If your ability to climb stairs has been impaired or diminished, today’s blog topic is all about the easy steps to stair climbing. What is it you need to do to get back and feel safe climbing stairs again.
Stair Climbing — Transcript
Hi, I’m Margaret at MelioGuide, and today I have a tip for how to improve stair performance.
A lot of my clients have either moved into bungalows or their own retirement homes, or they just simply haven’t done stairs in a heck of a long time and now they’re faced with either going to visit family, they have appointments that require stairs, or they live in condominiums, and there, the only stairs that they face, technically, are the little sidewalks or when they’re going into a building.
And these are big issues for them because they haven’t done an eight-inch step in a while, and it’s giving them knee pain and hip pain. And so, today’s blog is all about how to get back to doing steps where you can feel safe and successful, and strong enough to do these stairs.
And so, the easiest way would be, one, to start with a smaller step. Now I happen to have a more official stepper, but you don’t need to have any type of official stepper if you have simply something that’s four inches in height. So whether you ask people for a couple of two-by-fours and you tape them together, you get a four-by-six, anything that, you know, pieces of wood, you have someone design something for you, build up a little step for you. But starting with a little four-inch step up and down, and up one, down two, you know, and so doing that.
Once you get comfortable, and you have built up to doing 3 sets of 10… And I highly recommend two things when you’re doing those step-ups, is your knee alignment pointing in the direction of your second toe, just like I talk about with the squats and with the lunges, so good knee alignment. And the second thing is that you perform without pain.
So if you are having pain, your joints are not going to appreciate it. You might have to start with a smaller step, or seek the help of a medical professional. Once you, however, get to your comfortable 3 sets of 10 with the four-inch step, you progress then to a six-inch step. You repeat, and over time, it may take you several weeks to build up to your 3 sets of 10 with the six-inch step, then you progress to an eight-inch step. So, you’ve got the pattern.
Some of my clients are lucky enough to live in condominiums where there’s a pool. They have stairs going down into the water, so sometimes they can actually start on the stairs that are in the water, and the buoyancy of the stairs, of the water, taking up their body weight will help them do the steps so they can actually start right away with a six-inch step or a seven-inch step that happens to be whatever’s in the water.
But, they’re starting with the water being at chest height, and then they progress to a higher step so that the water’s at hip height. So, gradually, they’re taking more of their body weight on the step.
So, either method works. Whichever way would work best for you is what you should do. And I hope this tip helps you in regaining your confidence and your function on stairs. So, thanks for tuning in.
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