What is the proper way of going up and down the stairs?

Stairway falls are a significant and preventable cause of injury, especially among older adults. Understanding what is the proper way of going up and down the stairs is the first, and most important, step toward protecting your mobility and ensuring a safer home environment for healthy aging.

Quick Summary

The proper way to use stairs involves consistent use of a handrail, deliberate foot placement with your entire foot on the step, and adjusting your technique for ascending versus descending to maintain balance and stability.

Key Points

• Always Use Handrails: Maintain a firm, consistent grip on the handrail for balance and support, whether going up or down.

• Mind Your Footing: Place your entire foot flat on each step. Avoid putting only the ball of your foot on the step to prevent falls.

• Adjust Your Technique: When ascending, lead with your stronger leg. When descending, lead with your weaker leg and control your speed to reduce impact.

• Improve Home Safety: Enhance stair visibility with lighting and contrasting tapes, and install non-slip surfaces and double handrails.

• Strengthen Your Muscles: Incorporate simple balance and leg-strengthening exercises to improve stability and confidence on stairs.

Foundation for Safe Stair Navigation

Before you even take the first step, a few foundational practices can drastically improve your safety. These include wearing appropriate footwear, ensuring the staircase itself is safe, and minimizing distractions.

Preparing for a Safe Climb

• Wear the Right Shoes: Opt for shoes with good support and non-skid soles. Avoid slippers, socks, high heels, or shoes with slick treads that could lead to a slip.
• Clear the Path: Keep the staircase free of clutter, including shoes, boxes, and loose carpet runners, which are all significant tripping hazards.
• Ensure Good Lighting: Proper lighting is non-negotiable. Ensure that stairwells are well-lit, with switches easily accessible at both the top and bottom. Consider motion-activated lights for convenience and safety, especially if your vision is impaired.
• Maximize Stability: Always have at least one hand free to use the handrail. Never carry large or heavy items with both hands, as this prevents you from gripping the rail for support.

Ascending the Stairs: "Up With the Good"

When you are climbing stairs, gravity is working with you. The proper technique focuses on leveraging your stronger muscles to propel you upward while maintaining stability.

1. Lead with Your Strongest Leg: Place your stronger, or 'good', leg on the next step first.
2. Engage the Muscles: Push through your heel and engage your gluteal muscles to lift your body weight. This reduces strain on your knees.
3. Place Your Entire Foot: Land your entire foot firmly and flat on the step before shifting your weight. Avoid hanging your heels off the edge, which can strain your Achilles tendon and increase instability.
4. Bring the Other Leg Up: Lift your weaker leg to the same step. Keep your movements slow and deliberate, avoiding any sense of rushing. This is the "step-to" method, which helps conserve energy and maintain control.
5. Use the Handrail: Maintain a firm, strong grip on the handrail, allowing it to support a significant portion of your weight, especially if you feel unsteady. A firm grip from underneath is recommended for optimal control.

Descending the Stairs: "Down With the Bad"

Descending stairs can be more challenging and poses a higher risk of injury due to the need to control your descent and absorb impact. The technique for going down is different and requires more core strength.

1. Lead with Your Weaker Leg: Place your weaker, or 'bad', leg on the next step down first.
2. Control Your Descent: Slowly lower your body, controlling the motion with your leg and core muscles. This is where you work on eccentric muscle control, which is crucial for preventing jarring impact.
3. Keep Your Back Straight: Hinge slightly forward from the hips and keep your back straight, rather than slouching. This keeps your weight properly aligned over your feet.
4. Use the Handrail: Keep a strong, firm grip on the handrail with one hand. Some people find trailing their hand behind them on the rail offers a more secure anchor point.
5. Follow with Your Stronger Leg: Bring your stronger leg down to the same step, again using the "step-to" method. Do not rush or skip steps.

Ascending vs. Descending Stairs: A Comparison

To highlight the key differences, here is a breakdown of techniques for going up and down.

