Climbing stairs can be easily integrated into daily life and offers numerous benefits, such as burning calories, managing blood sugar, maintaining a healthy weight, and strengthening muscles in the back, hips, and thighs.
However, like any physical activity, stair climbing is only beneficial when it suits one's physical condition. If done incorrectly or excessively, this habit can be counterproductive, potentially harming the musculoskeletal system and overall health.
The knee joint, the body's largest, bears its heaviest burden. On average, a person walks approximately 160,000-200,000 km in their lifetime. Knee joints are always susceptible to initial damage from injuries, musculoskeletal conditions, or prolonged, incorrect, or overloaded movements.
When ascending or descending stairs, the joint surfaces create significant friction. This also exerts pressure on the subchondral bone and meniscus, and stretches the ligament system in multiple directions. Therefore, whether stair climbing is beneficial or harmful depends entirely on an individual's body structure and knee joint condition.
For healthy individuals with a normal body mass index (BMI), no pain or fatigue, and good knee X-ray results, stair climbing can be a suitable form of exercise for maintaining health.
Conversely, if you are overweight or obese, have bow legs or knock knees, or if X-ray results show narrower joint spaces than typical for your age, you should limit stair climbing. It should only be done when unavoidable, such as moving to a bedroom, to prevent early knee osteoarthritis.
Individuals with moderate or severe knee osteoarthritis should absolutely avoid climbing stairs multiple times a day. This not only accelerates the progression of osteoarthritis but also increases the risk of falls, leading to dangerous injuries.
According to specialized orthopedic and physical therapy literature, a patient with knee osteoarthritis should walk (including personal activities and exercise) approximately 3,000-6,000 steps daily, equivalent to 2-4 km.
Ideally, if you experience knee problems or plan to start a new exercise routine, consult a specialist doctor for an assessment. They can design a safe and appropriate exercise plan tailored to your needs.
Dr. Tran Chi Khoi
Department of Lower Extremity, Orthopedic Hospital, Ho Chi Minh City
