Climb Stairs the RIGHT WAY | How to Walk Up Stairs

Climb Stairs the RIGHT WAY | How to Walk Up Stairs | Physical Therapy

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3 жыл бұрын

Do you find that your quads and calves start burning after a quick walk up the stairs in your house, you are probably not walking up stairs correctly! Dr. Lin shows how engaging your glutes and hamstrings is the most efficient way to climb stairs. Give it a shot and let us know what you think!
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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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Пікірлер: 217

@JessicaMary0702 2 жыл бұрын

I’ve been walking on my tip toes my whole life. This explains my massive calves. 😂

@Yugvijay 2 жыл бұрын

Id love to have big calves

@milothemeraki Жыл бұрын

I have the same issue 🙈🙈

@changmark Жыл бұрын

Like Arnold I guess

@Flyerbat Жыл бұрын

@🌟Plxiity🌟 let me guess.... Autism?

@swapnendunayak1002 Жыл бұрын

I'm also

@ivbplays5146 11 ай бұрын

I felt exhausted after going up flights of stairs even though I'm only 23 and this is exactly the reason why! Thanks for your help

@RehabRevive 11 ай бұрын

You're so welcome!

@English_Marathoner 2 жыл бұрын

I've been climbing up stairs for my health. Thank you for making a good video.

@marlinbundo2409 2 жыл бұрын

I would love to see a video on how skipping stairs affects the muscle groups involved. Assuming your posture is correct and your feet are flat, what affect does skipping every other stair have on the mechanics of stair-climbing? I recognize it may not be relevant for physical therapy patients since they mostly will not be skipping steps but still an interesting question

@Something-571 3 жыл бұрын

I just found this video after searching “best way to get used to going up stairs” and this blew my mind! I never realized there was a right way and a wrong way, thank you!

@upfulsoul826 2 жыл бұрын

There isn't. As long as you are pain free.

@TOMCARDIER 3 жыл бұрын

Going upstairs with all fours is the best. *M o n k e* version best version XD

@Angela-vz4yq 3 жыл бұрын

Awesome sauce!! Thank you! This message corrected my mechanics when climbing stairs!! Whoot whoot!

@felixmarques 3 жыл бұрын

“use your whole foot” yeah well they should make bigger steps :/

@kaxar6954 3 жыл бұрын

Lol

@AlucardNoir 3 жыл бұрын

@@kaxar6954 Why Lol? He is right, isn't he? Or have you literally never encountered stairs that were way to narrow to do be able to put your whole foot on each individual stair.

@lenaaa06 3 жыл бұрын

@@AlucardNoir ... Its never that serious

@AlucardNoir 3 жыл бұрын

@@lenaaa06 except when you fall down the stairs because they're too narrow. It is that serious then, isn't it?

@lenaaa06 3 жыл бұрын

They were saying "lol" as an agreement to what they said. So no it isnt serious

@ssr8555 Жыл бұрын

I have autism and a weird habit of walking on my toes due to minor sensory issues. This is very helpful to correct the habit when I’m trying to exercise, thank you.

@duncanwalshfitnessweightlo9329 2 жыл бұрын

Good to know. I have been running steps for nearly 30 years now, so I hope I was doing it right all that time! On the steps that I run, people practically always say they are stiff in their calves so it may be a common error.

@HowToBuildAGameInRoblox 3 ай бұрын

OMG THANK U THIS HELPED my toes doesn’t hurt anymore im not tried!!! THANKS FOR UR HELP!!!

@PupInNC 2 ай бұрын

This is the explanation I needed. Thank you

@ClericalError87 2 жыл бұрын

Oh for - I've been using my whole foot but trying to keep my back ramrod straight up and down, with as little tilting as possible. Thank you for breaking this down simply.

@mmesmayra3521 3 жыл бұрын

Thanks for the information

@nicoleyoshihara4011 Жыл бұрын

Helpful, thank you!

@ronbackal Ай бұрын

Thank you! That is something I was wondering about

@RehabRevive Ай бұрын

Glad it was helpful!

