapy 2 года назад

YAYYYYYYY!!!!!! 🙌 This is fantastic to hear Kodis Kodis!!!! 🤩 Thank you for updating us on your success!!!! ❤️

@lorigalena8330 Год назад

My doctor told me that knee replacement on both knees was the only thing that was going to help me. I can’t afford to do that this year. I’ve been struggling with knee pain for more than a decade. I can’t get upstairs to clean or go through things. It’s been rough. I tried your technique. It was slow going, But very little pain! And I did not feel like the inside of my knees was grinding. I’m completely bone on bone on one side and partially bone and bone on the other. Well, I won’t be running upstairs every day, being able to go up once a week and clean so we can use our guestroom is a gift from heaven! Thank you so very much! ❤😊

@TomGlander Год назад

I tried this technique, and it works. I'm 62 years old and going up and down stairs always caused pain in my left knee. After two arthroscopic meniscus surgeries, I've expected pain to be there. But, now, after seeing how the mechanics of movement impact the knee joint, this technique is truly welcome, as I don't have the same pain anymore on stairs. Thank you, sir.

@epmanualphysicaltherapy Год назад

Hey Tom, glad to hear that this helped you! You are very welcome!

@malathimurthy7222 2 года назад

Dr David thank you so much, just started watching your videos and following them and experienced great relief from severe knee and calf pain. Small amendments in the walking process and climbing stairs and going down the stairs helped a lot with the knee pain , almost life came to a stand still with the knee pain but thank you so much Dr. David for such a simple yet very effective exercises 🙏👍

@epmanualphysicaltherapy 2 года назад

You’re welcome Malathi!! We’re so happy you got relief!!!

@kobalt77 2 года назад

I just did this and it is like a mini glute work out simply by going up and down the stairs, absolutely amazing ! Thank you so much Dr. David.

@epmanualphysicaltherapy 2 года назад

You're welcome Dub Siren! Yes, it is definitely a gluteal workout and you probably need it to get more strength to better support your knee. Keep up the great work!

@kobalt77 2 года назад

@@epmanualphysicaltherapy Great advice Doc, and greatly appreciated. Ironically I was doing more squats and leg strengthening exercises before I injured my knee, so that has set me back a week or so, but well on the mend now thanks to your awesome knee video. I just did another 20 foot movements !! 😃

@4cats2008 Год назад

Is the "glute" workout automatic when the feet are turned out, or do I have to "do" something in particular. I don't understand the "fire up your glutes" concept of this. Tks!

@izzy9132 Год назад

I am so grateful to now have this knowledge. It's amazing just one knee began hurting at age 69. I walk, climb hills and multiple stair cases to avoid some pitfalls of age and am looking forward to walking naturally for the first time since I was a child when my mother forced me to keep my feet as she insisted perfectly straight. Thank you.

@stevemiller9211 Год назад

I accidentally discovered this method on my own a few months back and it absolutely does work. I felt a little goofy climbing stairs that way, but after watching you demonstrate it, I see that it doesn't look too awkward.

@sivakumarsivasubramaniam5757 Год назад

Hi Dr David. Thanks so much for your invaluable tips on taking the stairs up and down as we live in a duplex apartment where the bedrooms and bathrooms are upstairs. As a 70 year old Professor with right knee mild arthritis, I'm now able to do the stairs quite easily thanks to you. Also your tailgate leg swings are truly great. I now make it a point to include it in my daily yoga rotines. God Bless you Doc!!!!!

@epmanualphysicaltherapy Год назад

YAYYYYYYY!!!!!! This is fantastic to hear Professor Sivakumar!!!! Thank you for updating us on your success!!!! We're sooo happy to know that you're able to go up and down stairs easily now!!!

@toddbest Год назад

I have HO in my knee doctor - I have to go “unwell” leg first to get down and can’t ride bike due to lack of mobility…what you advise please - I am active but my left knee has very limited mobility

@BARBWOOF Год назад

😊

@gregtowle8830 Год назад

walk backwards helps out It builds different leg muscles. @@epmanualphysicaltherapy

@annprobasco4507 2 года назад

Thank you so much for this information! I have bone on bone knee pain and want to postpone knee surgery. I live in a 100 year old house with 16 steps and 2 landings. Just practicing this technique a couple of times has greatly improved my stair climbing and more importantly my descent. My family hates getting behind me when I'm going up or down stairs so I'm looking forward to improving my speed!

@epmanualphysicaltherapy 2 года назад

Hey Ann! We hope you can get your knees feeling and working better on those stairs! We're glad to see that you've already had initial success. Please watch these videos to get even more help! “Knee Arthritis Pain Help” ru-vid.com/group/PLJVIPiFvv1maa9YF-WmKLF7oI4VoczH8i

@judithvenable3113 6 месяцев назад

I am pleased to say that just by turning my feet outward, I can actually master the stairs. This technique has given me new confidence for taking on stairs. I fell lightly yesterday leaving the hairstylist which is what led me to start researching help on RU-vid. Keep the advice coming for people who've had severe knee falls and want to continue thriving.

