How To Go Up and Down Stairs After Knee Replacement WITHOUT Support!
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- Опубліковано 14 чер 2024
- If you recently had a knee replacement in the past year and you still struggle with using the stairs then you are going to want to watch this video! In this video I discuss the reasons why you are still having trouble with this activity and show you the best exercises to allow you to eventually use the stairs without any support.
Chapters
00:00 Intro
0:53 What you need to be able to use the stairs independently?
2:35 Exercise 1
3:27 Exercise 2
5:56 Exercise 3
Stairs can be a very intimidating activity for many people after knee replacement. It requires the surgery knee to have good range of motion (flexibility), strength, and balance/stability. Without these components you can expect to struggle and have to use extra support like railing to help you negotiate them. But with the appropriate retraining you CAN and SHOULD be able to use the steps independently. Here are 3 critical exercises you want to master to be independent and safe with stairs.
The first exercise we will discuss is the Loaded Knee Flexion with your foot supported on a step or stool that you have at home. This exercise will focus on providing you with the flexibility and range of motion that you need in both the surgery knee and the ankle to be able to you the stairs. Here you will set up with your surgery leg on top of the step with your hips squared and facing forward. Slowly weight shift your body forward while trying to bring your knee directly over your foot. If your knee is still lacking knee flexion this will be an exercise that you want to keep working on. You can perform this for about 1 minute at a time.
The next exercise we will cover is the Step Down exercise. Here we are focusing on building up strength in your hip abductors and the quadriceps. The focus with this exercise is to control the descent to train your quadriceps eccentrically. This will not only strengthen but also help improve the flexibility in your knee. Start by transitioning your surgery leg up on the stool with your body facing forward. Lean your trunk forward over your front leg and lift your body up onto the step. Then leading with the non surgery leg behind you hinge your hips backward and slowly lower your body back to the starting position. Use as much hand support as you need in the beginning and then as you improve you can take away the assistance. You will perform 3 sets of between 6-8 times on each leg. Then as you improve you can begin perform 10-15 reps. This will be one of the best exercises that you can do for your surgery knee for longevity and health!
The last exercise we will discuss is the importance of the Single Leg Balance. This will help you build stability, balance, and coordination when balancing on one leg. In order to be independent and safe with any stairs you must be able to balance on each leg without support for at least 10 seconds. This is one of the most difficult tasks I see people struggle with but don’t spend enough time here. To begin start by standing with your body next to support around the home. I find that the corner of two walls is great for safety because you can use your hands along the wall as much as needed. Then simply shift your bodyweight to one leg by lifting the opposite leg off the ground. Don’t focus on how high you need to lift the leg but focus on standing up straight without leaning over too much. Perform this for 3 sets of 10-20 seconds on each leg.
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Thanks for stopping by to watch! If you found this video helpful please don’t hesitate to SHARE this with someone you know! Also to stay up to date with all new upcoming videos subscribe to the channel! Have a great day!
I had my surgery six weeks ago . And all is great. I wish I would have seen your videos a lot sooner. Your therapy is fantastic. Thank you so much.
Thank you so much for watching and I’m so happy you found the channel! Your words are so positive and encouraging! Wishing you the best in your recovery!!!
Thank you again, Dr. Mike. I’m 5 weeks post-op and my PT doctor had me climb stairs this week for the first time. This video is very helpful for home PT. Thank you
wow congratulations on the progress you've been making!I'm glad you found this one helpful! Keep up the hard work!
Thank you for your videos. It’s been a long haul trying to find someone who is recommending things that feel up to date, well-researched and sensible. You’ve answered a lot of questions I’ve had about getting used to my new knee. I’ve also been looking into working the fascia around the surgery to help with flexibility/mobility. Subscribed & liked.
Thank you so much for your kind words and for taking the time to share them here on this video! I’m glad you found this video helpful and I assure you that I’m always looking to teach others researched based treatments that are effective! It’s really nice to hear that you appreciate that! Wishing you the best in your recovery!
Thank u very much Dr .🙏🙏🙏 As you replied for my comment on your ' Before and After knee replacement ' video u made this video very soon which is very very helpful for me . U explained very well and I will do this daily and try to improve my stairs climbing independently without any support. If any doubt I will ask in the comment section
You’re very welcome! I wanted to do my best to answer your questions and I’m glad you found the video helpful! Thanks for your support it really means a lot!
Thank you for explaining this so well, others tend to minimise the complexity, I’m just attempting to establish this process following knee replacement surgery the end of September. I’m surprised how difficult I have found this so delighted to have these tips. You are so good at presenting information Dr Mike in such a clear and professional manner, you should have many more subscribers I will be sharing your content widely. Thank you. 🥰🏴🇬🇧
Reading comments like this make me so happy! And your kind words inspire and encourage me to want to continue to make content out there to help people! I’ve always appreciated you taking the time to comment on a video and to share your input about topics! And I want you to know that if there is an idea or question that comes up then ask away and I’ll do my best to make a video about it. Odds are there are many others in your situation also thinking the same thing 😁 I want you to know I appreciate you as a viewer and it would mean so much to me for you to share my content with many others! This does allow me to eventually reach a larger audience to help! Once again! Thank you 🙏🏻
Just to let you know your videos are very thorough and wonder if you have gone thru knee replacement yourself.