@amberlane1808 8 ай бұрын

So funny that there is actually a proper way to walk up the stairs. I searched for this because I just recently noticed that I’m more inclined to walking up stairs on my toes & every time I do, my knees pop 🤭 & when I use my full foot, they don’t. I guess I have to be more conscious about it. Thanks.

@CarmenFlores-lr2zp 4 ай бұрын

Thank you I never knew that. I will start trying that.

@midnight_doodle9398 Жыл бұрын

Training to be a firefighter, that stair climb drill for the physical agility test is a monster. Thank you!

@RehabRevive Жыл бұрын

Thank you for your bravery and hope the training is going well!

@pallavisreetambraparni6995 3 ай бұрын

Thanx for your bravery

@tamashegyi2325 3 жыл бұрын

wow this is so interesting thanks for helping me in my info homework : )

@chiocampo3124 Жыл бұрын

Ive been doing it wrong.. luckily i found your video this time i have to do it correctly so my knees and quads dont burn.. thank u so much.. you have really been helpful.. hope its not too late for me

@RehabRevive Жыл бұрын

Better late than never!! Please like subscribe and share this 411 to the people you love

@grol094 2 ай бұрын

Thanks for that info

@PapaCowboySr Жыл бұрын

Great advice

@michaelcbond 3 жыл бұрын

Hello Doc! Love your video! Was trying to do this form, *think airplane, be the airplane* but while running up. Quads are sore, That means I did it wrong, right? If so, was wondering if you can do a vid on how to run up the stairs for exercise, properly. Thanks for your content

@lid0xb6 5 ай бұрын

Thank-you!

@Enko315 3 жыл бұрын

Thx for this video

@tomslick2058 2 жыл бұрын

Yes basically walking flat-footed on stairs. I noticed reduced pain in my bad knees. Of course you don't want to walk like that level.

@gregl2249 2 жыл бұрын

Yeah I got some Hokas for walking and they threw my stride off and the outside of one of my knees felt jammed --I think Hokas are not for daily use , just for running--I think some people like me need a little pronation

@akash1992able 3 жыл бұрын

You are amazing!! For how many minutes is it ok to excercise daily climb up and down stairs? Please guide

@supbuddy6757 2 жыл бұрын

Toturial on how to walk upstairs step 0 step 1 step 2 step 3 step 4 step 5 and so on

@RehabRevive 2 жыл бұрын

You win. Best comment I've seen so far!

@IDefineMyOwnDestiny Ай бұрын

That was helpful, I used to tip toes the stairs.

@L.DOT.P. 2 жыл бұрын

Thank you Doc!

@RehabRevive 2 жыл бұрын

Welcome!

@inrsachin7270 3 жыл бұрын

Really helpful😍

@mrkarterhuh9830 Жыл бұрын

This will help with my cpat lol I have been working on the stair master and 3 minutes of stairs with 75lbs sounded like a nightmare for my caves and quads.

@reinesexclusivecreations9977 2 жыл бұрын

Thank you so much! Awesome!

@RehabRevive 2 жыл бұрын

You're welcome!

@bautistanyc 3 жыл бұрын

49 years old remembering when I use to run 5 flights of stairs and not be winded now I just did 3 and I was out of breathe. How can I improve and better myself again?

@seanyurt334 Жыл бұрын

Thank you

@zahidasgharcomcon 10 ай бұрын

Good. Please guide the use of railing while going up n down. Effect on heart rate etc

@srinivasasenthil.a.9999 2 жыл бұрын

Thank you 😊 Sir

@kayaqueen6982 3 жыл бұрын

Thank you planing to walk stairs everyday to lose weight

@nastyagamwspiti 3 жыл бұрын

But what if you want to workout your calves and quads as well? Can't you climb both ways switching from on to another? Is it harmful?

@syed_21188 9 ай бұрын

Thank you.

@amirrezajam4598 3 жыл бұрын

Thanks

@iamfuckingyourwaifuandther2743 3 жыл бұрын

I walk up the stairs 3 at a time. Get my morning workouts and leg stretches in before I start my work.

@nabranestwistypuzzler7019 2 жыл бұрын

Same and also going down too

@denniperez8028 2 жыл бұрын

I see u go up the stairs with your back foot which I see is the left. My back foot is the right. Does it mean i have to go up and down the stairs with my back foot first which is the right?

