Stairs are everywhere in busy city life, from our homes to workplaces and even public transportation stops. Many people choose to take the stairs as part of their daily workout in anticipation of staying fit and fit through this seemingly simple and convenient way. But, did you know that while stair exercise does have its benefits in promoting cardiorespiratory fitness and muscle strength, it can hide an often overlooked danger – potential damage to the knees.
Imagine a middle-aged man who is passionate about a healthy lifestyle and insists on commuting by stairs every day. At first, he felt more energetic and lost weight. However, as time went on, he began to feel soreness in his knees and even some discomfort when walking. Unrealising that this avid staircase enthusiast could be the source of these problems in his workout routine.
Stair exercises: An easy way to get a whole body workout
The benefits of staircase exercise, as a viable daily fitness method, cannot be overlooked. It is an effective cardiorespiratory exercise. When people take stairs, the heart needs to pump more blood to meet the demands of the muscles, a process that enhances the heart's ability to pump blood and improves cardiopulmonary function. In addition, stair movement improves blood circulation and improves the body's overall oxygen efficiency.
Secondly, stair exercises can strengthen the muscles of the lower limbs. Walking the stairs requires the main muscles of the thighs and buttocks, and long-term consistency can build the strength and endurance of these muscles. Not only does this help improve the efficiency of daily activities, but it also reduces the risk of falls due to muscle deterioration, which is especially important for middle-aged and older adults.
Stair exercises also have the potential to manage weight. This type of exercise is a highly effective fat-burning workout because it requires more calories to be consumed. In the same amount of time, taking stairs consumes more energy than walking or jogging on flat ground. Therefore, stair exercises are a great option for people who want to control or lose weight through their daily activities.
The convenience of staircase movement cannot be overlooked. There's no need for special equipment or expensive gym memberships, just find a flight of stairs to get started with this effective, full-body workout. This is a big plus for modern people who live fast-paced lives and lack the time to do traditional exercises.
Stair Sports: Friend or Foe of the Knees?
Stair exercises, as a viable daily exercise, have significant benefits for improving our cardiorespiratory fitness and muscle strength. However, this seemingly simple activity can be a double-edged sword for knee health.
The effect of stair movement on the knees
The knee joint is one of the largest and most complex joints in the human body, it carries the weight of the body and plays a key role in our daily activities. When performing stair exercises, the knee joints are subjected to more stress than walking on flat ground. Especially when going down stairs, the impact on the knee can be several times the body weight.
Sports medicine research has shown that long-term or inappropriate stair exercise can lead to wear and tear of knee cartilage, increasing the risk of developing knee arthritis. Degeneration of knee cartilage is a common degenerative change, especially in middle-aged and older people.
How to make stair movements safely
To minimize the negative effects of stair exercise on your knees, here are some practical suggestions:
Increase the amount of exercise appropriately: At the beginning, you should not do a lot of stair movement right away. Exercise should be increased gradually to give the knee time to adjust.
Correct posture: Maintaining good posture is key. When going up stairs, your knees should not exceed your toes, and when going down stairs, you should use the strength of your leg muscles rather than relying solely on your knee joints to bear the weight.
Strengthen the muscles around the knee: Specialized leg strength training, especially the muscles in the front of the thigh, can help protect the knee.
Wear appropriate protective gear: Wearing a knee brace can provide additional support and protection during more strenuous stair movements.
Who should avoid stair movement
Although stair exercise is beneficial for many people, the following groups of people should avoid or do it with caution:
People with a history of knee disorders: people with knee arthritis or knee injuries.
Overweight or obese: Since extra weight can put a strain on the knees, these people should be especially careful when performing stair exercises.
Step by step as "knee": a guide to knee protection in stair sports
Staircase exercise, as a convenient and effective form of physical exercise, is highly feasible for middle-aged and elderly people. However, incorrect staircase movement can be taxing the knee joint and even causing injury. To ensure that you protect your knees while exercising, here are some practical tips and tricks.
Correct staircase walking posture
Ankle, knee, and hip consistency: When walking, the ankle, knee, and hip joints should be kept in a straight line, which can help reduce lateral stress on the joints.
No more than your knees are on your toes: When going upstairs, make sure your knees don't exceed your toes, which will reduce the pressure on your knees.
Use handrails: Where possible, use stair handrails to reduce the burden on your knee joints.
Arrange the amount of exercise reasonably
Gradually increase the intensity: For people who are new to stair movements, start with a small amount and gradually increase the number and intensity of stair movements.
Avoid excessive exercise: Consistent, excessive stair movement increases the risk of knee injury, and proper rest and recovery are essential for joint health.
Combined with other low-impact exercises
Alternate: Combine stair exercises with other low-impact exercises such as swimming, biking, or walking to reduce continuous pressure on your knees.
Holistic workouts: Different types of exercise work different muscle groups and help maintain overall body balance and health.
Strengthens the muscles around the knees
Regular strength training: Strengthening the muscles in the front and back of the thighs can protect the knee and reduce the risk of injury.
Stretching exercises: Regular stretching exercises can increase the flexibility of the joints and reduce stiffness and pain.
Consult a professional
Get a medical check-up: Before starting any new exercise program, especially if you have pre-existing knee problems, it is advisable to consult with a doctor or physical therapist.
Personalized Training Plan: Develop an exercise plan that is appropriate for your health and fitness level.