Your Home. Your Safety. Your Choices.
A stiff knee can make it harder to rise from the toilet. A sore hip can make stairs more difficult. Hand pain can change how you grip a rail or walker. Start with one activity you want to keep doing and notice where pain or stiffness changes how you move.
The treatment guidance focuses on osteoarthritis. If you have another form of arthritis or new joint symptoms, ask your care team which recommendations fit your situation.
1. Build movement around a goal
If rising from a chair is hard, ask a physical therapist about building strength for that task. Tailored strengthening and aerobic activity can improve pain and function in osteoarthritis. Ask how to adjust your plan during a flare. If you are 65 or older, live at home, and are at increased risk of falling, ask about a structured fall prevention exercise program that includes balance and functional training. [1–3]
2. Pace the parts of the task that hurt
Try preparing part of a meal seated in a stable chair, or sit to put on socks and shoes. Keep what you need within reach. If an activity becomes harder as you tire, break it into shorter steps and choose when to pause.
3. Look at where you sit, stand, and step
Check your usual chair, toilet, shower, and stairs. Notice where you pull on furniture or struggle to stand. An occupational therapist can watch you do the task and help you decide whether a different seat, an installed grab bar, or a change in setup would help.
4. Try walking aids with a therapist
A cane or walker may help with lower limb osteoarthritis. Mention hand or wrist pain so your therapist can check whether you can grip and control the aid. Practice turning and crossing thresholds on your usual routes. Ask whether a brace is appropriate if a joint repeatedly gives way. [1,2]
5. Review pain relief with your clinician
Bring a list of your prescription and over-the-counter medicines and describe the activity pain is limiting. If you have knee osteoarthritis, ask whether a topical anti-inflammatory is suitable. Your clinician or pharmacist can review how oral anti-inflammatories fit with your health history and other medicines. [1,2]
When to get help
Seek urgent medical assessment for a newly hot, swollen joint, especially if you have a fever or feel unwell. Seek emergency care if you cannot bear weight after an injury. Tell your care team about repeated buckling, falls, or pain that is limiting your usual activities. [4]
Three actions for today
Pick one task. Name the moment that feels hardest, such as standing from the toilet or stepping down into the garage.
Change one thing. Try sitting for dressing, clearing space around your usual seat, or setting essentials within easy reach.
Ask one question. “Can you watch how I do this and help me find a safer way?”
References and evidence scope
The osteoarthritis guidelines support treatment choices for pain and function. The USPSTF reviewed actual falls and recommends exercise interventions for community-dwelling adults age 65 or older at increased risk. The task examples in this guide illustrate ways to adapt daily activities.