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

Dr Kshitij Soni, an orthosurgeon, recently shared a simple technique to help those with knee pain navigate stairs more comfortably. Using the mnemonic "good goes up, bad goes down," the doctor advises those with knee discomfort to prioritize their stronger or less painful leg when ascending and descending stairs. According to Dr Gaurav Prakash Bhardwaj, Director of Sports Injury, Joint Preservation & Replacement Surgery at PSRI Hospital, this approach can reduce the strain on a painful knee.

When climbing stairs, the stronger leg takes on a larger portion of the body's weight, making the task less burdensome on the affected knee. Conversely, descending stairs is more challenging as it requires the muscles to perform eccentric contractions, which can increase pressure on the knee joint, particularly near the kneecap. Placing the painful leg down first during descent can lessen the force required, potentially alleviating knee pain.

While this technique may indeed lessen stress on a painful knee, it does not address the underlying cause of the pain. Dr Bhardwaj emphasizes that individuals should consult a healthcare professional before incorporating this method into their routine. In some cases, even stair use may exacerbate symptoms, particularly in severe instances of osteoarthritis.

Thus, it is crucial to evaluate the severity of the knee problem and seek professional advice to ensure safe and effective management of knee pain during stair climbing.