Why Balance Training Matters More With Knee Problems
When your knees hurt, your body naturally compensates by changing how you walk and stand. You might favour one leg, take shorter steps, or avoid certain movements. While these compensations reduce knee pain in the moment, they actually increase your fall risk because they disrupt the natural movement patterns your balance system relies on.
Additionally, knee pain often leads to reduced activity, which causes the muscles around the knee and ankle to weaken further — creating a downward spiral of instability. Targeted balance exercises break this cycle by strengthening supportive muscles while improving your body's ability to react to balance challenges.
Knee-Safe Balance Exercises
Seated Options (Zero Knee Stress)
Seated Weight Shifts
Sit tall and slowly shift your weight to the right, feeling your right hip press into the chair. Return to centre, then shift left. Repeat 10 times each side. This trains the lateral stability muscles in your trunk and hips with absolutely no knee involvement.
Seated Trunk Circles
Sit tall and slowly move your upper body in a circular motion — forward, right, back, left. Make 5 circles each direction. This activates all the core muscles responsible for postural balance.
Standing Options (Minimal Knee Bend)
Weight Shifting Front-to-Back
Stand behind a chair, holding lightly. Slowly rock your weight forward onto your toes, then back onto your heels. Keep your knees soft but don't bend them further. Repeat 10 times. This trains ankle strategy balance — your first line of defence against falls — without requiring any knee flexion.
Hip Abduction
Stand behind a chair, holding for support. Slowly lift one leg out to the side, keeping it straight. Hold for 2 seconds, then lower with control. Repeat 10 times per leg. This strengthens the hip muscles that stabilise your pelvis during walking — all with a straight knee.
Floor Options
Glute Bridge
Lie on your back with knees bent at a comfortable angle and feet flat on the floor. Squeeze your glutes and lift your hips. Hold for 3 seconds, then lower. Repeat 10 times. Position your feet so your knees stay at an angle that doesn't cause pain — wider feet placement often helps.
Exercises to Avoid or Modify
If you have significant knee problems, avoid deep squats, lunges, and any exercise requiring deep knee bends. Walking exercises like the grapevine walk, which involves crossing legs, can also put lateral stress on the knees. Instead, focus on straight-line walking exercises like heel-to-toe walks and heel walks, which challenge balance without twisting the knee.
58 Balance Exercises — With Difficulty Ratings
Every exercise in our balance book is rated by difficulty (beginner, intermediate, challenging), so you can choose knee-friendly options and progress at your own pace.
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