By Richard Symister, MovEvolution
Whether it’s a habit or a lack of ankle mobility, if you’re pushing off from just your toes versus using more of your entire foot when ascending stairs, you may be overloading your foot and ankle. This can put excess strain on your knee joint, leading to localized knee joint pain.
Try this: No more tippy toes! Distribute the weight.
Try putting as much of your foot on the step as possible when climbing stairs. Try to distribute the weight evenly across the front and midfoot. (I wear a size 12 shoe, so it’s asking a lot from me to get my entire heel on the step.)
Here’s the problem. Some folks have really tight ankles and cannot get their foot flat on the stairs when either going up or downstairs. Whether it’s a tight Achilles or ankle joint restrictions, these limitations can put you right onto your toes.
Can’t get that foot comfortably flat on the step? Do you lack ankle mobility? Heal your knee pain from the bottom up and fix your ankle mobility HERE.
Heal. Move. STEP. Evolve.
Sign up for our free workshop 10 Steps to Fixing Knee Pain on Stairs workshop! Click HERE to sign up!
Your next step! Read Step #2: Straighten up and Climb Right HERE.
MovEvolution Physical and Performance Therapy is located in New Britain, Connecticut. We are a physical and performance therapy studio dedicated to treating the pain, injury, pre/post-surgical condition, and movement dysfunction of the runner, cyclist, dancer, cross fitter, musician, mixed martial artist, and multisport enthusiast — Folks, like you, who move for a living and love to move. Click here to "meet the team."
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