Feeling unsteady on your feet can affect your confidence and make everyday activities feel more difficult. Arthritis can contribute to problems with balance through pain, stiffness, reduced mobility and muscle weakness. The good news is that there are things you can do to support your balance, strength and confidence when living with arthritis.
What affects your balance?
Balance is a team effort involving your brain, eyes, inner ear, joints and muscles. Together, these systems help you understand where your body is in space and adjust your position as you move.
Arthritis can affect some of these systems indirectly. Pain and stiffness may change the way you walk or move, while reduced physical activity can lead to weaker muscles. Foot or joint problems can also affect how securely you stand and move.
Balance can also be affected by things that are not directly related to arthritis, such as changes in vision, dizziness, some medications, fatigue or other health conditions. This means that improving balance is not just about doing balance exercises. Looking after your overall movement, strength, health and environment can all help.
Build strength
Strong muscles help support your joints and control your body as you move. This is particularly important around your hips, thighs, ankles and trunk. Strength can help with everyday movements such as getting up from a chair, climbing stairs, walking over uneven ground or changing direction.
Strength exercises can use your body weight, resistance bands, light weights or gym equipment. They can also be adapted to suit different abilities and types of arthritis. If you are new to strength training, a physiotherapist or accredited exercise physiologist can help you choose exercises that are appropriate for you.
Read more about the benefits of strength training in our article, Stronger Muscles, Steadier Steps: Why Strength Matters for Balance with Arthritis.
Practice balance safely
Balance is a skill that can be improved with practice. Depending on your ability, balance activities might include:
- Shifting your weight from one foot to the other.
- Practising standing up and sitting down from a chair.
- Walking while changing direction.
- Practising stepping over or around obstacles.
- Participating in activities such as tai chi or other exercise programs that include balance and coordination.
You do not need to practice difficult balance exercises to benefit. Start with activities that are appropriate for your current ability and gradually build up. If you feel unsteady, practice near a stable surface such as a kitchen bench or sturdy support. Avoid challenging balance exercises on your own if you are at risk of falling.
A physiotherapist or accredited exercise physiologist can assess your balance and show you exercises that are suitable for you.
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.
Keep moving throughout the day
Regular movement can help maintain strength, mobility, fitness and confidence. You do not have to complete one long exercise session to be active. Look for opportunities to move throughout your day, such as walking, gardening, doing household activities or taking short movement breaks if you spend a lot of time sitting.
The Australian 24-hour movement guidelines recommend adults include muscle-strengthening activities on at least two days each week and functional activities targeting mobility, balance and coordination on at least three days each week. The guidelines also recommend regular physical activity throughout the day and breaking up prolonged periods of sitting.
If you are currently doing little physical activity, start with small amounts and gradually build up. Even moving more than you do now can provide health benefits. The right amount and type of activity will depend on your arthritis, symptoms, other health conditions and abilities.
Work on your mobility
Stiff or painful joints can make it harder to move comfortably and may affect the way you walk. Gentle movement through the available range of a joint can help you maintain mobility. Depending on your needs, this might include gentle movements of your shoulders, hips, knees, ankles, hands or feet.
Try to move within a comfortable range rather than forcing a stiff or painful joint. If you are unsure which movements are appropriate, ask your physiotherapist or exercise professional for advice.
Consider your feet and footwear
Your feet play an important role in balance and stability. Arthritis-related pain, swelling or changes in your feet can affect how you stand and walk. Well-fitting, comfortable footwear with good support and grip may help you feel more stable.
If foot pain or changes in your feet are affecting your balance or mobility, speak with your doctor or podiatrist. They can help you determine whether you would benefit from further assessment or support.
Make your surroundings safer
Balance is only part of staying on your feet. Your surroundings can also affect your risk of tripping or falling. Look around your home and consider whether you could:
- Improve lighting, particularly around stairs, hallways and entrances.
- Keep walkways clear of clutter and electrical cords.
- Remove or secure loose rugs.
- Take care with wet or slippery surfaces.
- Keep frequently used items within easy reach.
- Install handrails or other supports where appropriate.
An Occupational Therapist can assess your home and recommend changes or equipment that may make everyday activities safer.
Consider whether an assistive device could help
Walking aids and other assistive devices can provide additional support and help you stay independent.
If you are considering a walking stick, frame or other mobility aid, it is important to make sure it is suitable and adjusted correctly. Using the wrong device or using it incorrectly may make movement more difficult rather than safer.
A physiotherapist or occupational therapist can help assess whether an assistive device would be useful and show you how to use it correctly.
- 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.
Listen to your body
Arthritis symptoms can change from day to day. You may have days when pain, stiffness or fatigue makes movement more difficult. You may need to adjust the type, intensity or duration of your activity depending on how you are feeling. This does not mean you need to stop moving altogether.
Avoid pushing through sharp or unusual pain, increasing swelling or a feeling that a joint is giving way. If your symptoms are regularly preventing you from being active, speak with your healthcare team about ways your activities could be adapted.
When should you seek professional support?
Speak with your doctor or healthcare team if you:
- Have had a fall or repeated near-falls.
- Feel increasingly unsteady.
- Feel dizzy or light-headed.
- Feel that a joint is giving way.
- Notice increasing muscle weakness.
- Have difficulty walking or completing everyday activities.
- Are worried about your balance or risk of falling.
Your doctor may assess possible causes and refer you to a physiotherapist, accredited exercise physiologist, occupational therapist, podiatrist or another health professional if appropriate.
A professional assessment can help identify what may be affecting your balance and develop a plan that is suited to your needs.
You can start small
You do not need to have perfect balance or be highly active to get started. Small, regular amounts of movement can help you build strength, maintain mobility and practice balance. The most important thing is finding activities that are appropriate for you and gradually building your confidence.
If you are concerned about your balance, you do not have to work it out alone. Your healthcare team can help you find safe and practical ways to keep moving and stay steady.
This article provides general information and does not replace advice tailored to your health and arthritis.
