Advice on using stairs properly

[K645]

Hello all

I am wonderIng if anyone might be able to give me some advice. I have had two quite bad falls recently when using stairs where my knee has given way when going up causing me to fall backwards and hit my head and also when going down the stairs. I try to use lifts wherever I can but sometimes have no other choice and after my last accident it is really starting to bother me when I use the stairs, almost making me feel ill at the thought of having to use them (sorry if this sounds silly). Some people have said you should put your good leg down first but for me both knees are as bad as each other!

Dont know if anyone has any tips on the best ways but would be grateful for any views.

K645

[Stone]

I take a lot of weight through one arm when going down the stairs (usually my right as my right knee's worse than my left). The sequence is bend a bit -> reach forward -> grab handrail -> grip it and lock elbow -> swing left leg -> step with right leg: it means you're not taking all your weight through that knee and hip. Maybe something to try? (gently!) You can always alternate if both legs are bad...

I've given up on the stairs at work, the main stairwell is quite a tight spiral up the centre of the atrium - looks pretty but you can see the ground through the steps/handrail and it makes my balance go funny Worst is when you meet people coming the other way - it's only wide enough for two people but the awkward shuffling as you both decide which side to take gets me in a flap!

Stone

[Itigo]

The only thing I know about stairs and knees is up with the angel, down with the devil ie. tread first with your good going up and bad going down. However for bilateral knee problems that obviously doesn't work!

[Kattykins]

Hi

I have the same problem both of my knees will shoot sideways! I tend to go down with my left then my right joins it and then down with my right and my left joins it and so on.
Very slowly is the key and make sure you are always holding on to the hand rail. Feel your balance and don't move until you are confident you are balanced.

My other tip is to use a stick so that you can balance with both the handrail and with your stick. It gives you a more stable base. The only problem is that you are taking most of the weight through your hands and arms. I am now getting real problems with my hands, wrists and elbows!

Sometimes going downstairs backwards feels easier for me! But I don't really recommend it!

Good luck!

[Rosie]

Hi all

I don't do stairs unless I can help it, but at home I go up on all fours. It is well carpeted and means i can have 3 out of 4 in contact (hands and fett) at the same time so is stable and spreads the load.
Going down is another matter!

Rosie

[evenwen]

I'm with Rosie on the all fours option (and i go down on my bum, much to amusement of others.

This isn't an ideal option when out though. So, if forced to do stairs I :

a) Go really slowly, ask others to go past as they make me more nervous or embarrassed hovering behind. Don't be afraid to take mini rests.
b) Tip pelvis forward and clench what bum muscles I have to hold myself together there. Try to use core to help knees lift (rubbish at it but still try).
c) Watch where and how I put each foot down- the poor proprioception of HEDS means I can stick my feet down in silly ways otherwise.
d) Same with knees- watch to check they aren't going sideways, then push up with foot muscles rolling from heel to toe (sounds obvious but actually tricky)
e) Whenever possible be sneaky and lean full side of my body again a stairwell wall to take the weight/strain. It is so much better than pulling for me as my arm sockets are even weaker than my knees.

Slow and precise with better posture gives more control. You may end up walking like a character from a Victorian drama though (think stern governess) !

Hope that is of some use.

[juliepops]

I have had physio recently and walking up and down stairs was one of my targets. Firstly as evenwen suggests you need to think about the position of your pelvis making sure it is forward with tummy and bum muscles clenched. I also walk with a stick and find using that helps keep my posture correct ( now I know how to!!) both for walking and going up and down stairs. I always let other people go ahead so I'm not tempted to speed up. Hold hand rail firmly. I was told - good leg first going up (to heaven) and bad leg first going down (to hell)!! As my good and bad legs switch from day to day I can often be found at the top or bottom of the stairs contemplating which one to go with
If you use a stick use it to support the weakest leg- does that make sense?? Lot easier to show you in person!!

Hope this helps
Good luck - Julie

[star gazer]

I can't use staires out,but if completely unavoidable use hand rail and stick then two feet to a step slow process and only rarely done as too painful, at home sleep downstaires but OT have put in an extra hand rail/ banister so one on each side, extra hand rail at the top and a newel rail, so lots of support but mostly through the arms which is no good for people with shoulder and wrist problems. the bottom method had worked for me but not in public

[Rosie]

Hi again

One thing I forgot to mention, for coming down stairs I often turn partly sideways and lean on the wall, sort of sliding down in as I go down one stair at a time. That way, if anything gives way, I am already supported by the wall and less likely to hit the floor!

Rosie

[Jess]

I find going up stairs is to lean forward so if i do miss a step I'm more likly to kiss the stairs forward than to flip backwards.
Going down I either side step so I have 2 hands on the banaster, one in front of me the other behind and step by step.
or forward but my weight behind me so if my knees give way I will fall backwards onto my butt.

If you do fall relax dont tense up as that creates more problems. Sounds hard and it can be. I randomly drop if i lose my balance when in the flat. So I just go and not fight it, and dont come out with as many bruises.

[K645]

Hi all

Thank you very much for all your advice. definitely going to try out the advice recommended.

Many thanks

K645

[Stone]

Especially when I'm using one arm to take my weight on the handrail, I actually find that for some reason my proprioception gets better the faster I take them. Disclaimer: this may not be very helpful advice

Stone

[star gazer]

Ok miss use of steps about 3 weeks ago foot still not working so xray this monday coming, after g.p yesterday said to rule out a fracture, if no fracture then probably ligament damage, great, staires and I definately do not get on. last fall down staires damaged foot too, and know when I bend my knees to make the step the weight through the knees is really painful and sounds like two bricks rubbing together. I told physio about foot and knees on wednesday, she said she would discuss with a senior and phone me at home (nothing done during appt.) a week later still no phone call so will call tomorrow and see what is happening. Oh and the advise in the mean time was to start using crutches now or graduate to two canes instead of one. crutches and staires sound very scary! so am using two sticks to walk but going no where near the staires

[happybana]

I also use the slow method. I think of it like a bride walking down the isle. Drop the bad food down a step, bring the good foot up to match. Again and again down to the bottom. If my shoulders aren't bothering me that day and I have a sturdy railing to lean on, I can do this quite quickly, barely letting my feet touch the stairs - kind of like rappelling down the stairs. I often do this while angled slightly away from the wall so I'm kind of leaning against it, using my hand on the rail not to hold my weight, but just to steady myself as I glide down in a sort of controlled fall. I can't do this if there are other people coming up the stairs as I go down, though, as it's a bit difficult to stop the momentum of that accelerated method, and I don't ever ever do that on carpeted stairs.

[trekster]

i struggle to use the stairs and im selling my property. i crawl them and slide down them when im really struggling.