Step-Ups

Step-Ups

Purpose: Build strength and confidence for stairs and daily stepping tasks.

Equipment: Step/box (start low).

How to do it:
1) Face the step. Place the whole foot of the working leg on the step.
2) Lean slightly forward and push through the heel/midfoot to step up.
3) Stand tall at the top without locking the knee.
4) Step down slowly with control.

Form checks:
- Keep the knee aligned over the toes.
- Avoid pushing off heavily with the trailing leg early.

Dosage: 3 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.

Progression:
- Increase step height gradually.
- Add a slow lowering phase (3–4 seconds down) or light weights when cleared.

Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.