2 Exercises to Improve Going Upstairs with Arthritis!

Many people with knee or hip OA find climbing stairs painful or difficult — it’s one of the most common daily challenges. This happens because the movement requires strong quadriceps, glutes, and calves, along with good joint control and balance.

When these muscles weaken or movement confidence drops, each step can feel like climbing a mountain.

The good news? You can rebuild that strength and function safely.
You don’t have to start with stairs — other functional exercises can help strengthen the key muscles that make stair climbing easier.

Here are two great options:

🪑 1. Sit-to-Stand

💪 Muscles worked: Quadriceps, glutes, and core — these help power you up each stair step.

How to do it:
👉 Sit on a chair with your feet flat and slightly behind your knees.
👉 Lean slightly forward and push through your midfoot/heels to stand tall.
👉 Slowly lower back down under control.

Start with:
👉 A tall chair or use your hands for support as needed
Progress to:
👉 A lower chair, or try staggered feet (one foot slightly forward) to challenge one leg more.

➡️ Reps & Sets: 1-3 sets of 5-12 reps.

🧱 2. Side Step-Up

💪 Muscles worked: Glute medius (side hip muscle), quadriceps, and calves — these stabilize and lift your body sideways, improving stair control and balance.

How to do it:
👉 Stand beside a low step or platform.
👉 Step sideways onto the step with your outer leg, pressing through your midfoot/heel to lift your body up.
👉 Slowly step back down with control.

Start with:
👉 A low step and support (like a wall or railing).
Progress to:
👉 A higher step or perform without hand support as strength improves.

➡️ Reps & Sets: 1-3 sets of 5-12 reps each side.

⚠️ Safety first: Always use support if needed!

Remember, these exercises might not be suitable for everyone, and that’s okay. Start slow and gentle progressing at your own pace. Don’t hesitate to seek guidance from a healthcare professional.

Make sure to like and share with others!

#arthritis #arthritisrelief #arthritistiktok #arthritispainrelief #arthritishack

Not medical advice, perform at own risk