How to MASTER Using Stairs to Fix Knee Arthritis

Quick Overview

To master using stairs to fix knee arthritis pain when going up or down, you must actively use your glutes by pointing your toes and knees out, which aligns the foot and knee correctly to reduce pressure on the knee joint, contrasting with the typical pattern of letting the knees cave in or pointing toes forward.

Key Points: Knee arthritis pain when using stairs (up or down) is often caused by improper lower body mechanics, specifically failing to use the glutes. The primary fix involves a two-part mantra: 'Toes out and knees out' combined with actively firing the glutes. When descending stairs, the leg staying behind (on the step above) must use the glute to control the descent, preventing knee valgus (knees caving in). When ascending stairs, the leading leg must use the glute to propel the body upward, rather than relying on the thigh muscles (quads) and hamstrings. A 'Glute Strength Test' is introduced: Beginner level is to activate glutes; Intermediate is to fire glutes with no quad activation. The associated Knee Arthritis Recovery Online Program includes a 4-phase curriculum, weekly live group coaching calls, and 1-on-1 recovery coaching options.

Context: Dr. David Middaugh, a Manual Physical Therapist, explains the correct biomechanics for using stairs when suffering from knee arthritis pain. He contrasts the ineffective, pain-inducing movement patterns (like knees caving in or relying too much on quads) with a glute-focused technique that reduces pressure on the knee joint during both ascent and descent.

Detailed Analysis

Dr. Middaugh explains that knee arthritis pain during stair use (going up or down) stems from poor biomechanics, specifically not engaging the gluteal muscles effectively. He introduces a two-part mantra for correction: 'Toes out and knees out,' followed by actively making the glutes work. When descending, the leg lowering to the next step must use the glute of the supporting leg to control the descent and prevent the knee from collapsing inward (valgus). When ascending, the glute of the leading leg must drive the upward motion, preventing over-reliance on the quadriceps. He notes that if you cannot fire your glutes, your thigh muscles will compensate, leading to increased pressure on the knee joint. He also details the four phases of his Knee Arthritis Recovery Online Program, which includes a curriculum, weekly live group coaching, and 1-on-1 coaching options, designed to fix the root cause of the pressure on the knee joint.