How to do it
You need: A low step or the bottom stair, A handrail or wall for balance.
Stand facing a low step, close enough to place one whole foot flat on it. Keep a handrail or wall within reach.
- Place your affected leg flat on the step.
- Push down through that foot to lift your body up onto the step, bringing the other foot up to meet it.
- Keep most of your weight on the leg that is on the step rather than pushing off the back foot.
- Step back down slowly, leading with the other foot, controlling the lower with the leg still on the step.
Form cues
- Your kneecap stays pointing forwards over your foot, not drifting inwards.
- Your hips stay level - the hip on the stepping side does not drop.
- The lift up and the lower down are both slow and controlled.
Common mistakes
- Choosing a step so high that your knee travels well past your toes or your hip drops.
- Pushing off hard with the trailing foot to cheat the lift.
- Letting the knee cave inwards on the way up or down.
Safety: Stop and message your physio if the pain at the front of the knee rises during the session or lingers into the next day.