MIEDO a SUBIR Escaleras Por La RODILLA? EMPIEZA Con Este Ejercicio

SUBSCRIBE TO MY FREE NEWSLETTER 👉🏻 https://fisioterapiatualcance.com/new... VIDEO OBJECTIVES 🦵 Regain confidence climbing stairs when your knee hurts or gives out. 📚 Learn a progression using materials you already have at home (books, paper, a walking stick). 💪 Strengthen your quadriceps and gluteus medius, the two key muscle groups. 🎯 Learn how to combine exercises into an effective routine. BENEFITS OF PROGRESSIVELY IMPROVING STAIR CLIMBING If your legs tremble when climbing stairs, if your knee feels unsteady step after step, or if you literally avoid buildings without elevators, you're not alone. It's very common in people with joint wear and tear, after a knee injury, or with muscle weakness accumulated from a sedentary lifestyle. Breaking down the movement into small phases and working each one with just the right amount of weight allows the knee to regain its confidence. You don't need a gym: with two books, a ream of paper, and a broom handle, you have everything you need for a complete progressive program that you can do in your living room. DESCRIPTION We break down the movement of climbing stairs into two key movements (weight transfer and knee extension) and train them separately with low heights, gradually increasing the difficulty in a controlled manner. Then we work the quadriceps and gluteus medius individually. REQUIRED MATERIALS Two books approximately 1 cm thick (large enough to fit your foot on top of). A ream of paper 3-4 cm thick. A stick, broom handle, or mop handle. A chair, table, or sturdy piece of furniture to lean on. EXERCISE 1 - STEP 1 - WEIGHT TRANSFER WITH A CANE Stand on the book with your foot, place the other foot directly behind it (big toe almost touching the front heel). Hold the cane in your opposite hand, parallel to your supporting leg. Lean forward, transferring your weight to your front leg until you can lift your back foot slightly off the ground. Return to the starting position. 5 reps per side. EXERCISE 1 - STEP 2 - COMPLETE WITH KNEE EXTENSION Same movement as before, but at the top of the movement, fully extend your supporting leg. This final extension is what you need to climb real stairs. 5 reps per side. INCREASE DIFFICULTY - ADD A SECOND BOOK Before removing the cane, increase the height of the book. Add another book and repeat the entire progression. You will feel a tremor and warmth in your supporting leg. 5+5 reps. NEXT HEIGHT - PACK OF PAPER Remove the books and use the pack of paper (3-4 cm). Same progression: transfer + extension. We're now very close to a proper step. 5+5 reps. REMOVE THE CANE - ONLY WHEN IT DOESN'T CAUSE PAIN When the pack of paper is comfortable, remove the cane and perform the movement without support. This is the LAST variation to modify, not the first. Removing it prematurely is the most common mistake. EXERCISE 2 - TWO-LEG SQUAT WITH CHAIR SUPPORT Stand behind a chair, holding onto the backrest. Feet shoulder-width apart, toes slightly pointed outward. Lower your buttocks BACKWARDS as if you were sitting down (knees don't travel forward), maximum 45 degrees. Extend. 10 reps. EXERCISE 3 - SINGLE-LEG SQUAT WITH SUPPORT Same chair, supporting yourself on ONLY one leg. Slight bend + lock your knee in extension. You'll feel a stretch even in your Achilles tendon. 10 reps per leg. EXERCISE 4 - GLUTEUS MEDIUS WITH CHAIR SUPPORT The often-forgotten muscle. Standing behind the chair, leaning slightly forward, toes ALWAYS pointing towards the wall (never outwards). Step your leg out to the side, hold for a few seconds, and return to the starting position. 10 reps per side. This is the muscle that stabilizes your hip when you're standing on one leg while stepping up a stair. HOW TO STRUCTURE THE ROUTINE 1️⃣ Functional Block (Exercise 1): Choose the variation that challenges you but doesn't cause pain. 3-4 sets of 10. 2️⃣ Quadriceps block: two-legged or single-legged squat. 3-4 sets of 10. 3️⃣ Gluteus medius block. 3-4 sets of 10. 📅 Ideal: every other day. Consistency is key, not intensity. #kneepain #stairs #unstableknee #physiotherapy #kneeexercises This video is for educational and informational purposes only and does not replace professional evaluation or treatment. If you have a meniscal tear, advanced osteoarthritis, a prosthesis, or any other medical condition, consult a specialist first. Stop any movement that causes intense pain. TIMESTAMPS 0:00 INTRO + MATERIAL 1:07 EXERCISE 1 - STEP 1 - WEIGHT TRANSFER 3:01 EXERCISE 1 - STEP 2 - KNEE EXTENSION 4:44 INCREASE HEIGHT - ADD SECOND BOOK 8:30 SWITCH TO PACK OF PAPER 11:02 REMOVE THE CANE 11:36 EXERCISE 2 - TWO-LEG SQUAT 13:41 EXERCISE 3 - SINGLE-LEG SQUAT 16:48 EXERCISE 4 - GLUTEUS MEDIUS 19:49 HOW TO STRUCTURE THE ROUTINE 20:55 CLOSING AND NEWSLETTER