Walking down stairs can feel uneasy- your knees may be sore or you may be worried about losing your balance. Below is a few top tips to help you regain control going downstairs and add to your confidence:
Top Tips For Walking Down Stairs
Point your toes where you want to go
When going downstairs is uncomfortable sometimes it feels easier to turn your feet on the way down the stairs. This can lead to your feet getting tangled and tripping so it is best to make sure your feet are facing the direction you are walking. When you point your toes forward it helps to ensure your feet aren’t getting stuck, making going down stairs much easier.
Heels First
Initially touching with your toes will be easier on the way down the stairs but it can lead to getting your toes caught and reduce the control we have on the way down the stairs. Leading with your heel on the way down the stairs will help you increase your leg strength and give you more control(yes it will be harder to start but over time you will be much better off).
It is important to look at what we can control. When it comes to pain and function- Muscle strength is something we can work on and improve. By leading with your heels you are ensuring you are working on what you can control.
Take your Time Walking Down Stairs
When you go down stairs it is not a race, take your time, use the hand rail and focus on pointing your toes where you want to go and putting your heels down first. So often rushing is the cause of trips and falls- so slow down, take a few extra seconds to make your way down stairs and you will be safer, more confident and have stronger legs.
Exercises to help walking down stairs
Strong legs are important when it comes to stairs. Controlling your legs on the way down stairs makes it easier on the way down stairs. Below are some exercises to try that will help prepare your legs for more stairs.
Slow Step Ups
Recommended Prescription- 2 sets of 8-12 reps
Sit to Stands
Recommended Prescription- 2 sets of 8-12 reps
Using these tips can increase your confidence with stairs, keep your legs strong and not let stairs holds you back. So remember- TOES WHERE YOU WANT TO GO & HEELS FIRST.
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