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To avoid joint pain, the best way to climb stairs is…

Overlooking minor issues can worsen your condition as well as the pain, said Dr Anup Khatri, senior consultant, orthopedics, Gleneagles Hospital, Parel, Mumbai

Pay attention to how you climb stairs (Photo: Freepik)

Climbing stairs is a regular activity but, if not done right, it can cause severe complications, experts caution. In an Instagram reel, orthopaedic surgeon Dr Rajiv Raj Choudhry demonstrated how incorrect climbing posture can strain the joints. “Instead of keeping half a leg on the stairs, it is important to keep your full leg while climbing stairs. The toes should not bear any weight. It is also good to take support of a railing while climbing up. Keep the strong leg first while climbing up, while always choosing to keep the weak leg first while climbing down stairs. Doing it in the wrong way can cause extreme joint pain, especially in the knees,” said Dr Choudhry.

To understand more, we reached out to Dr Anup Khatri, senior consultant, orthopedics, Gleneagles Hospital, Parel, Mumbai, who echoed Dr Choudhry’s views and said that it becomes crucial always to maintain a straight posture. “Ensure that you engage your core while climbing stairs. Most people try to rush when trying to climb the stairs. Instead of rushing, take it slow. This can help reduce extra pressure on your knees,” said Dr Khatri.

If you have weak knees or chronic knee-related issues, using a handrail for support can be helpful. “If possible, avoid carrying heavy loads or weight while climbing as it puts extra pressure on your knees and hips, resulting in strain and pain,” said Dr Khatri.

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Are you taking care? (Photo: Freepik)

Individuals are advised to use proper, high-quality shoes that are well-cushioned from the inside and have good grip. “If you experience excruciating pain in your joints while climbing the stairs, then immediately consult a doctor, as it can indicate various underlying health issues. Overlooking or ignoring them as minor inconveniences can worsen your condition and the pain,” said Dr Khatri.

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A post shared by ASUTOSH Hospital, Surat (@asutoshhospital)

What to note?

Dr Khatri pointed out that indulging in physical activities or workout regimes for 45 minutes can help strengthen your knees, among other health benefits.

Also Read | Dr Shriram Nene shares 6 measures to ‘age-proof’ your knees

“Constant mobility can help increase blood flow to the knees. This can be effective in speedy recovery after a severe injury. Your knees are at higher risk of wear and tear of the ligaments if you have restricted mobility. If you cannot move your knee or it causes pain every time you move, consider consulting an expert,” said Dr Khatri.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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