Welcome to Day 3!
Stairs are the #1 fear for most crutch users - and for good reason. They're also the #1 place where falls happen. But with the right technique, you can navigate stairs confidently and safely.
Today, you'll learn the proven methods used by physical therapists worldwide, plus emergency techniques if you start to lose balance.
🎯 The Golden Rule of Stairs
"Up with the GOOD, Down with the BAD"
Memorize this phrase. It will save you from falls. Let's break down what it means...
Going UP Stairs
Method A: Using a Railing (Recommended)
- Position yourself: Face stairs, hold railing with one hand, both crutches in other hand
- Step up with GOOD leg first (the strong one)
- Push down on railing for support
- Bring injured leg and crutches up to same step
- Repeat for each step
💡 Pro Tip: The "Power Step"
When stepping up with your good leg, push powerfully through that heel. This takes pressure off your arms and makes climbing much easier. Think "drive through the heel" like you're pushing the Earth away.
Method B: No Railing Available
- Position crutches: Both crutches on same step as injured leg
- Step up with GOOD leg to next step
- Push down through crutches to lift yourself
- Bring injured leg and crutches up together
- Pause and stabilize before next step
⚠️ Safety Note
Without a railing, take your time! Each step should take 3-5 seconds. This is NOT a race. One step at a time, full stop and balance check between each one.
Going DOWN Stairs
This is typically harder and scarier than going up. Take it slowly.
Method A: Using a Railing (Recommended)
- Position yourself: Face stairs, hold railing with one hand, both crutches in other hand
- Lower crutches to next step down
- Lower INJURED leg down (the "bad" one) to same step
- Push down on railing for control
- Step down with GOOD leg to meet them
- Repeat for each step
Method B: No Railing Available
- Position crutches: Lower both to next step down
- Lower INJURED leg to same step (or keep it up if non-weight bearing)
- Shift weight onto crutches through your hands
- Step down with GOOD leg
- Pause and stabilize
💡 Pro Tip: The "Controlled Descent"
Going down, your arms act as brakes. Slightly bend your elbows and control your descent like you're lowering yourself on a rope. Don't just "drop" to the next step.
The Sitting Method (Safest for Beginners)
If you're not confident yet, there's ZERO shame in sitting:
Going Up:
- Sit on bottom step
- Place crutches on a higher step
- Scoot up one step at a time on your bottom
- Push with your good leg and arms
- Stand up when you reach the top
Going Down:
- Sit at top of stairs
- Place crutches at bottom (or have someone carry them)
- Scoot down one step at a time on your bottom
- Control your speed with your arms
- Stand up when you reach the bottom
When to use this method:
- First week on crutches (you're still learning)
- Steep or narrow stairs
- When you're tired or in pain
- Outdoor stairs that might be wet/icy
- Any time you don't feel confident
Emergency: If You Start to Fall
Everyone loses balance sometimes. Here's what to do:
Falling Forward (Going Up):
- Let go of one crutch immediately
- Grab the railing if available
- Fall onto the stairs in front (catch yourself with hands)
- Don't try to save your injured leg - protect your head and chest
Falling Backward (Going Down):
- Sit down immediately if you feel yourself going
- Toss crutches aside (they'll just tangle you)
- Slide on your bottom if you start falling
- Don't reach back with your hands (risks wrist fractures)
⚠️ Critical Safety Principle
Better to injure pride than injure body. If you're falling, SIT DOWN or DROP to your knees. A bruised ego heals faster than a broken bone. Professional athletes do this all the time - it's the smart move.
Practice Progression (Safe Learning)
Don't start with a full staircase! Build confidence gradually:
Week 1: Single Steps
- Find a single curb or step (4-6 inches high)
- Practice up and down 10 times with someone spotting you
- Focus on the technique, not speed
Week 2: Short Staircases
- Graduate to 3-5 steps
- Practice both railing and no-railing methods
- Do 3 complete up-and-down cycles
Week 3: Full Staircases
- Tackle full 12-15 step staircases
- Start with sitting method if needed
- Progress to standing method as confident
Environmental Modifications
Make your home safer for stair navigation:
- Add temporary railing tape: Bright colored tape on railings helps you see them
- Improve lighting: Add nightlights or motion sensor lights
- Mark first and last step: Bright tape on stair edges prevents missteps
- Remove trip hazards: No items stored on stairs
- Keep a "stair buddy": Keep cane or extra crutch at top and bottom
- Non-slip treads: Adhesive treads prevent slipping
When to Avoid Stairs Entirely
Some situations require alternative routes:
- Wet or icy outdoor stairs
- Poorly lit stairways
- Spiral or very narrow stairs
- When carrying anything in your hands
- When fatigued or in significant pain
- First few days after surgery
Alternatives: Use elevators, ramps, ask for ground floor accommodation, or call for assistance. There's no prize for being a hero.
Your Day 3 Action Steps
- Find a single step and practice 10 up-and-down cycles
- Memorize: "Up with the good, down with the bad"
- Identify all staircases in your daily routine
- Add safety modifications to home stairs (lighting, tape, treads)
- Have someone video you going up/down stairs to check form
- Practice the sitting method even if you don't "need" it (good backup skill)
What's Coming Tomorrow
Tomorrow we focus on Day 4: Pain Prevention Strategies. You'll learn:
- How to prevent hand, wrist, and armpit pain
- Padding and cushioning techniques
- Stretches and exercises to avoid soreness
- Warning signs of overuse injuries
- Proper rest and recovery strategies
See you tomorrow for Day 4! 🎯