Steps

 Hey Ya!

Since it is that time of year when most of us think about fitness, I thought I would add one of my old favorite routines. I won’t get into my opinion of New Years Resolutions here. Maybe another post at another time…

I promised a long time ago to do a video on an exercise that I thought would be good for a lot of amputees. No matter your physical level I believe this one could apply to many different amputees out there. 

There are some basic requirements:

- You must be able to stand and walk, even if it is with an assistive device, such as a walker or crutches. Please look at the proper positioning of assistive devices on stairs and so fourth. I cannot state this enough. Make sure you are being safe and taking the proper precautions before attempting any type of exercise.

- You must have access to a step. This could be a regular step on some stairs, a curb, a Workout Step like is often used in a gym classes, an entryway where you step up or a whole variety of things you could possibly use. I used to stay at apartments where they had old railroad ties as part of the landscape that I used. The height & width of the step is up to you. I would definitely recommend something steady that is a height you are comfortable with.

I have been using the bench from my Soloflex for this exercise lately. This is a bit of an inside joke for those who are regular readers or listeners to my blog/podcast I have started an unhealthy and cheesy obsession with this outdated 1980’s exercise equipment. :)

Please be smart & safe when deciding what to use. There is no reason to attempt something that could get you hurt. After all this is about fun.————————————————————————————-

Instead of a video I thought a post with some step (get it :p) by step photos would make this more understandable. 

This is an 8 part process to complete one rep. If you are a beginner I would recommend ten reps at a slow pace. Maybe something like 3 sets of 10-15 reps.

The great thing about this movement is its simple. You can make it as easy or intense as you want it to to be. You can go faster or slower and change the height of the step to increase or decrease intensity. You can also take longer, more narrow or wider steps to change the magnitude of the movement as well. You can also do this movement going down a step to practice strengthening different muscles and balance factors in that direction. 

Believe it or not, most amputees feel going up steps is easier than going down them. In most cases two legged people feel the opposite, that going down is easier. I am over generalizing. What do you think?

It can be easy to lose you place in this movement sometimes. A good general rule is —- The last foot to touch the ground with both feet together on the ground is the same foot that will be stepping up.  In other words if you right foot comes down last while you left is already planted on the ground, it will be going up first. This is semi important as you want both legs pulling up an equal amount of time.                                              

-Above the knee amputees see below-

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So here we go:

                                                                              Starting Position

                                                         

   One - Right Up                                Two - Left Up                     Three - Right Down            Four - Left Down

     

This is the end of one half rep. Your starting foot, in this case the right, has done one complete rep of pulling you up the step and come back down to the starting position. 

Now the second part with the left foot taking the lead.

   Five - Left Up.                      Six - Right Up                             Seven - Left Down                        Eight - Right Down

 

This is now one complete rep with each leg pulling the body up the step one time. The next rep in this case would start with the right leg taking the lead to pull upward. I usually count. One, two, three four, one, two, three ONE  - One, two, three, four, - one two three TWO to help me keep track of my reps. 

I know this may seem really simple. A lot of this is basic Captain Obvious logic. I would be the first to admit it. It can also be a great movement to build your legs up & work on balance. The more of these you can do, the easier actual steps will be. Believe me I live on the second story of my apartments. On days I am not feeling good those steps can be a real challenge, especially when carrying something.

You may be able to set up next to a counter, chair, walker or something sturdy to have something to help steady your balance if you feel you need it. Obviously, many actual stair often have a railing. You can just practice on that first step (or two) going up and down. For a really good burn going up and down flights of stairs is awesome training. It all depends on where you are at physically. 

Above the knee Amputees! This movement can be used to train yourself for taking stairs. You would do only the first four movements…leading with you sound leg. Once again, depending on your means you could change the height of the step working your way up as you gain strength and balance. 

Happy New Year - Remember “Attitude Is Everything”