Name: The Mistake Everyone Makes That Hurts Your Knees When Going Up Stairs
Uploaded: 2026-01-09T21:01:20.000Z
Duration: 2 min 40 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Hey, does your knee hurt when you walk up the stairs like this?

To-infinitive

I want to show you what that is and how to fix it.

The first mistake people make when going up the stairs is the alignment of their knees.

And what you want to pay attention to is, is the knee pointing the same direction as the toes?

And when our knee collapses inward like this, it's called a valgus collapse.

And it's not a symptom of a dysfunctional knee, but

it's a symptom of the hip muscles turning off.

So to fix this, the first thing you're going to want to do is you're going to put your foot on the stair

and you're going to want to push your knee outward like this before you take your step up.

So instead of your knee coming inward and taking the step up,

which is going to grind down your knees and make them hurt,

you want to push the knee outward like this.

Push into the foot and stand up while keeping the knee outside and pointed the same direction as your toes.

The second thing that often happens is you're putting too much pressure on your knee joint

and not effectively using your hips and glutes, which are the strongest muscles in the lower body.

When you go to step up a stair, you're putting your toes down or the ball of your foot down.

Sometimes you're not even putting your foot all the way on the step.

that's going to provoke you to bring your knee forward over your toes like this.

And then you're going to try to stand up from a stair like this,

which basically means you're using your quad muscles to be able to extend the knee joint like this.

If you have knee pain and you're focused on extending through the knee like this, you're going to hurt.

Well, what we really want to do instead is instead of focusing on the knee joint,

It's much stronger, and it will protect your knees.

Now, that's not to say that using your knee joint isn't important.

It just means if you're not strong enough to do it, that's what's causing the pain in the first place.

Instead of stepping onto your toe like this, try to bring your entire foot flat onto the step.

All right? Now, next step just like we did before, push your knee out.

And then instead of bringing your whole body forward with your knees over your toes,

imagine bowing forward from the hips until you feel a stretch in the glutes and the hamstrings.

Right here, this is you loading these big strong muscles right here.

Now from there, press your whole foot down.

And instead of imagining extending your knee, imagine pushing your hips forward like this.

And you can continue that same way as you walk up the stairs,

using your hip muscles rather than using your knee muscles.

And if you combine that with pushing your knee out and making sure it's in line with your toes,

going up the stairs is going to feel a whole lot easier and it's not going to cause pain in your body anymore.

Click the link down there if you want to learn how to move better and feel better.