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There are 5 city built escarpment staircases in Hamilton and they start to see some real action this time of year and there’s a good reason. The stairs are both a cardio workout and strength training exercise. But climbing one of Hamilton’s escarpment staircases incorrectly could cost you a few days on the couch.

“Because doing stairs is a tremendously difficult leg exercise, you can see a lot of hip pain, knee pain and foot pain if your technique is not proper.” Chiropractor Ralph Sciullo says. On the way up, the key is starting slowly and building momentum as your workout progresses. On the way down, it’s all about technique. “People tend to come down in a manner that they turn their feet out to clear the step. That really puts a lot of stress on your foot and shin, leading to shin splints.”

Climbing stairs is both aerobic exercise and strength training. Because of the incline, your heart rate can rise quickly. The Heart and Stroke foundation recommends you dress in layers, drink water, avoid smoking before a climb, watch for sharp chest pains and carry a cell phone in case anything happens. Once you’re comfortable you can target different muscles.

There are 5 city-built escarpment staircases in Hamilton. From west to east, the Chedoke stairs have 289 steps, the Dundurn stairs have 326, and the James stairs have 227. The Wentworth stairs are the longest climb with 498 steps and the Kenilworth stairs have 228. They’re connected to a privately built set of 305 steps named ‘Uli’s Steps’.