@darlingjulius8365 2 жыл бұрын

Halo, can u teach how to climb stair while holding toddler/babies? I'm having pain at left or right side of pelvic depends on which side I'm holding my toddler. Btw it 5th floor, and I holding my baby at 1 side while the other hand holding bag. Hope u can give advice. Thank you.

@tbillyjoeroth Жыл бұрын

and how about the proper method for going up/down stairs... backwards? Yeah! Pretty much HAVE to use your toes heading up, and down as well. Thanks for any response, Doc.

@joshua5961 3 жыл бұрын

This helped so much nice video man

@eliavmoyal8171 2 жыл бұрын

I lived 19 wrong, i live in floor 4 without elevetor, thanks!!!

@christytse1086 3 жыл бұрын

Is taking two steps with each stride bad for your knees? I like doing that because it gives my butt a good workout

@oceansheart23 3 жыл бұрын

It does not affect my knees. But I would like to know too if it is harmful.

@kanaksingh1269 3 жыл бұрын

Well I do it too, and found my waist a little lean Idk I think its better than climbing th regular way. Also its so draining like I've run a yard

@Swidhelm 2 жыл бұрын

Wait . . . do some people only go one step at a time on stairs?

@nabranestwistypuzzler7019 2 жыл бұрын

No it isn’t and if it does, you have a massive skill issue. Actually you just have an issue and it’s not even skill. If you can’t do 3-4, then that’s more of a skill issue. If 2-3 year olds can take one step at a time, then you can take at least 2 steps at a time except actually more because as you get older, you also get stronger, so it’s not directly proportional to your height.

@Semelem Жыл бұрын

I’m very quad dominant and have a super hard time activating my glutes when I run up and down stairs while exercising. Wish I knew it was mainly just because my feet weren’t flat on the ground

@RehabRevive Жыл бұрын

Knowing is half the battle

@johnmasoud308 3 жыл бұрын

also by using our heel ( not toes ) during stair steps

@salemwolf4506 Жыл бұрын

Is it the same way going down stairs? Edit: just found your video on going down stairs! Thank you. I have to go up and down stairs at least 14 times a day for my new job and was wondering why my ankles were so sore! This will help a ton!

@myrnaurquiza3891 Жыл бұрын

I have touched of claim stairs cause I have muscle inflammation very since I got sick from I have problems going upstairs or any lil stairs

@Aiizek01 Жыл бұрын

Thanks 👍🏽🙏🏽

@aftabpif8278 2 жыл бұрын

Thanks sir 🙏🌹

@janjenkinson1829 Жыл бұрын

Can you show exercises to help me climb stairs? I can not alternate. Thank you

@armandodemiguel7989 9 ай бұрын

I would want to ask your opinion on stairway cardio/hiit training. Im a Crossfit instructor and we have a big stairway near the Box(300 steps). Twice a week we go to the strairway to train. Ive noticed you explained that climbing stairs should be done with the full feet flat on the stairs. Im not a Dr. but ive got a masters in biomecanics. And im really sad i have been saying all my students for years to climb stairs with ''tippy toes'' since this will act as a shock absorber for the knee. Have i been doing this wrong for so many years? I mean, im almost completly sure that climbing down stairs has to be done with tippy toes. But my issue is the climbing up. Isnt it posible to keep a good posture using tippy toes while climbhing up¿

@feguensdouze 2 жыл бұрын

Good 👍 info

@RehabRevive 2 жыл бұрын

Glad it was helpful!

@adelaidee6053 2 жыл бұрын

I have walked stairs on tiptoe my entire life. I think this contributed to shortened achilles tendon and may be why i have such trouble bending at the ankle.

@RenanJeffrey Жыл бұрын

If you do right then it won't hurt you but will help build better calves

@harrisonclark4382 Жыл бұрын

Does the same thing applied to a hill?

@alisiahigginbotham2839 3 жыл бұрын

Thank youu

@feliciadavid-rz5rt 6 ай бұрын

Thankyou fot that info

@viiviviviv3256 2 жыл бұрын

um, i have a habit of tiptoe up the stairs :< how do i fix it? Its been like this my whole life. I cant stop it, everytime i try it feels wrong and btw i dont tiptow like he do, i tiptoe the way u tiptoe while trying to stay quiet, yknow what i mean? Like the tipetoe walk but up the stairs.

