Aim
To provide a group of exercises that can easily be completed each time you go up the stairs to develop a personal daily exercise routine.
Introduction
These exercises are designed to be done easily on stairs. This group of exercises has been constructed to improve joint pain by strengthening relevant muscle groups. Through strengthening these muscles groups, common symptoms associated with lower joint pain such as,unsteadiness on feet, feeling weak in the ankles and difficulty ascending and descending stairs. By improving these symptoms, many daily activities, including walking, going up and down stairs and standing up from a chair, can become easier and less painful.
Exercises included in routine
The following exercises have been specifically grouped to be performed using a step or stairs.
Step ups (view video)
The aim of this exercise is to improve your balance and strengthen your front thigh, or quad, muscles.
(Book reference Level 3 Exercise 13)
Calf raise standing on a step (view video)
The aim of this exercise is to strengthen your calf muscles (lower leg), stretch your calf muscles and improve your ankle mobility.
(Book reference Level 3 Exercise 14)
Safety considerations
- Suggested repetitions are a guide only.
- If needed, do fewer or break the repetitions into smaller sets with a short rest in between.
- Aim to build up (over a few weeks) to doing strengthening exercise daily.
- Mild discomfort could be expected when commencing new exercises but no lasting increase in pain.
- Do not continue exercising with increasing pain or pain that is moderate to severe.
- Performing exercises too fast often reduces their effectiveness - don't be in a rush to finish, and only exercise within your physical capabilities.