Knees and Running Stairs

[TrackStar]

I'm only 18 and I have been doing Super Joints every day for about a year, but running stairs seems like it can take its toll on your knees over time. Especially, when they're done in explosive intervals on concrete steps. What's the effect of stair running on joints?

[0311bravo]

I would stop doing that. Your joints can probably handle it now, but if you make a habit out of this you'll probably run into problems. If you can find a dirt or grass hill I would use that instead.
If you're only doing it once a week or so that's probably going to be okay, you just wouldn't want to do it everyday.

[MikeProvost, RKC]

If you're knees hurt from running, then you're running form needs to be fixed. Doesn't matter the surface you're on.

[mc]

So based on the above great comments:
- is it only running stairs where you notice this? are you doing anything else consistently the day before? like leg based resistance?
- can you get a running coach to check your form.
- do cut back till you can get your form checked - avoid moving into pain.

best
mc

[TrackStar]

I haven't had any problems or negative experiences yet. Its just the thought of your legs quickly popping up and down on concrete when you're going very fast just made me think especially with all the talk I hear about runners and their knees.

[mc]

Originally Posted by TrackStar

I haven't had any problems or negative experiences yet. Its just the thought of your legs quickly popping up and down on concrete when you're going very fast just made me think especially with all the talk I hear about runners and their knees.

oh for pete's sake - i think we all thought you were saying you had an issue already.

No, stairs in and of themselves are not a knee problem. Running overspeed downhill relatively speaking can be more of an issue relatively speaking.

You're not even heel striking on stairs the way you are in a normal run - indeed it's not running in any sense of running gait mechanics. It's a good endurance builder, it's a sport in an of itself (annual stair runs).

But as has been pointed out, mechanics are really important to make sure you don't GET a knee problem from any particular athletic movement pattern. Folks your age are more vunerable to ACL problems than any other group, so strengthening the muscles that support the knees, ensuring excellent mobility overall - not just in the knees but the hips, feet, ankles, pelvis, shoulders, everything. all important.

A movement assessment of some kind - fms, z - all would be great to do at the outset to tune your machine to perform.

all the best,

mc

[schapm]

Aren't you a Purdue student or do I have you mixed up with someone else? If you're at Purdue you should definitely start running Slayter Hill. Swing a 32kg for 20 reps, run up the hill and then walk back down. When you can do 8 rds of this you will be a man among men.

[mc]

Originally Posted by schapm

Aren't you a Purdue student or do I have you mixed up with someone else? If you're at Purdue you should definitely start running Slayter Hill. Swing a 32kg for 20 reps, run up the hill and then walk back down. When you can do 8 rds of this you will be a man among men.

Can i just add that *walking* back down is really good advice, especially if you're doing x-country. getting closer to the in season, reversing this - so you're doing hill repeats gently up and then running down is good for overspeed work.

and again, if you can connect with a good coach just to check out your technique, you'll likely make way more improvements with better technique than running tons of stairs.

best

mc

[DrJAG2]

Ran a million stadium steps and hills in my track and field career. They key, as MC states, is walking back down. That's where the real impact is. I used to hate doing speed work on a slight decline because I think it was far harder on the joints than going uphill. Make sure to keep pumping your arms.

[Jon Engum RKC]

Everyone has given you good advice. Sprint up and slow jog or walk down, Easy on the knees and safer from a tripping stand point. As far as hills try sprinting up as mc says but on your walk back down - walk backwards focusing on a straight alignment and breath control - you will be amazed at the recovery. Try it you will like it.