Arthritis, whether it affects your knees, hips, feet, spine, or hands, can make it more difficult to maintain balance and stability. Pain, stiffness, joint deformities, and muscle weakness are common symptoms that may interfere with your ability to move confidently and safely. Fortunately, there are many practical and evidence-based strategies that can help you improve your balance, reduce your risk of falling, and maintain a higher quality of life.
This article explores how arthritis affects balance and outlines key tips and tools you can use to feel steadier and more confident in your daily life.
How Arthritis Affects Balance and Stability
Balance is your body’s ability to maintain control over its centre of gravity, especially during movement or while standing still. This requires a coordinated effort between your muscles, joints, eyes, ears (vestibular system), and brain.
When you have arthritis, several factors can disrupt this balance:
- Joint pain and stiffness can limit range of motion and cause instability.
- Muscle weakness from inactivity can reduce joint support and control.
- Swelling or joint damage can affect the alignment and mechanics of movement.
- Fatigue may reduce your ability to react quickly or correct your posture.
- Foot pain or deformities can throw off your sense of ground contact.
- Side effects of medication may include dizziness or drowsiness in some people.
These factors can lead to unsteadiness, increased fear of falling, or actual falls—particularly in older adults or people living with multiple chronic conditions.
Tips to Improve Balance and Stability
1. Build Strength, especially in the Lower Body and Core
Strong muscles provide better support to arthritic joints and help improve coordination and stability.
- Focus on strengthening the thighs, hips, calves, glutes, and abdominal muscles.
- Try exercises such as:
- Sit-to-stand from a chair
- Step-ups
- Leg lifts (standing or lying)
- Bridge exercises
- Use light weights, resistance bands, or bodyweight depending on your comfort and ability.
- Aim to strengthen at least two days a week, gradually increasing as tolerated.
A physiotherapist can help tailor a strength-training plan that avoids joint strain and works within your limitations.
Check out our range of online exercise programs which can help improve your balance, coordination and stability – Arthritis Moves, Dance for Arthritis and Tai Chi for Arthritis.
2. Incorporate Balance-Specific Exercises
Balance training helps your body respond to changes in position and reduces the risk of falls.
Simple exercises include:
- Heel-to-toe walking in a straight line
- Standing on one leg, using a chair or counter for support if needed
- Weight shifting from side to side while standing
- Tai chi or yoga, which improve both balance and flexibility
Start slowly, hold onto a stable surface if needed, and practice for 5–10 minutes most days. It’s best to practise with a professional or with someone who can assist you if the balance-specific exercises become too challenging.
3. Prioritise Joint-Friendly Movement
- Low-impact exercise is not only safe for arthritis—it’s essential for managing symptoms and preventing deconditioning.
- Walking, water aerobics, stationary cycling, and Pilates are all helpful for maintaining mobility and balance.
- Hydrotherapy (exercises in warm water) is particularly beneficial for joint support and stability training. Check out our Warm Water Hydrotherapy Classes here.
- Avoid high-impact or jerky movements that could aggravate joints or increase the risk of falls.
A physiotherapist or exercise physiologist can recommend arthritis-friendly programs and progression strategies.
4. Choose the Right Footwear
- Supportive shoes help with alignment and balance and can reduce joint pressure.
- Look for low-heeled, non-slip shoes with arch support and cushioning.
- Avoid shoes that are worn out, too loose, or have slick soles (e.g. thongs or high heels).
- If you have foot arthritis, bunions, or other conditions, speak to a podiatrist about orthotics or custom shoes.
Proper footwear reduces strain and improves your sense of stability on different surfaces.
- Find a podiatrist near you.
5. Use Assistive Devices if Needed
There’s no shame in using tools to enhance safety and support mobility.
- Walking aids such as canes, walking sticks, or walkers provide extra stability, particularly during flare-ups.
- Grab rails, handrails, or shower chairs can prevent falls in bathrooms or on stairs.
- Occupational therapists can assess your needs and recommend the right equipment or modifications.
Early use of assistive devices can prevent falls and promote independence.
- Contact Independent Living Specialists for recommendations on assistive devices for you.
- Or book in to see an Occupational Therapist (OT), use this link here to find one near you.
6. Make Your Home Balance-Friendly
Environmental hazards are a common cause of trips and falls—especially in people with arthritis.
- Remove tripping hazards such as loose rugs, cords, or clutter.
- Install non-slip mats in the bathroom and kitchen.
- Keep frequently used items at waist height to reduce reaching or bending.
- Make sure you have adequate lighting throughout your home, particularly in hallways and stairwells.
- Consider adding grab rails, nightlights, or seat risers to assist with daily tasks. This can be especially useful in your toilet, bathroom, or next to your bed.
7. Focus on Flexibility and Range of Motion
Improving joint flexibility helps you move more freely and stay balanced.
- Perform gentle daily stretches to ease joint stiffness and improve motion.
- Try range-of-motion exercises such as shoulder circles, wrist bands, and ankle pumps.
- Consider yoga, tai chi, or Pilates to combine stretching with core and balance work.
- Warm up before any exercise and avoid overstretching painful joints.
Check out our range of online exercise programs which can help improve your flexibility, coordination and range of motion – Arthritis Moves, Dance for Arthritis and Tai Chi for Arthritis.
8. Manage Fatigue and Pain
- Fatigue and pain are common in arthritis and can interfere with your ability to move steadily.
- Pace your activities throughout the day—don’t overexert yourself all at once.
- Use pain management techniques such as medications, heat therapy, or gentle movement.
- Try relaxation practices like mindfulness or guided breathing to manage stress and pain perception.
- Ensure your arthritis is well-managed through medication, physical therapy, and regular GP visits.
- Fatigue and instability often go hand in hand, so balancing activity and rest is essential.
Check out our Online Relax & Restore for Arthritis Program which focuses on relaxation practices to help manage stress, anxiety and better cope with arthritis pain.
When to Seek Professional Support
- Speak to your GP or specialist if you:
- Have experienced a recent fall or near-fall
- Notice a decline in walking ability or stability
- Are avoiding activity due to fear of falling
- Experience dizziness or light-headedness
- Feel unsure about starting an exercise program
A referral to a physiotherapist, occupational therapist, or exercise physiologist can provide personalised strategies and guidance.
Improving your balance and stability when living with arthritis is not about perfection—it’s about progress. With the right combination of strength training, joint-friendly movement, environmental adjustments, and support, you can move more confidently, reduce your risk of falls, and maintain your independence.
Balance can improve at any age and stage of arthritis, and every small step makes a difference.
Breanna Smith
Health Promotion Coordinator
The Arthritis Movement