@epmanualphysicaltherapy 6 месяцев назад

Hi Judith, That is amazing to hear! Thank you so much for sharing your experience with these techniques with our community. Your experience has the potential to help someone else who may be experiencing the same issues. We appreciate your kind words and for being part of our community. Please take care! 🧡

@bakhtyarirani5763 Год назад

Dr David l have left knee arthritis & all this started after l met with an accident. I am 67 & working out on glute muscles has tremendously helped me. Thank you Doctor & I don't miss out your single videos.

@Einsteinsmum Год назад

You are simply amazing! I’m dealing with a flare up of an ITB syndrome which makes stairs challenging. Turning my feet out to take pressure off my knees changed everything. BTW, I used to complain that stairs were too shallow for my size 10 shoes. Now, by turning my feet out, the stairs fit! Cool. This way of doing stairs also helps with my balance. So many unexpected benefits. Thanks so much!

@alanmadeira-metz1380 3 года назад

I like your knee pain videos which I have been watching. Never heard of this advice but will use from now on. Thanks.

@epmanualphysicaltherapy 3 года назад

Thank you Alan! Please let us know how it goes using this advice!

@cadoo5591 Год назад

I will be 68 years old in September and have worked out on a vertical climber for the past 10 years, in fact I just bought a Maxiclimber XL-2000 to replace my old climber that wore out. What you're saying about using the butt muscles is absolutely correct!! I never engage my knees in the push, I just concentrate on the very tops of my thighs along with my hips and butt. What a great workout and my legs are stronger and I know it saves a lot of stress on my knees when I climb the stairs. Great advice about how to position my feet for stairs, thank you for that! Arthritis is taking over little by little so I'm trying to battle it with strengthening my muscles. You'd think a climber would be bad for your knees but it isn't if you follow what your body is saying and use the right technique. I do my climber for a 1/2 hour every day that I'm not babysitting - that's exercise enough ha ha ha

@epmanualphysicaltherapy Год назад

Great to hear Cadooo!! Get those gluts working on the maxi climber!!!

@lisapettiford1791 4 месяца назад

I am going to try this tomorrow as I have two flights of stairs I have to traverse daily. I recently was diagnosed with a torn meniscus in two places on out side and inside if knee. Can’t wait to try this ,perhaps I can avoid having surgery. Thanks for the tip.

@epmanualphysicaltherapy 4 месяца назад

Hi Lisa! We are so sorry to hear about your torn meniscus. We hope that this video has been helpful to you, and wanted to share the following link for you that may also be of some help: “11 Supplements That Might Help Heal A Torn Meniscus” ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-SbvldePjkSg.html We would also like to mention The Knee Meniscus Recovery Program. It is designed to help people have the best chance of avoiding unnecessary surgery, injections, or having to rely on pain medications. This course guides people through exercises and stretches that target key body parts that have the greatest potential to prevent or help with meniscus tears or trouble after meniscus surgery. To learn more please click this link: www.epmanualphysicaltherapy.com/meniscus-recovery Please keep us posted on how your are doing! 🧡

@BluecollarBackcountry 2 года назад

Hi David. I'm 65 years old and retired from a lifetime of working on concrete and hiking and backpacking every chance I get. I had a work related meniscus tear years ago in my left knee and re-injured at work. Now with both knees aching in general I see therapists recommend high repetition low impact activities so I began cycling and enjoy it very much but I dearly miss climbing in the Guadalupe Mountains, Davis and Franklin mountains as well. After seeing a few of your videos I see I have been using my quads for all climbing and ignoring the glutes. I can't wait to get out and try this technique so hopefully I can get back to the Guadalupe Mountains I miss so much. Thank you for your videos and encouragement. Atb, Tony

@epmanualphysicaltherapy 2 года назад

Hey Tony! Sorry about your meniscus tear 😢 But we’re so happy to hear that you’re going to start using your glutes now!!! That should allow your meniscus injuries to heal and make climbing much better. All of those mountains are in our neighborhood! The Franklin mountains are just minutes from our clinic. We’ve got a great view of them from our windows.

@teoss2569 2 года назад

Thank you very much doctor. Your methods of climbing up and down the stairs have given me a tremendously relief for my knee pain. Appreciate very much of your advice.

@gregjones3660 2 года назад

You’re welcome

@sundrghealth780 Год назад

You are truly incredible! I woke up with a lot of discomfort this morning, but after performing the exercise you suggested, the pain is completely gone!!! Bravo

@buckychris50 9 месяцев назад

Christine from Goa, India. Please do not stop your videos. The motivation and advice in all your videos has caused me to lose 17 kgs (followed circadian clock), I've gone from walking with a stick, to no stick at all....3rd stage arthritis. This time next month, I'll be pain free. Tysm❤

@epmanualphysicaltherapy 9 месяцев назад

Hey Christine, You are very welcome! We are thrilled that you've been able to benefit from the information that we have shared. It is awesome to see how motivated you are and that you have been able to improve your situation. Great work! We appreciate the kind words. We'd love to hear how you are doing as you progress.🙌 Please take care!

