Climb Down Stairs Correctly | How to Descend Stairs | Physical Therapy
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- Опубліковано 30 вер 2024
- While walking up stairs requires activation of the glutes and hamstrings, descending stairs is all about the core! Dr. Lin explains how using your obliques and lengthening your core is key to your graceful descent down stairs!
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Not all exercises, suggestions, and recommendations presented here are suitable for everyone and are in no way substitute for medical counseling.
These exercises can result in injury. Any user of this program assumes the risk of injury and holds harmless and releases Dr. Justin Lin and Rehab and Revive Physical Therapy, Inc. from any and all liability in connection with the program and advice herein.
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Schools should teach children to do basic human movements properly! I would have benefited from that. I'm all kinds of messed up from various issues that can probably be linked to my gait and stuff. Thank you for your help, I appreciate it
Like what problems specifically?
yes! 🎉
Could you also demonstrate the wrong way that a lot of people do, to see the difference. Thx😊
Should I look at my feet while walking down the stairs or should I look straight ahead?
I love this! I’m a “toe walker” and am learning to walk on my legs and not my toes. This made stairs so much easier! I’ve been trying to teach myself how to do things with my heels down and stairs are my nightmare. This is awesome! It works.
We are so happy to help
Having knee and thigh strain problems, landing on the toe (and _then_ bringing the heel down) greatly shortens the angle-distance and the muscle extension. Depending on the steps-height, this can cut both almost in half.
As a fellow toe walker, I concur!
@@RehabRevive don't the toes absorb the shock? seems using the foot would transmit the force to your spine. But maybe not...Sprinters use the toes. What about that motion? Thanks.
Rock on! I can climb up no problem. Going down, very unstable
Dude! Whoda thought stepping on heel (flat foot) could make a difference! Duh! Thanks!
Thank you for these stairs videos...I'm staying in the upstairs of my sister's house...I however live in a single story house...I can go up and down now without feeling like I'm climbing a mountain.
Me when I was in school: Slide down and then jump from the 5th step.
How are you the only "cool" doctor I have ever seen on UA-cam talking about this stuff....the other guys are so stiff and dorky. I like your sunglasses especially!
Oh man! Eric this might literally be the best comment in 10 years! We think there are ton of dorks out there too. We try to kick @$$ in all we do and look good doing it :) Made Dr. Lin's week!!!!
Excellent demonstration of walking down stairs without using a railing. I can watch this and practice this in my mind in addition to physically doing it. It will speed up the progress using neuroplasticity to rewire the brain.
I just discovered this & can now double my stair workout
This lacks any information on how to reduce the strain and damage to the knees
Getting older, to reduce shock to the knee, I switched method to cats technique by using forefoot when landing instead when running downstair. And, use proper streching before exvercise. It helps me alot.
Thank you very much from India
You are welcome
Thanks so much omg, now i finally know how to get down of stairs with legs. I used to use hands to get down 🎉🎉😊❤❤❤
OMG SO CRAZY! You must be sooo strong
Should your whole foot come down while coming down stairs quickly
What about when you have a dislocated leg? I don't think this applies rather it's actually the surrounding knee joint ligaments needing strength along with quads to fully slow you down and not fall forward since all the weight is on that one leg in motion as you get the next leg out.
I didn't know how to get down the stairs 🙂
I've been having horrid issues with my ankles most of my adult life to the point of looking at getting a wheelchair cause its been that painful... Realied the ligaments that have been hurting constantly in my foot are the exact same as toe walkers.
I wasn't a toe walker as a child, but... my childhood required me to sneak around the house as I was not allowed to make any sound at all. So re-learnt it during my teenage years. unfortunately it's become a fullswing habit as an adult and I can barely walk upstairs. Simple videos like this have helped so much...
I used to walk like this
Everyone 12345678910
Me 1122334455667788991010
Dr, can you explain why NHL players walk with their knees pointing outward? My knees move like yours.
IN MY 15 YEARS OF LIFE IVE BEEN DOING THIS WRONG
I don’t see any difference in lengthing
I had a stroke and find it difficult to walk down stairs, because my balance is gone and my muscles don’t work properly
Using fullfoot will increase pressure to the knee. Not good for person having knee issue. Better use "cat techniques". It will absorp the momentum.