Feature	Ascending (Going Up)	Descending (Going Down)
Lead Leg	Stronger, or 'good', leg.	Weaker, or 'bad', leg.
Body Weight	Pushed upwards through the heel.	Controlled downwards using leg and core muscles.
Knee Strain	Generally less, but proper form is key.	Higher potential, requiring more control to absorb impact.
Body Position	Slightly leaning forward from the hips.	Hinged forward from the hips with a straight back.
Handrail Use	Used for pulling and stability.	Used for braking and stability.

Strengthening Your Body for Stairs

Improving your balance and strength can make navigating stairs feel much safer and easier. Incorporating simple exercises into your routine is highly recommended.

• Single-Leg Balance: Stand near a wall or sturdy surface for support. Lift one leg and balance for 15-30 seconds. Repeat with the other leg. This can significantly improve your stability.
• Sit-to-Stand Exercises: Practice standing up from a chair without using your hands, then slowly lowering yourself back down. This strengthens the leg and glute muscles used for climbing stairs.
• Stair Step-Ups: Stand in front of the bottom step. Place one foot on the step, step up, and then slowly lower back down. This is an excellent way to build confidence and strength in a controlled environment.

For more advanced and specific exercises, see the helpful guide from the Mayo Clinic: 7 simple stairway exercises for a healthier heart and body.

Creating a Safer Home Environment

In addition to learning the proper technique, optimizing your living space for safety is crucial.

Staircase Modification Checklist

• Install Handrails on Both Sides: Having sturdy handrails on both sides of the staircase provides double the support and stability.
• Enhance Step Visibility: Use contrasting colors or non-slip tape on the edges of each step (the nosing) to improve visibility and depth perception.
• Ensure Non-Slip Surfaces: Apply non-slip treads or opt for low-pile, securely fastened carpet to increase traction and minimize the risk of slipping.

Conclusion: A Step-by-Step Approach to Safety

By combining the right technique with a few key safety modifications, navigating stairs can remain a safe and manageable part of your daily routine. The proper way of going up and down the stairs is a combination of mindful movement, utilizing available support, and preparing your environment to reduce potential risks. Taking these steps not only prevents injuries but also empowers you to age gracefully and maintain your independence with confidence.

Frequently Asked Questions

Is it better to use one or both handrails when going up and down the stairs?

For maximum safety and stability, it is always best to use both handrails if they are available. This provides superior balance and support, especially for seniors or those with mobility issues. If only one is available, be sure to use it consistently.

What is the proper way of going up and down the stairs if I have knee pain?

To minimize knee pain, focus on controlling your movements. When going up, use your stronger leg to lead and push off your heel. When going down, lead with your weaker leg and descend slowly, using the handrail to support your weight. Strength-building exercises can also help.

Should I hold onto the handrail when carrying things up or down the stairs?

No, you should never carry a load that requires both hands, as this prevents you from holding the handrail for support. Carry only what you can manage with one hand, leaving the other free to maintain a firm grip on the rail.

What kind of footwear is best for using stairs safely?

Choose shoes with good support and non-skid soles. Avoid walking in socks, loose slippers, or high heels. Cross-training or aerobic shoes are often a good choice, as they provide solid lateral support.

Can exercises really help me navigate stairs better?

Yes, absolutely. Regular exercises that focus on improving leg strength and balance can make a significant difference. Exercises like sit-to-stands and stair step-ups can strengthen the muscles you use for climbing and descending, boosting your confidence.

What are some common stair hazards to look out for?

Common hazards include clutter, poor lighting, loose or worn carpeting, slippery surfaces, and unstable or non-existent handrails. Regularly check your staircase for these issues and address them promptly.

Is it okay to run or rush up and down the stairs?

No, you should always take your time and move at a slow, deliberate pace on the stairs. Rushing increases the risk of missteps and falls, even for those with no mobility issues. Focus on the task and avoid distractions.