‘Good goes up, bad goes down’: What this simple stair rule means for knee pain

A simple rule for navigating stairs with knee pain is gaining attention. Orthosurgeon Dr Kshitij Soni shared a mnemonic on Instagram, instructing those with knee issues to "use the good knee first going up and the bad knee first coming down." This technique aims to reduce strain on the affected joint while climbing stairs.

According to Dr Gaurav Prakash Bhardwaj, Director of Sports Injury, Joint Preservation & Replacement Surgery at PSRI Hospital, this method can indeed decrease the load on a painful knee. When ascending, the stronger or less painful leg takes on more of the body's weight, thereby alleviating stress on the affected knee. Conversely, when descending, placing the painful leg down first can lessen the force required from that knee, making the process less strenuous.

However, Dr Bhardwaj clarifies that this technique does not address the root cause of knee pain. Instead, it merely modifies the stair-climbing process to lessen discomfort. For instance, he explains that descending stairs involves eccentric contractions, where muscles lengthen while contracting to control movement. This process can put extra compressive forces on the knee, particularly around the kneecap, making the descent more challenging for those with knee arthritis or pain.

While mild, stable knee pain may allow for safe stair use, Dr Bhardwaj advises caution. Complete avoidance of stairs and other movements might lead to muscle weakness over time. Nevertheless, individuals experiencing significant knee pain, swelling, or instability should consult an orthopedic expert before engaging in stair climbing.

Additional precautions include using handrails for support, taking steps cautiously, and considering walking aids if necessary. Always consult a healthcare professional before making any changes to your activity routine.