Thank you for stopping by to watch and I appreciate your kind words! No I have not gone through a knee replacement myself but I am a physical therapist who also works in the home health setting. So I see many total hip, knee, and shoulder replacements less than 24 hours after their surgery! I really enjoy helping them get back on their feet and encouraging them that they can still live pain free!
@@marythereseabbatemarco-mun8036
Hi Dr Mike wee update another 2 weeks down the line, your exercises have made such a difference to my use of stairs, I’m getting there, staying in an old Victorian house I have many stairs! I hope you don’t mind but I showed your video to my Consultant orthopaedic surgeon and he was very impressed he added one additional thing that may also be helpful and that is to try the balance on one leg exercise with eyes closed initially to fool the brain and gain confidence 😁 then try with eyes open. I also shared the video with his physio team to give them some extra tips 😁and they totally agreed with the quality of content, my own physio particularly liked the part of the balance exercise where you explain about using a free corner of a room - she is going to adopt that, saying she often worries about the safety aspect and fall prevention strategy for her patients particularly the frail elderly when they go home to practice unsupervised. Thank you once again Dr Mike for your expertise, much appreciated. 🥰🏴🇬🇧
You are soooooo welcome! Thank you for taking the time to comment with such encouraging and kind words! It sounds like you're really progressing well after this surgery and I have to say that I am enjoying these little updates! I like hearing peoples experiences and how their recovery journey is coming along! Everyone has a different story to tell and that's wonderful! I am so happy to hear that you're using some of the techniques and exercises I've taught in my videos and they are helping! This is the ultimate goal with this channel is to provide you all with a resource that will give you tools to help build strength and resilience with your body! And I hope you know that the greatest compliment you can ever give me is by sharing my content with others that you know! I am beyond humbled and extremely grateful to have viewers like yourself that enjoy my content enough to share it with other friends, family and practitioners. This definitely helps me reach a larger audience as I grow on UA-cam! And I'm happy to say that I am just finishing up my next video which will provide you with more ideas on how to train your balance and improve your stability! I'll be posting that in the next 24 hours its just taking a little longer than I expected lol. Thanks again for all your support! Cheers and be well!
@@MovewithDrMike thank you so much for your kind words Dr Mike appreciated, at physio today, now at 125degrees (lol she keeps measuring!) and a perfectly straight leg ⭐️if that’s means anything 😁but I’ve to keep going! Thank you for all your help, your videos have been a great source of additional expertise definitely aiding my recovery. Onwards and upwards and a very happy thanksgiving to our friends across the pond enjoy your celebrations🥰🏴🇬🇧
@@Diana-007 wow 125 degrees is fantastic!! Great job and keep up the good work! Happy Thanksgiving and enjoy your day with your friends and loved ones!
Thank you! Thank you! Thank you!!
You’re very welcome!! I’m glad you enjoyed this one! Thank you for watching and taking the time to comment!
Thank you, Dr. Mike! The video on stair strengthening is great, but what about decending the stairs?
Thanks for taking the time to watch this one! I really appreciate your support and I’m glad you enjoyed this one! The step down exercise that I go over in this video is actually one of my favorite exercises that I give to my patients to help them go up and down stairs easier! It trains your quadriceps and hamstrings eccentrically which has been proven in the research to be the best way to build strength! I definitely would start with that one! If you’re looking for other ways to strengthen your knees then I think you’ll enjoy this video I made here! Let me know what you think ! ua-cam.com/video/xojJh6j5l0Y/v-deo.htmlsi=4R4MrXwxFIHXSbAf
I'm going for TKR in 5 weeks so since I haven't been able to go up and downstairs for years, I will start these exercises pre op..but how soon after surgery, is it safe to start doing these 3? Seems like a really strong load on the surgical leg? I'm still a little leary on which exercises can be tried day 1, 1 week, etc.
Nice sir
Very good
Thank you so much for watching and taking the time to comment! I’m glad you enjoyed this one!
My problem is that I have not gone up stairs right for 7 or 8 years. I am 6 weeks out from replacement and I am so trained to not step up with that leg that I have to stop and make myself do it. It doesn't hurt but my leg isn't listening to my brain.
Thanks for watching! I know it can be very challenging especially if you haven’t performed this activity in a very long time! But to relearn the skill you have to try it and practice the correct form over and over! Maybe consider starting with a very low step that is 2-3 inches tall and then over time as you build more strength and confidence you work towards something higher! Wishing you the best in your recovery!!
Like your videos after my TKR. However kill the background music. Find it very distracting.
Thanks for taking the time to watch and comment on this one! Your feedback is appreciated! Take care!
Thank you Dr Mike for your teaching. My problem is : I have to walk up 18 steps to my bedroom. Every time i walked halfway the staircaes , the buttock muscles of hip on the side of the operated leg
goes into great spasm that is so painful that i was forced to sit down.
