Secret to Climbing Stairs without Knee Pain-Exercise Included

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Climbing stairs is a common cause of knee pain. In this video I focus on the most common problem that leads to knee pain from climbing stairs and I provide some simple exercises to help you fix the problem. When you learn how to coordinate your waist action with your hip action, you can walk up stairs with vertical posture, minimal effort, and no added stress to your knees.
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Basic Stair Climbing Tips
1. Keep the feet facing forward: Turned out feet cause the weight to settle over the inside of the foot, ankle, and knee. Over time this will wear out the connective tissues resulting in injury and degeneration.
2. Keep the posture vertical at all times: There is no need to bend over as you walk up stairs correctly. Bending over adds stress to the lower back and also distributes the weight unevenly over the feet.
3. After placing the heel on a step, then bring the forefoot down, then shift the weight forward and up (I will explain in this video), then push directly up with the forward leg hip.
Shifting the knee too far forward when climbing stairs will cause knee pain.
00:00 Introduction
01:10 Three phases to walking up stairs
01:58 The problem phase
04:19 2 Exercises
07:29 Final Practice
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Опубликовано:

2 авг 2024

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Комментарии : 33

@katherinejaconello7334 3 месяца назад

It is very hard for people to do simple things. It seems to be a universal affliction. Your simple remedies work. Thank you.

@ToddMartinMD 3 месяца назад

My pleasure. Most things are simple once you learn how to do them. Unfortunately, most people simply learn the wrong way because they never think about it.

@dolphinm3639 2 года назад

I'have been going up stairs the wrong way for a very long time. Certainly this will take practice. Thank you

@ToddMartinMD 2 года назад

You're so welcome!

@lucagian9801 2 года назад

excellent. the correct use of the core is the true game changing. thx for all your efforts

@ToddMartinMD 2 года назад

Thanks Luca

@LUCHTHANS4 2 года назад

i love your videos. especially your calm, simple and positive explanation

@ToddMartinMD 2 года назад

Thank you very much

@Thuliina 2 года назад

ofc tis helpful.Thanks a lot

@ToddMartinMD 2 года назад

My pleasure

@litsaludgate8759 2 года назад

Thanks 👍😊

@ToddMartinMD 2 года назад

My pleasure

@kingmasudwazzirie8992 2 года назад

King Todd Martin, can you make a video on how to walk like a king? you can, please make it. love you brother

@ToddMartinMD 2 года назад

I love taking requests, but I don't think there is a specific King walking style other than walking normally. So I wouldn't be demonstrating anything different than I do in all the other videos.

@JakesYan 8 месяцев назад

Todd i wish your videos get more views! Far too many videos on youtube teaching the wrong movements yet those videos get more views 😢

@ToddMartinMD 8 месяцев назад

You and me both. I may be to complex for some, or who knows. It seems to pay off to be wrong but simple.

@divad968 2 года назад

Todd,, this is such a simple explanation on how to climb stairs properly. Is it really that easy? Yes, it is. And the exercise there is so powerful. I can do it fairly easy and still it is that powerful. These kinds of exercises of all 8 core movements is valuable. At least for me. The first one was SET and the last one was PUSH, right? Thank you for your effort to always come up with something new.

@ToddMartinMD 2 года назад

Thanks David. I was trying to go as simple as possible to reach more people. The first exercise forward shift is SET. In the second exercise, the shift forward and up is reach. That is why the arm goes forward on the side of the forward leg. Think of REACH like throwing a jab in kickboxing and Push like throwing a cross. If you haven’t watched the kickboxing videos I think those give some of the clearest feeling of the movement because the arms will project in a very specific and recognizable fashion when done correctly.

@divad968 2 года назад

@@ToddMartinMD Yes, of course. PLUCK or REACH. My mistake. Yeah, I've watched them already.

@litsaludgate8759 2 года назад

Πονάνε τα γόνατα μου πολύ σας ευχαριστω

@lilmotel6663 2 года назад

Love your videos man. Do you have any thoughts about Haglund’s Deformity? My wife suffers from this and we have a hard time finding any information on how to correct, prevent, and/or improve this issue. Thank you and Keep up the great work!

@ToddMartinMD 2 года назад

I am glad you are enjoying the videos. I don't have any expertise on Haglund's deformity other than what I have looked up. I am more familiar with the achilles tendon bone spur which is related to tendonitis of the achilles tendon insertion. The Haglund's sounds like it is more related to shoes irritating the back of the heel bone, so I would start with avoiding the types of shoes that are said to contribute. It also sounds like the same type of heel stretches used for planatar fasciitis and achilles tendonitis can be helpful. I have a video on Plantar fasciitis which describes those stretches which she could try.

@litsaludgate8759 2 года назад

Thanks 😊

@litsaludgate8759 2 года назад

Thanks 😊👍

@ryanthompson3446 2 года назад

Any thoughts on Nicholas romanovs pose method of running and walking?

@ToddMartinMD 2 года назад

I haven't studied them, but after watching a couple of videos, it sounds like he is talking the same stuff as Danny Dryer in Chi Running and Walking. The principle being that we lean forward to fall and then we are just essentially picking up the legs and putting them back down while falling at different speeds. I wholeheartedly disagree with this premise, although it sounds so simple it sells. There are very specific patterns of core movement that must happen in either running and walking and they do not begin by leaning forward to fall. There is a natural slight lean that occurs with the proper core movement with normal speed running, although not with sprinting. You will notice with Usain Bolt sprinting, once he gets going there is not even the faintest bit of lean. He is completely vertical. This basically proves that running is not a matter of leaning into gravity to generate the force of the movement. The only thing I agree with him on is the fact that you do not need to push when walking.

@ryanthompson3446 2 года назад

@@ToddMartinMD I agree, just curios, one more thing do you feel more weight on the outside of the foot in gait, because I do and I notice tribes that still exist and have nice gait and feet seem to be more on the outside of the foot.

@ToddMartinMD 2 года назад

By the time your full foot is on the ground, the weight should be equally distributed. You should feel even weight between the 1st metatarsal head, the 5th metatarsal head, and the heel. The heel placement initially is slightly on the outside of the foot and then moves to the inside as the forefoot lower and the foot pronates. If you feel your weight on the outside after the full foot is on the ground, you have an issue that needs to be worked on. If your shoes wear out on the outside, that would be a very good indication.

@celiamoses6956 2 года назад

Since i have developed knee problems i have learned how important it is that your knees dont go over your toes Lol. I have more trouble going down stairs. Do you have anything about that?

@ToddMartinMD 2 года назад

Just check out the channel. There are multiple videos on going down stairs

@andymaslowski6854 Год назад

I watch your wideo 2 day's and I see difference . I'm 70 years old I have terrible bow legs ,it is any way to fix that? Thanks Andy.

@ToddMartinMD Год назад

My pleasure. I don't think there is a fix for the bow legs because that develops over a long period of time. The best you can do is work on the proper technique and that is the best chance of bones to re-adapt.

@andymaslowski6854 Год назад

@@ToddMartinMD Todd ,I will .Thanks I belive The God showed for me Your video.