I had the same stair problem after both of my knee replacements. Going up was fine (I mean, it took work, but eventually it was fine). Going down was the issue.
Why I Hadn’t Done Stairs in Years
Before my knee replacements, I didn’t take the steps at all. If my knee had to bend, it hurt. Even walking hurt.
So, after surgery, I told myself I was going to take the stairs every chance I got. I’d gone many years without being able to.
Going Up Stairs After Knee Replacement
Going up was relatively pain-free for me, because I’d been working on it in PT. We started with a small step, then a medium step, then a regular step. We kept at it for several weeks.
I concentrated on shifting my weight to my heel and it worked. I felt great. I was doing stairs again.
Going Down Stairs After Knee Replacement Hurt
Going down was a different story.
At home, I got this really sharp pain underneath my kneecap. I just didn’t want to go downstairs. I’d see the stairs and think, nope.
So, I told my physical therapist exactly what was happening.
What Is a Heel Tap?
Here’s how my PT explained it. Stand on a step or a curb and plant your surgical leg. Take your other leg and tap that heel down onto the ground below. You’re stepping down, but you’re only tapping your heel. You’re not completing the step.
He actually demonstrated it afterward and it took me a couple of tries to get the hang of it. We started practicing it every PT session I had.
Why Heel Taps Helped Me
My kneecap has a metal backing on it now. My brain read going downstairs as painful, but it wasn’t pain, exactly. It felt weird. Strange.
Heel taps were helping me retrain my brain what going downstairs feels like with this new knee. The more I practiced, the easier it got to make the complete step down.
That’s the trick. Learning the movement and practicing enough to wrap your brain around it.
Try Heel Taps Yourself
If going downstairs is giving you trouble, ask your physical therapist about heel taps. I’m not a medical professional; this is simply what worked for me. Check with your surgeon or PT before you try anything new, especially if you have sharp, acute pain.
Want more help before surgery? Grab my free eBook, where I share what I wish someone had handed me before my first knee replacement.
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