If knee osteoarthritis makes you feel wobbly at home, the most useful things are usually stronger thigh muscles, a clutter-free and well-lit route between the rooms you use most, supportive shoes rather than loose slippers, and a walking aid that has been checked for your height. NICE recommends exercise for everyone with osteoarthritis and says walking aids such as a stick are worth considering for knee and hip osteoarthritis. Practise getting up from a chair and simple balance exercises on at least 2 days a week. If your knee keeps giving way, or you have had a fall, see a GP or ask about NHS physiotherapy or a falls service.
This guide is about staying steady indoors when your knees are sore. For the exercises themselves, see our knee exercises for osteoarthritis and sit-to-stand practice. If you have already had a fall, start with rebuilding confidence after a fall.
Why sore knees make you less steady
When a knee hurts, it is natural to move it less and to take shorter, more careful steps. Over time the big thigh muscles (the quadriceps) get weaker, and those are the muscles that stop the knee buckling when you stand, turn or go down a step. Stiffness first thing, a knee that feels like it might give way, and tiredness later in the day can all add up. The good news is that muscle strength and balance can improve at any age with regular practice.
Five changes that help most at home
- Clear your main route. Walk the path you use most (chair to kitchen, bed to toilet) and move cables, loose rugs and clutter. The NHS also suggests mopping up spills straight away and using non-slip mats in the bathroom
- Light it. Use bright bulbs on stairs and in hallways and a light you can reach from bed, or a plug-in night light on the way to the toilet
- Wear proper shoes indoors. Well-fitting shoes or slippers with a back and a grippy sole are steadier than backless or worn-out slippers or socks on a hard floor
- Put things within reach. Keep everyday items between waist and shoulder height so you are not bending low or stretching on tiptoe with sore knees
- Have somewhere to hold. A grab rail by the toilet or bath, a second banister, or a sturdy piece of furniture at the turn of a room can make a big difference. An occupational therapist can advise
Strength and balance, a little and often
NICE guidance puts exercise at the centre of osteoarthritis care, and the NHS says adults aged 65 and over should do activities that improve strength, balance and flexibility on at least 2 days a week. For wobbly knees, the most useful are:
- Sit-to-stand from a firm chair, using your hands at first if you need to — see sit-to-stand practice
- Seated knee straightening — sit tall, slowly straighten one knee, hold for a moment, then lower
- Heel raises and sideways leg lifts while holding a kitchen worktop
- Simple balance practice with a worktop in reach, such as standing with one foot slightly in front of the other
Some discomfort while exercising is common with osteoarthritis and does not mean you are damaging your knee. If pain is clearly worse the next day, do a little less and build up more slowly. Our home exercises for knee pain and balance training guide have more ideas, and the Age UK falls prevention exercises are a good printed routine.
Walking aids and knee supports
NICE says walking aids such as walking sticks are worth considering for osteoarthritis in the hip or knee. A stick is usually held in the hand on the opposite side to the sore knee, and it needs to be the right height. A physiotherapist or occupational therapist can check this for you, and some NHS services lend walking aids. See choosing mobility aids. NICE does not recommend braces, supports or insoles for everyone with osteoarthritis, but they can help some people whose knee is unstable, so ask a physiotherapist before buying one.
Night-time and the toilet
Many wobbles happen at night, when knees are stiff and you are half asleep. Sit on the edge of the bed for a moment before you stand, put a light on, keep your walking aid by the bed, and leave the route to the toilet clear. If you get up several times a night to pass urine, mention it to your GP, as there may be things that help.
If you do fall
The NHS advises staying calm and taking a couple of minutes to check for pain or injury. If you feel able to get up, take your time: roll onto your side, push up onto your hands and knees, crawl to something stable such as a heavy chair, put one foot flat on the floor and stand up slowly, then sit and rest. Kneeling may be painful with knee osteoarthritis, so a cushion or folded towel under your knees can help. If you cannot get up, use a phone or personal alarm, or shout or bang on the floor for help, keep warm with anything you can reach, and keep moving your body. Our falls prevention guide explains personal alarms and planning ahead.
When to get help
- See a GP after any fall, if your knee keeps giving way, or if you feel unsteady for no clear reason. Ask whether a falls service or NHS physiotherapy could help — in many areas you can refer yourself. See NHS physiotherapy and waiting lists
- Ask for a medicines review if you feel dizzy or drowsy, as some tablets can affect balance. Do not stop prescribed medicines yourself — see medication reviews
- Contact NHS 111 if your knee is suddenly hot, red and swollen, especially with a high temperature or feeling unwell
- Call 999 if someone has fallen and cannot get up, may have hurt their head, neck, back or hip, cannot put weight on their leg, or is very unwell
Frequently asked questions
My knee gives way. Is it the arthritis?
Weak thigh muscles and pain are common reasons a knee with osteoarthritis feels like it is giving way, and strengthening often helps. A knee that locks, gives way after a twist or injury, or keeps buckling should be checked by a GP or physiotherapist.
Should I rest my knee to avoid falling?
Not completely. Resting a lot makes muscles weaker, which can make you less steady. Short rests during a bad day are fine, but keep up gentle movement and build up strength and balance over time.
Is it safe to use the stairs?
For most people, yes, with a rail and good lighting. Going up, lead with your stronger leg; coming down, lead with the sorer leg. If stairs feel unsafe, ask your council for a free care needs assessment, which can look at rails or other equipment.
Sources and further reading
- NHS: Falls (what to do if you fall, getting up safely)
- NHS: Preventing falls
- NHS: Osteoarthritis treatment
- NICE NG226: Osteoarthritis in over 16s — diagnosis and management
- NICE NG249: Falls — assessment and prevention in older people
- NHS: Strength exercises
- NHS: Balance exercises
- NHS: Walking aids, wheelchairs and mobility scooters
- Age UK: Falls prevention exercises
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist, physiotherapist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Knee exercises — for knee osteoarthritis
- Sit-to-stand practice — getting up from a chair
- Confidence after a fall — step-by-step return to walking
- Balance training — simple daily practice
- Mobility aids — sticks, frames and rollators
- Falls prevention — alarms and planning ahead
- Ice and snow — staying safe outdoors in winter