5 min learnNew DelhiAug 18, 2026 03:02 PM IST
Orthosurgeon Dr Kshitij Soni not too long ago defined how individuals with knee ache can use stairs whereas placing much less pressure on the affected joint. In a video, he shared a easy mnemonic to recollect the method: “good goes to heaven, unhealthy goes to hell.”
“For unhealthy knees, keep in mind this mnemonic at any time when you’ve got knee ache and it’s important to climb stairs,” he stated on Instagram.
“What it means is, when you find yourself going upstairs, all the time use your good knee first, and when you find yourself climbing downstairs, use your unhealthy knee first. What it does is, it decreases the load that stair climbing places in your knees, and your knee ache is not going to be aggravated because of stair climbing.”
DISCLAIMER: This text is predicated on info from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
However does this method truly cut back the stress positioned on a painful knee? In line with Dr Gaurav Prakash Bhardwaj, Director – Sports activities Harm, Joint Preservation & Substitute Surgical procedure, PSRI Hospital, the method can assist cut back the load on a painful knee, though it doesn’t handle the underlying explanation for the ache.
Why ought to your stronger leg lead whereas going upstairs?
“Sure. The usually beneficial rule, ‘good leg up, unhealthy leg down,’ can assist to scale back the load on a painful knee,” Dr Bhardwaj tells indianexpress.com.
When climbing upstairs, the main leg has to assist carry the physique’s weight onto the upper step. Utilizing the stronger or much less painful leg first permits it to tackle extra of this work.
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“When going upstairs, the main leg is the stronger leg, and it will possibly take extra of the physique weight and push the physique upward,” he explains.
Why goes downstairs tougher on painful knees?
“Usually, taking place stairs places extra stress on the knee because the muscle mass across the knee should slowly management the drop of the physique,” Dr Bhardwaj explains.
This includes what is named an eccentric contraction, the place muscle mass stay lively whereas lengthening to manage motion. The method can enhance compressive forces inside the knee, significantly across the kneecap.
“You need to use power to carry your physique as much as stand up the steps however for many individuals with knee arthritis or knee ache taking place the steps is extra painful and makes you are feeling extra unsteady,” he says.
That’s the reason putting the painful leg down first might be helpful. “When you find yourself coming down, placing the painful leg down first can lower the quantity of power and management that’s required from that knee,” Dr Bhardwaj says.
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Do you have to keep away from stairs in case you have osteoarthritis?
“People with delicate, steady knee ache can usually safely use stairs if they’re cautious and their signs stay manageable,” Dr Bhardwaj tells us.
The truth is, fully avoiding stairs and different types of motion could have its personal draw back. “Should you by no means take the steps, you may also lose muscle strength over time,” he provides.
Nevertheless, there are conditions the place stairs mustn’t merely be pushed by means of. Dr Bhardwaj recommends limiting stair use and searching for an orthopaedic analysis should you expertise vital knee ache, swelling, repeated knee buckling or instability.
“The quantity of stair exercise you need to do is dependent upon the severity and explanation for the knee drawback,” he says.
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The best way to climb stairs in case your knees damage
Dr Bhardwaj recommends a number of different precautions:
Use the handrail: “It’s good to make use of the handrail, it helps and takes the load off the knees,” he says. Holding the railing can present further stability and cut back a few of the load positioned on the knees.
Take one step at a time: If the ache is important, you don’t essentially have to make use of an alternating step sample. “These with nice ache could use the steps one step at a time, bringing each toes to the identical step earlier than going to the following,” Dr Bhardwaj explains.
Put on supportive footwear: Sneakers that present ample help could make motion extra snug and enhance stability.
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Keep away from sudden twisting: Take your time on the steps and keep away from abrupt twisting or pivoting actions, which might place further stress on the knee.
Contemplate a strolling assist if wanted: For extreme ache, a strolling assist could typically be acceptable, however Dr Bhardwaj says this needs to be beneficial by an orthopaedic specialist or physiotherapist primarily based on the person’s situation.
DISCLAIMER: This text is predicated on info from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
