Home Exercise Library

Walking and Stairs Drill

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Demonstration video: How to walk up and down stairs following injury (Rehab My Patient). Follow the steps on this page if the video differs.

In our programs

Hip, Phase 4 HP-4 #41 time a day, 2 to 3 minutes total
Knee and Ankle, Phase 4 KA-4 #41 time a day, 2 to 3 minutes total

The dose and steps can differ by program.

Hip, Phase 4: Functional Gait and Stairs Drill HP-4 #4

Real-world hip integration

Dose1 time a day, 2 to 3 minutes total

You needA flat path to walk on; a set of stairs; a chair or your car

Why it helps

This drill puts the program to use by walking, climbing stairs, and getting in and out of a car the way you do every day. We do it slow and on purpose to practice the new pattern.

How to do it

Walking (60 seconds): Walk slowly and tall. Hips level, no limp. Squeeze the buttock of the back leg as you push off. Pay attention.
Stairs up (30 seconds): Climb stairs slowly, one step at a time. Press through the heel of the stepping-up foot. Do NOT collapse the knee inward.
Stairs down (30 seconds): Slowly step down, one stair at a time. Keep the hip level and the knee tracking over the toe.
Car drill (30 seconds): Practice getting in and out of a chair or your car. Use a hip hinge to lower into the seat. Use your glutes to stand up. Swing the leg in and out as one unit.
Notice where your form falls apart. That is what you keep working on after the program ends.

Too hard? Try this

Skip the stairs portion if stairs are still uncomfortable. Just do the walking and chair work.

Too easy? Try this

Add light hand weights for the walking portion. Or do the stairs two at a time (only if cleared).

Common mistakes

You limp without knowing it.
Your knee falls inward going up or down stairs.
You round your back to get in or out of a chair.

You should feel

Hips level the whole time.
Strong glutes doing the work.
Smooth, steady movement you can repeat.

You should not feel

Sharp pain anywhere.
Loss of balance.

Stop right away if

Hip clicking, locking, or giving way.
Sharp groin pain.
Sharp knee pain.
Loss of balance with falling.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Knee and Ankle, Phase 4: Functional Gait and Stairs Drill KA-4 #4

Real-world integration