Please advise
Thanks for watching! One of the best techniques I teach my patients when they immediately get out of surgery is “up with the good, down with the bad.” This technique forces the non operated leg to do all the work with stairs. Then as patients improve they can slowly start to implement this exercise I go over in this video! I’d recommend always holding onto the railing for support and it’s preferred to have someone guarding/supervising you for safety! Hope this helps!
I had TKR left knee 6 weeks ago and am just starting to go up stairs. I am overweight and my dr said that was why I was having difficulty. Thanks for this video. I will practice these exercises starting today. Is it possible to still improve range of motion after 6 weeks?
Thank you for watching and I appreciate you taking the time to comment! Yes it still is possible to improve your range of motion past 6 weeks but it takes consistency and might require you to increase the intensity with the stretching! Hope this helps
Thank you for this informative video Dr Mike. How many weeks post op can one be able to walk up and down the stairs like you have shown? I am 3 weeks post op. Left knee replacement.
I’m glad you found this video helpful! And that’s a great question to ask. It’s really dependent on one’s pain levels after surgery. Especially since this activity requires the quads to work eccentrically which can put a great demand on all the muscles around the knee. I’ve started this with some of my patients in as little as 2 weeks but others need more like 4-5 weeks because of their pain. It’s important regardless to start with a shorter step and less repetitions and then progress to higher steps and more reps as you improve with the activity! I hope this makes sense! Thank you again
@@MovewithDrMike Thank you. I hear you. I have done great since surgery and have no pain right now and started walking without a cane or walker after a week. I will definitely push a little beyond my comfort zone. Thank you so much for this info. 🙏
@@ruthgovender wow this is so fantastic hear! Thank you for sharing your story and I’m hoping for a fast recovery! Please let me know if there are any others questions or topics you’d like for me to cover in an upcoming video! Thanks again for their support !
I like your videos. Im 5 months PO and 97° ROM. I am not going to do MUA in fear of fractures. Im back in PT to strengthen quads calf and glutes. I feel there has been an improvement. In your opinion do you feel that with strengthening I could improve my ROM over time?
I do appreciate you taking the time to comment! When it comes to range of motion I would say the first 3 months are key in trying to get back as much range of motion possible. But this doesn’t mean that you still can’t make improvement with your ROM if you still work at it diligently. The key is to work on the right exercises that are taking your surgery knee to its end range and focusing on holds so that over time the muscle and skin can stretch! If you haven’t done so check out my knee replacement videos in my surgery playlist where I go over some of the most effective stretches for the knee that I use with my patients! Consistency with the stretching is key in getting your ROM back. Hope this helps and I’m rooting for a full recovery! ua-cam.com/video/tSxN6vpIpyQ/v-deo.htmlsi=PSQu55LvaiGW6htM
@MovewithDrMike thank you for responding I will take your advice and watch your video. It was nice to hear back from you so quickly. Your videos and explanation on your videos are done well. Thank you again.
@@marythereseabbatemarco-mun8036 of course wishing you the best !
Hi Mary. Im a 110 12 weeks out and i see dr weds. I bet she says i need a mau. And i can drive. Ect. But im afraid she gonna get mad if i refuse to do it. What did ur dr say? I had a bad bad knee all my life. Im at where i was prior if not better.
@leegill7837 my first PT refused to work with me anymore. They told me that medicare would no longer pay for my sessions which really upset me as I was already frustrated with loss of muscle strength. Before TKR I worked out 2 days a week with a trainer. My Dr. told me I would not be forced to have MUA but the PT said otherwise. I found out 3 weeks later from medicare that there is unlimited number of sessions as long as it was deemed medically necessary. So I found another PT in a different location in October and they are working with me to concentrate on strengthening my glutes quads and calf. Its working Im happy with my progress and things are improving. My ROM went from 97 ° to 100° and Im able to walk upstairs like a normal person with less difficulty. I can drive and do all other activities like before TKR. I can get on the floor and able to get back up successfully without help but not as gracefully like before. But im not looking to climb mountains or ride my bike for fear of fractures which led me to TKR in the 1st place. Which was another reason I was adamant about MUA there is a risk of another fracture and most, not all, but most people reach ROM to 120 + when under anesthesia but then fall back to wherever they were right after anesthesia. I feel its not worth it. Plus in my opinion... I dont ever want to go back to taking pain meds as it was a bad situation for me. No one should convince you of something you don't want to do. Its your body your decision. I hope this helps you.
It does not address my issue.
Thank you for watching! I’m sorry that this wasn’t helpful for you. When it comes to using the stairs there are many causes that can be limiting your ability to perform this activity. This can be caused by lack of flexibility, lack of strength, or poor proprioception in the knee. If you focus on addressing these 3 components of rehab you’ll eventually be able to perform steps in no time! Wishing you the best of luck!
Helpful for going up stairs BUT, what about walking down stairs????
Thanks for watching!! This exercise will help you with both going up and down the stairs because it requires use of the same muscle groups!!