@jman8196 3 ай бұрын

same form for stairmaster?

@danielflores3980 3 жыл бұрын

I've always loved to go hiking to the mountains, I had done it for at most 6 years. Time later I couldn't climb any mountain up because of knee pain, so I stop doing it for about 2 years. It is until now that I realized I didn't know how to climb up correctly, I would have love to know that there is a correct way to climb up

@vernonchew36 7 ай бұрын

I wish you could hold the rails when climbing up or going down the stairs....appreciate what you are doing but you must emphasise holding the rails is first thing to do..i hope i am not wrong..

@shananarocks 5 ай бұрын

Perhaps you should also explain that the feet should NOT be pointing straight but rather at an angle to reduce stress on the knee.

@amelbennacer166 Жыл бұрын

I didn't do sport for like more than a decade So can I start slowly ?I mean 30 min /day and progress when I see that I can do better ? Would it be effective ? I need to lose weight like urgently I must lose weight , Can I lose weight using the method of stairs ?

@mabafitness7019 Жыл бұрын

in my opinion, you should use your calves when walking up and down the stairs bc it maintains calves' strength and ankle ROM. but when using them it should be in balance with other group muscles.

@643hollywood Ай бұрын

Wouldn't one get a good bit more posterior chain recruitment if they took 2 stairs at a time? It requires more hip flexion, hence more hip extension during push off/propulsion.

@RehabRevive Ай бұрын

Yes

@williameden2636 2 жыл бұрын

You should try the quadruped way of walking the staircase, it actually needs less energy to walk.

@aryansingh-zc8wb 11 ай бұрын

thanks i found finally how to climb stairs . my whole life i was pulling up through railings 😂 (just a joke)

@kassimkhankhan3875 3 жыл бұрын

My feet are not as small as yours but I appreciate the information

@Namaste_5 10 ай бұрын

My left leg is weaker than the right leg due to mild polio plus ligament tear injury. Lately I am finding difficulty in climbing the stairs specially I cannot put pressure on my left leg while climbing. I can only climb up with taking all the pressure on my right leg that too by taking some support. What can I do to climb up easily? Which exercises are there to strengthen my left leg?

@Namaste_5 10 ай бұрын

No knee pain occurs while climbing up.

@thearc4841 3 жыл бұрын

You can try all you want, but you will never reach me.

@louiseandreacarreon5144 3 жыл бұрын

omg lol so glad i understood this

@joshua5961 3 жыл бұрын

Early gang were you at

@jamesallen6309 2 жыл бұрын

The problem for many people isn't muscular, it cardio insufficiency - running out of breath. i see some heavy panters going up stairs, especially older folk. Coming down can be dangerous because all of a sudden with the incline ratio reversed, some think they are twenty years younger with twinkle toes. Next thing they fall and twist an ankle if they are lucky. If they are unlucky they may kill themselves.

@RehabRevive 2 жыл бұрын

This is definitely a problem for many people! We are just focusing on the biomechanics and being efficient in this particular video. We are planning on doing a geriatric series though and this might be a topic we could speak on!

@jamesallen6309 2 жыл бұрын

@@RehabRevive Cool. I look forward to future videos.

@TimpBizkit 2 жыл бұрын

There is nowhere except the gym that has enough stairs to get me out of breath. The multi story has 72 and my heart rate only goes to 120 walking up them at 90/minute. The gym has 23 up to the top floor and then as many as I like on a climb mill.

@Anonymous41968 2 жыл бұрын

Hi, I have a job where I go through stairs every night. It's a fast paced job. So I'm running up and down the stairs the whole time. Is this concept the same but can I utilize it while running? I have been doing this for about 6 months. And the back of my shin hurts so bad. I'm wondering maybe that's why.

@RehabRevive 2 жыл бұрын

Yes

@evelynwoolston7 Ай бұрын

The stairs in my old terraced house are typical - they are not deep enough to fit a whole adult foot.

