Preventing Falls at Home When Your Knees Are Weak

Most falls do not happen on icy streets or steep trails, but at home: on the stairs, in the bathroom or on the way to the toilet at night. When the knees are weak or painful, the risk is higher, because the legs react more slowly and a misstep is harder to catch. A fall can lead to injuries and also to fear of moving, which weakens the muscles even more. The good news is that many falls can be prevented with simple changes. This article shows what you can do.

Why weak knees increase the risk of falling

Strong thigh and hip muscles keep the knee stable and help you catch yourself when you stumble. When these muscles are weak, or when pain makes you avoid bending the knee, it is harder to react quickly. A knee that sometimes gives way is a special risk. Poor eyesight, certain medicines, dizziness and getting up too quickly can add to this. That is why fall prevention works best when you look at both the home and the body.

Make your home safer

• make sure all rooms, hallways and stairs are well lit, and use a small night light on the way to the toilet,
• remove loose rugs, cables and other things you could trip over,
• fit sturdy handrails on the stairs, ideally on both sides, and grab bars next to the toilet, bath and shower,
• use non-slip mats in the bath and shower,
• keep things you use often at a height you can reach without a step stool or bending deeply,
• use stable chairs with armrests that make standing up easier.

Habits that help

• Stand up slowly. Sit on the edge of the bed for a moment before you get up, especially at night.
• Wear safe shoes at home. Closed shoes or slippers with a firm heel and a non-slip sole are safer than socks or loose slippers.
• Take your time. Many falls happen in a hurry, for example when the phone rings or the doorbell goes.
• Use your walking aid. If a doctor or physiotherapist has recommended a stick, use it at home too.

Train strength and balance

Regular exercise is one of the most effective ways to prevent falls. Strong thigh and hip muscles and good balance help you stay steady and catch yourself more easily. Simple exercises such as standing up from a chair, standing on one leg next to a stable chair and walking slowly heel to toe can be done at home. Our articles on chair exercises for sore knees and knee strengthening exercises at home are a good place to start. More about injuries in later life is in our article on common knee injuries after 50.

If you do fall

Stay calm and first check whether you are hurt. If you can, roll onto your side, crawl to a sturdy chair, kneel in front of it and push yourself up slowly. If you are in pain or cannot get up, call for help, so keep a phone within reach. Tell your doctor about the fall even if nothing seems broken, because the cause can often be found and treated.

Many people with weak knees like to wear a soft knee sleeve during the day. It gives a pleasant feeling of support and keeps the knee warm, so walking around the home can feel more confident. A sleeve does not prevent falls on its own, but together with stronger muscles and a safe home it can be a helpful part of everyday life.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.