Effective Techniques for Reducing Pain When Going Up and Down Stairs

Ascending and descending stairs are everyday activities that are often overlooked but can cause discomfort or even pain in the knees if done incorrectly. The following are effective techniques to reduce pain when going up and down stairs.

How to Descend Stairs Without Feeling Knee Pain

1. Ensure that the toes touch the floor first when descending stairs.
2. Ensure that the sole of the foot is firmly planted on the step and maintain balance on the ankle.
3. Bend the knees when the feet touch the floor to reduce pressure load on the feet, and maintain balance while descending stairs.
4. Descend stairs slowly to reduce the risk of falling and distribute body weight evenly.

How to Ascend Stairs Without Feeling Knee Pain

1. Ensure that the sole of the foot is fully planted when ascending stairs.
2. Place the body weight on the back of the foot (heel) to keep the ankle in a balanced position.
3. Avoid excessive pressure on the toes, ensure that the position of the sole of the foot, ankle, and knee are balanced.
4. Use thigh, buttock, and hip muscles to balance the body when ascending stairs.
5. If balance is compromised, hold onto the thigh with your hand to increase thigh muscle strength.
6. If balance is compromised, use the staircase railing to avoid the risk of falling.

By paying attention to these techniques, Hermina's friends can reduce the risk of feeling knee pain when going up and down stairs. Additionally, it is important to maintain flexibility and strength in the muscles around the knees by regularly performing strengthening and stretching exercises. Awareness of the correct techniques and proper care will help maintain the health of your knees in the long run. If you experience pain about joint or nerve pain, please consult with us at the Hermina Podomoro Hospital, Pain Clinic.

 

Referensi:

WeShape, https://youtu.be/58lgBxrby4o?si=t8z3YPdkuIN73RUa