If you can't walk down stairs without holding on to the handrail, watch the video below. I'll show you one simple exercise to help you improve your leg strength, mobility, and balance so that you can carry things down stairs and step down curbs safely and without pain.
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Why Walking Down Stairs Without Holding On Is Difficult
Going downstairs requires a number of different motor skills:
- The ability to balance on one leg
- Quadriceps, glute, and calf strength
- Ankle flexibility to bring your knee over your toe as you're stepping down a stair
- Strength in the muscles that support the arch of your foot (which is particularly important if you go barefoot in the house)
One Simple Exercise To Help You Walk Down Stairs
In order to improve your ability to walk down stairs and curbs without holding on, you need to address all of the factors mentioned above. Fortunately, you can do that with just one exercise.
We'll start this exercise from the easiest, most basic version and progress into harder versions as we go along.
I'll demonstrate the exercise in the video at the top of this page without holding on, but if you need to hold on to a counter or piece of furniture when you're first starting out, that's ok.
Always keep safety in mind first.
Step-by-Step Exercise Guide
Step 1: Balancing On One Leg
The first step in this exercise is just standing on one leg.
Do do this, activate the muscles in your foot to give you a solid base of support for your body to balance over.
Curl your foot and pull the ball of your foot towards your heel, gripping the ground with your toes slightly to stabilize your foot.
Gradually shift weight over onto one leg, keeping the arch of your foot lifted.
It's important to maintain proper alignment of your hip, knee, and foot, even if you can only slightly lift your foot at first.
Step 2: Multiple Angle Isometric Knee Bending
Once you can balance on one leg, bend your knee slightly and hold that position for about 10 seconds.
If needed, slightly touch your other foot on the floor for balance.
After holding, bend your knee just slightly more and hold another 10 seconds.
Then if you're able, bend your knee a little farther yet, and hold another 10 seconds.
Then come back up to the second position and hold for 10 seconds.
Then back up to the first position for 10 seconds.
Step 3: Alternate Legs and Repeat
If you've made it through the entire sequence without resting, your leg will likely be pretty tired.
Switch to the other leg and go back through the sequence again.
Rest as needed between sets. Your leg will likely get a little tired when doing this exercise.
Rather than counting reps, just repeat the sequence for 5-10 minutes. Make sure that you finish on the second leg so that you've done an equal amount of repetitions on each leg.
Exercise Progression
After mastering slow isometrics, you can start moving through the range of motion more quickly as if actually stepping down a stair.
This will feel easier than the previous exercise.
Physically, it is not as hard, but dynamically moving though the range of motion requires your brain to alter muscle forces and coordination in real time as compared to just holding a position.
After your brain has learned how to respond at each level of the isometric step squat, it should make the motion of walking down stairs smoother with less "wobble" over time.
Conclusion
By performing this one exercise regularly and progressing the exercise appropriately, you'll find it easier to step down curbs and walk down stairs without holding on.
Need More Help To Walk Down Stairs Without Holding On?
If you live in the St. Louis area and need help to walk down stairs safely without knee pain, tap the button below to request an appointment. Our specialized treatment approach will help you improve your strength, balance, and mobility so that you can walk down stairs and curbs comfortably.
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