Trouble with Stairs? Try This Joint-Strengthening Exercise
Does it take you longer than it should to climb the stairs?
If you find yourself struggling, your legs may lack the strength and mobility they need to move comfortably. Weakness in the legs and poor joint mobility can make everyday movements—like walking up stairs—more challenging and even painful.
The good news? You can improve both with one simple exercise designed to strengthen your joints and increase your range of motion.
Build Strength and Mobility with Step-Ups
One of the best ways to improve stair climbing is to practice a step-up exercise, which strengthens your legs, improves balance, and supports joint health.
How to Do a Step-Up Exercise:
- Start with a Step: Place one foot on a step in front of you.
- Shift Your Weight: Gently lean forward, putting more weight onto your front leg.
- Practice the Motion: Step up onto the stair, then lower yourself back down. Repeat.
- Modify as Needed:
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- Make it Easier: If a regular step feels too high, start with a lower step or just practice shifting your weight forward without stepping up.
- Make it Harder: Hold a light weight in your hands or slow down the lowering phase to increase the challenge.
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For best results, aim for 8 reps per leg and 2-3 sets to build strength gradually.
Why Step-Ups Help Your Joints
Practicing step-ups regularly strengthens the muscles around your knees, hips, and ankles, helping to:
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- Improve stability and reduce joint strain
- Increase strength to make movements easier
- Boost mobility for better flexibility and control
The stronger you get, the easier everyday activities—like climbing stairs—will feel.
Want More Ways to Improve Your Joint Health?
Join us for our online YMCA Wellness Series class, “Support Your Joints,” on Tuesday, Feb. 25th at 7 PM.
Led by Physical Therapists Jake Woodrich, PT, DPT, CSCS, and Andrew Sipowicz, PT, DPT, this session dives into techniques and exercises to strengthen your joints and improve your range of motion—so you can move more comfortably.