At Unity Chiropractic Wellness, located in New York City near Grand Central Terminal, Midtown, and Murray Hill, we often see patients struggling with knee pain, joint stiffness, and poor mobility. Many people ask: Why do my knees hurt when I go down stairs? or How can I strengthen my knees without making them worse?
A highly effective but often overlooked exercise for improving knee health and reducing pain is the Patrick Step. This movement is designed to enhance knee stability, strengthen the muscles that support the joint, and improve overall mobility without excessive strain.
If you’re dealing with knee discomfort, trouble with stairs, or limited range of motion, incorporating the Patrick Step into your routine can help reduce pain and build long-term strength.
Why the Patrick Step is Crucial for Knee Health
Knee pain often stems from weakness in the muscles that control movement and absorb impact. When these muscles—particularly those in the front of the thigh—are not strong enough, the knee joint takes on extra stress, leading to pain, inflammation, and a higher risk of injury.
The Patrick Step specifically strengthens the lower thigh muscles, improves balance, and trains the knee to handle controlled movement, making it an excellent choice for those recovering from injuries or looking to prevent future problems.
How the Patrick Step Benefits Knee Function
• Improves control when moving downhill or down stairs – Reduces strain on the knee by strengthening key muscles.
• Builds knee stability – Helps protect the joint from excessive wear.
• Enhances mobility and flexibility – Supports a full range of motion, reducing stiffness.
• Reduces risk of knee injuries – Prepares the body for everyday movements like stepping down curbs or uneven surfaces.
How to Perform the Patrick Step Correctly
The Patrick Step is a simple but effective movement that requires focus on balance and control.
Step-by-Step Instructions
1. Stand on an elevated surface – A small step, block, or low platform works well.
2. Extend one foot forward – Keep the non-working leg straight without touching the ground.
3. Lower yourself slowly – Bend the supporting knee slightly and lower the working foot toward the floor without touching it.
4. Push back up to standing – Maintain control and avoid letting the knee collapse inward.
5. Repeat for 10-15 reps per leg, progressing over time.
To modify: If balance is challenging, use a wall or railing for support. Start with a lower surface and gradually increase the height as strength improves.
Who Can Benefit from the Patrick Step?
This exercise is ideal for:
• Individuals recovering from knee pain – Strengthens the joint safely.
• Athletes needing more stability – Improves control in sports and daily activities.
• Runners and hikers – Reduces impact on the knees, especially downhill.
• Anyone with difficulty using stairs – Builds confidence in stepping down movements.
If you’ve been dealing with persistent knee pain or mobility issues, adding the Patrick Step to your routine could help improve function and reduce discomfort.
Common Questions About Knee Strength and Stability
1. Why does my knee hurt when I go downstairs?
Weak muscles and poor knee control increase strain on the joint. The Patrick Step strengthens key stabilizers, reducing pain and improving mechanics.
2. Can this exercise help prevent knee injuries?
Yes! Training controlled step-down movements improves joint resilience and reduces injury risk.
3. How often should I do the Patrick Step?
For best results, aim for 3-4 sessions per week, gradually increasing reps and height.
4. Can I do this if I have arthritis?
Yes, but start with a low surface and slow movement. If pain persists, a chiropractor can help