@wendyhannan2454 2 года назад

Well done David , great information I’m going to follow your advice. I have stairs at home to practice on. I find coming down stairs the worst. 🙏

@epmanualphysicaltherapy 2 года назад

You're welcome Wendy!!! Please let us know how it goes trying this out. 😀

@jeaniel1004 2 года назад

Great video! As a Neuromuscular Therapist, I watch a lot of fitness videos where I end up correcting the practitioner. This one, however, is excellent! I learned something!

@epmanualphysicaltherapy 2 года назад

Very cool Jeanie! We're happy you liked this video and learned something!

@wobble108 9 месяцев назад

I've been climbing stairs sideways, so will do this from now on. Thank you.

@epmanualphysicaltherapy 9 месяцев назад

Hey Wobble108, this is great to hear! We hope your knees feel fantastic as you get to practice this and get good at it. Please let us know how it goes for you!

@roxannamarinak3156 Год назад

Thank you so much!!!. I just tried this and could definitely tell a difference! I played tennis for many years and have a bad right knee & meniscus tear with surgery years ago . I do not want a knee replacement and do water exercise. I definitely have stairs in my home that I go up and down every day. Look forward to working on this. Thank You again.

@epmanualphysicaltherapy Год назад

Hey Roxanna! You're very welcome! Sorry to hear you have a bad right knee :-( Let us know if working on this helps! 😊 Here is a great playlist we have with more videos on walking and stairs advice for painful knees. “Walking & Stairs Advice For Painful Knees, Hips, And Ankles” ru-vid.com/group/PLJVIPiFvv1mZqQdy7MnE2Q1H_Xfgxi5zH

@edwardpaulsen1074 2 года назад

One of the things I learned to do because of serious knee pain was to go DOWN the stairs backwards... Yes, it is quite awkward in it's own way, but it even further lessens the shocks of landing because the toes are pointed and seeking the next step and the forces are partially absorbed by the calf muscles and takes further stresses from the knee since that is the joint that is "buckling"... When I thought about it after watching the video, I am actually maximizing the use of my glutes to control all the forces of my descent... Not sure whether that is "helpful" or even "correct", but I found it to be an immense relief for me after nearly falling several times.

@4cats2008 Год назад

I've resorted to the backwards going down the stairs at times due to knee pain so I will try this method today!

@maniyan_wanagi 2 года назад

I'll sure try this. I'm 61, have had a painful knee for about 25 years, now the other is acting up. My "good knee" has become my "bad knee".

@epmanualphysicaltherapy 2 года назад

Oh no, sorry to hear about your good knee becoming your bad knee Mequiades :-( Yes give this a try to see if you feel better going up and down stairs. You also need to start working on your glutes to get that longer-term relief for both knees. Have you tried our exercises for that? “Top 5 Glute Muscle Exercises For Knee Pain” ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-NXdCjT2QtJA.html

@ohiodreamer88 6 месяцев назад

The pain coming downstairs, I have had it for 2 months. It started about the time I started riding bicycle. Just turned feet coming down stairs and no pain!!! Thank you David.

@epmanualphysicaltherapy 6 месяцев назад

Hi Ohiodreamer, that is fantastic to hear! Using a bike will be helpful if you can get your glutes to work during the exercise. If you feel you are using your quads more than your glutes while using the bike, then you will likely make your knee problem worse 🥺 We have a playlist for walking and stair advice that you might find helpful. You can access it here: “Walking & Stair Advice For Painful Knees, Hips, And Ankles” ru-vid.com/group/PLJVIPiFvv1mZqQdy7MnE2Q1H_Xfgxi5zH We'd love to hear how you are doing as you progress.🙌 Please take care!

@joannaskolfield4197 Год назад

So glad I saw this video! I have osteoarthritis in my knees that seems to be getting worse. We have three sets of stairs in our house and I cringe every time I see them because I know I’m in for a world of hurt. Can’t wait to try this. Thank you!!❤

@epmanualphysicaltherapy Год назад

Best of luck Joanna, you've got this! You're very welcome ❤️😊

@johndsouza3352 2 года назад

Thank you Dr. for this video. Could you also make one for buckling knees. I've recently realised that my left knee buckles when I'm walking on level ground or as I climb up or down a pavement and I've missed falling many times. This happens suddenly and without warning. Grateful if you could upload a video about this. I'm sure many others have similar knee issues. Thank you!

@epmanualphysicaltherapy 2 года назад

Hey John! Great topic! We'll pass it on to Dr. David and see if it's something he can do a video on soon. Yes you're right, many people do have similar knee issues.

@margheritamuller8708 Год назад

wonderful. some of these things nobody tells you. except David and I can say I have proof. I have started using the steps differently as there are many in my home, and this is so validating.

@epmanualphysicaltherapy Год назад

Hey Margherita! So glad to hear it! Keep up the good work!

@jodyearl1458 5 месяцев назад

As someone else stated, you are my hero. Step by step and gentle instructions are so helpful. I feel so safe in your hands ! I’ve followed your lower back lumbar exercises and the knee exercises and the relief I get is phenomenal! Thirty five years of chronic pain cured only on your videos! Thirty five years of many many osteopaths and physiotherapists, hundreds of instructional videos on the web none compares to you ! Thank you