Climbing stairs is a daily activity that many people engage in without much thought, but if done incorrectly, it can lead to severe joint complications. Orthopaedic experts caution that improper stair-climbing posture can strain the joints, particularly the knees. Dr. Rajiv Raj Choudhry, an orthopaedic surgeon, highlighted the importance of correct technique in an Instagram reel. He demonstrated how keeping only half of the foot on the stair can lead to joint stress. Instead, he advised placing the entire foot on the step to ensure even weight distribution. Additionally, he emphasized that the toes should not bear any weight. Using a railing for support while climbing can also help reduce strain on the joints. He further recommended leading with the stronger leg when climbing up the stairs and using the weaker leg first while descending. Ignoring these precautions can cause significant knee pain and long-term joint issues.
To further understand the impact of stair climbing on joint health, Dr. Anup Khatri, a senior consultant in orthopaedics at Gleneagles Hospital, Mumbai, shared his insights. He supported Dr. Choudhry’s recommendations and stressed the importance of maintaining a straight posture while climbing stairs. He also pointed out that engaging the core muscles can provide additional stability and reduce knee strain. Many people tend to rush when climbing stairs, which can inadvertently put more pressure on the knees. Instead, taking it slow and maintaining controlled movements can help prevent unnecessary joint stress.
For individuals with weak knees or chronic joint issues, using a handrail while climbing can provide much-needed support. Dr. Khatri advised against carrying heavy loads when using stairs, as this adds extra pressure to the knees and hips, increasing the risk of strain and pain. Additionally, wearing proper footwear is essential. Shoes with good cushioning and a firm grip can provide the necessary support to reduce joint stress. If someone experiences severe pain while climbing stairs, they should consult a doctor immediately, as persistent pain can indicate underlying health conditions. Ignoring these warning signs can worsen the condition over time.
Dr. Khatri also highlighted the importance of regular physical activity in maintaining knee health. Engaging in at least 45 minutes of exercise daily can help strengthen the knee joints and improve overall mobility. Continuous movement promotes better blood circulation to the knees, aiding in faster recovery from injuries. On the other hand, restricted mobility increases the risk of ligament wear and tear. If an individual finds it difficult to move their knee or experiences persistent pain with movement, seeking expert medical advice is crucial. By incorporating proper techniques while climbing stairs and staying physically active, individuals can protect their joints and maintain long-term mobility.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