@harrisonclark4382 Жыл бұрын

And how should I approach going down the hill? Thank you so much in advance.

@RehabRevive Жыл бұрын

We have an awesome video for that because it is the same as walking down the stairs. Please check that one on our playlist

@harrisonclark4382 Жыл бұрын

@@RehabRevive awesome thank you. I had my spine confused about 10 years ago and it didn’t go well for me. Strange thing happened to me. I got up off the wrestling mat after showing a blast double and I felt something pop in the perineum. The next day my feet hurt and I lost almost all sensation in my genitals. A few days later, L5 S1 blew out. Anyway… Still don’t know what’s wrong with me, and my feet to hurt when I walk.

@harrisonclark4382 Жыл бұрын

Fused. Edit doesn’t work on my iPad.

@Another_youtube_animator 5 ай бұрын

I always dash up the stairs 2 at a time. It annoys me when people are slow 😭 idk how people get tired after a few flights. My endurance is dreadful and I don’t find it hard. I guess it’s just because I’m kinda young but I genuinely don’t know

@Andromedaaaaaa 2 жыл бұрын

Yes, i searched this because i live in a two floor house

@Fudgebaybie 3 жыл бұрын

Walked those stairs Gangnam Style!!!!🤦😎

@nagodio Күн бұрын

Yeah i did 45 minutes climbing my home stairs and my calf were sore to tbe touch for 4days 😢😢😢

@Kevdog1920 7 ай бұрын

Even with cp I'm having trouble walking

@308_Negra_Arroyo_Lane 2 жыл бұрын

I use my back muscles and waddle up like a penguin. Impossible to get tired like that.

@GmaPat89 2 жыл бұрын

I don’t have any stairs at home to practice on!! How can I work around this? I’m 73 and have no trouble walking...but stairs are very hard for me.

@RehabRevive 2 жыл бұрын

Maybe if you have a step stool to practice the motion? Just make sure you have something to hold onto to prevent falling or slipping.

@CarolinaMartinez-hc1if 10 ай бұрын

Good to know I've been doing it wrong for over 3 years 😮‍💨

@erichobbs6556 2 жыл бұрын

I recently watched a video on avoiding knee pain from leaning too far forward while climbing stairs. I really like you method of presentation. Would you mind addressing that issue to show both sides of posture to not burn quads and not put too much pressure on knees?

@gregl2249 2 жыл бұрын

I just watched same video --but this way feels better--also if he could address going down stairs

@yannickdublin7664 2 жыл бұрын

*runs to find stairs to try it out*

@AlucardNoir 3 жыл бұрын

This only works if the stairs are broad enough to allow us to correctly climb them. Unfortunately, sometimes that isn't the case.

@AlucardNoir Жыл бұрын

@@desmasic how quaint, you think the stairs are made for people with tiny feet. They're narrow because it's cheaper mate.

@machinescapes 2 жыл бұрын

I get bored as fuck sometimes and think I'm gonna look up how to walk up stairs and then figure out I'm even doing that wrong 🤷‍♀️

@michaelmcgee2026 2 жыл бұрын

Next can you show us how to use an elevator the right way?

@Academices 2 ай бұрын

What if the steps weren’t as deep?

@deecoder4497 3 жыл бұрын

So you re telling me that __i have a muscle on my butt__

@mythologistsoul1574 3 жыл бұрын

Yes we do have and that muscle cause some people static nerve pain

@dipanjanghosal1662 3 жыл бұрын

Yes. It is infact one of the strongest muscles on the human body.

@sunnnnnnnnnnnnnnnnnnnn 3 жыл бұрын

I place my fingertips in the stairs and stand my tippy toes and just run up it like that. Going down stairs I jump. One time I messed up though and landed with my heels on the bottom stair. After that I just collapsed onto the floor.

@TimpBizkit 2 жыл бұрын

I remember in primary school seeing how many stairs we could jump down. I jumped down a flight of 7, then Shane beat me with 10. I watched a guy on a skateboard do 25 but it looks like a good way to break something.

@sunnnnnnnnnnnnnnnnnnnn 2 жыл бұрын

Gosh dang Shane and skater guy always trying to take people's stair jumping records.