The Spring is finally here in Toronto and we are still in Lock down
. Many Torontonians have struggled to stay active during this pandemic due to not having access to gyms, fitness studios, or work out groups. Many have tried to by adopting new workout opportunities such as home workouts or running. I have had many patients trying to incorporate steps into their indoor workout routine. When walking the dogs, I even notice many people trying to run stairs at the Rogers Center, as a way to get their cardio in. When you start doing a workout program that has a lot of step ups or stairs, some people will begin to notice that they slowly start to get knee pain with stairs when walking around the house or when out on their walk.
Patients complaining of knee pain with stairs is often the beginning of a condition known as Patellofemoral Syndrome. The knee pain on the stairs will eventually lead to pain with running and walking, if it has not already. Knee pain with stairs is very common.. The good news is a great hands on physiotherapist can help you and get back to your work out routine. If you are one of these people who started doing stairs and has pain. Here are some reasons why it may have started.
Why Do I have Knee Pain with Stairs? Let’s look at 3 of the most common reasons people have knee pain with stairs.
Progressing Activity way too Quickly
Whenever you are starting any exercise program, you need to gradually get into it. If you replace much of your cardio with stairs or step up classes, this may certainly set you up for failure.
Weak glutes
Many people have weak glutes and do not even know it.. When it comes to knee injuries this can often be an underlying weakness, which leads to poor alignment thus resulting in knee pain due to poor knee cap tracking. Not sure if your glutes are weak? Try holding a single leg bridge, if this is difficult you most definitely have weak glutes. Before starting an intense stair or step up program I would definitely recommend strengthening your glutes.
Weak Quads
Another thing that can contribute to knee pain with stairs is having weak quads. If your quads are weak, this will affect the patella tracking which will result in knee pain. Doing controlled weight bearing lower body strengthening exercises, before starting a step up or a stair training program, will help decrease the risk of having knee pain from starting a step up or stair training cardio program.
What if I already have knee pain with stairs?
If you are already finding it difficult doing stairs, whether it came on out of nowhere or from starting a stair climbing cardio program, your best and fastest way to get back to pain free is to get in touch with a good hands on physiotherapist. They can accurately assess the exact diagnosis of your knee pain and which structures are causing the pain. They can help show you how to fix your knee and get you back to those activities you are avoiding. If you are in Toronto and have knee pain with stairs, step ups, running, walking or knee pain has stopped you from doing activities you used to do call or text us at 416-660-4187 for a Free phone consultation. Currently, we are in lock down however, soon it will lift and you will want to get back to the activities you were doing. Physiotherapy is the most effective way to get your knee pain in control and resume the activities you love to do.