Have to disagree. Flatted footed seems to help me me. Just started. Will see.
Can going down stairs help strengthen VMO Muscle ? {I have PFPS}
Why are you not holding the bar for safety?
I know right? I would be afraid to try it his way as I always hold onto the railing or bar for fear of falling or losing my footing or balance.
Amazing!!! I'm taking Pilates now which focuses on the core and working on regaining ability to walk up and down stairs.
Instructions unclear I launched 10 nukes in California
Hey I really enjoyed this video and the other on walking up stairs. I have recently acquired a job that entails me walking up and down stairs very often; I'm a barback and need to get things from a storage area up to the bar when they run out. Recently I've felt a strain on my knees and I'm wondering if trying these therapeutic methods will decrease that sensation, because I often feel my knees hinging backward when I step up the stairs. Any advice would be appreciated, furthermore thank you for sharing this great advice.
Yeah more than happy to help! A lot of the time it is bad habits or poor mechanics that lead to wear and tear and breakdown. Often implementing changes such as the ones in this video are all you need. If you continue experiencing symptoms, it's probably best to have it looked at by a physical therapist or other physician to make sure there are no other causes that need to be addressed!
I keep breaking my left ankle every step i take down the stairs
You should used your frontfoot when landing not your full instantly.
I love this!
This loves you back!
Subscribed
Thank you
It looks awkward, but I find going down stairs backwards much more controllable and safe. Walking down foward, especially on short lip stairs or steep steps (Size 14 foot) requires heel contact 1st, and worse having to point my toes completely sideways.
I know what you mean, and a friend of mine thought it was ridiculous, not to mention unsafe, but in my case it had more to do with knee and muscle problems; my shoe size is 10. That said, I've abandoned the gait in that it's doing nothing to train and strengthen muscles to come down normally forward, and I've focused on keeping a completely vertical stance in doing so; my former habit-in coming down forward that is-of leaning a bit forward and over-relying on the handrails were not any solution.
Do you lean back a little when you go downstairs?
Again flatter the foot. The better. If the stairs is wide enough dont even let your towes and pillows hang over the stairs. This almost natural cause you to keep right posture on stairs. I will concentrate more on core. And bending going up.
Well said Tom!
Don't bounce . Roll like band camp and high knee out of it for a softer landing on the heels . Escalators are good practice .
A really slight high knee goes a long way .
OMG THANK U THIS HELPED well i tried to but i just went to a waterslide with playground in it and i got hurt and with your help THANK YOU!!!
Thank you very much for this
Turn down the loud and annoying music.
I injured a tendon in my foot. Hulesis flexor lungys. Been a year of walking weird now that it don’t hurt no more I can’t walk fast or run or walk down the stairs it’s crazy! All my tendons feel stiff n muscles . When I warm I feel better but once I cool down I get back being diff n pain . Walking flat foot n stuff
like your video.
I've got ms. struggle to walk down the stairs and downhills.
feel good overall.
again thanks
Instructions unclear flew down the stairs and landed on my feet
Stuck the landing! 10/10
I just found out that I have muscle inflammation I have trouble getting up where I sit down I have to find a higher chair and I can’t go upstairs with out struggling help please 😮
0:49 me swimming down the stairs very fast
wooo hooo! see you at the other side stinky!
Right on! I use the same (royalty-free) music in my podcast. awesome
Thanks a lot for this video..believe it will mmake a kot of difference in my life
Thank you!👍
My knees don’t allow me to do this. I walk down sideways.
I walked sideways because of my ankles. Doing corrective exercises and beginning to walk like video but still with hand on rail.
کور کیت
How can I overcome the fear of getting down the stairs i fear a lot 😰😰
Wow super. And please up? Thank.
Iam here cause i walk like a stickman🗿🤧
Great vid
If I had done all this years ago I wouldn’t be in the mess I am now, lol
:( sad to hear but hopefully you can correct it from this point forward!
My feet to big for my steps
Thank you
Thank you Dr Lin
Only lazy people watching this like: 😨😱
how do i lengthen it….
Try reverse step downs on our channel
Good idea, I get it, just that stair climbing is not challenging enough for my control system to pick up on it...