Getting In and Out of Bed with One Stiff Knee: Practical Home Strategies

Why getting in and out of bed feels so hard with one stiff knee

With knee osteoarthritis, the main problem in bed is not usually your back. It is how your knees bend (or do not bend), and how they react to weight and twisting.

When one knee is very stiff and painful and the other is only slightly better, your body naturally tries to protect the bad knee. That often means you twist your back more, push harder with your arms, or avoid moving at all.

Common experiences include:

• Sharp, catching pain when the stiff knee is bent quickly or allowed to drop suddenly.
• Difficulty sliding the heavy, stiff leg across the sheet because of friction and weakness.
• Fear that the knee will "give way" or "lock" when trying to stand from the edge of the bed.
• Morning stiffness that makes the first movements of the day feel much worse than later ones.

The most stressful moments are when the knee has to bend, take weight, or be rotated. The aim is to protect the stiff knee from sudden bending and twisting, and let the better knee, your hips and your arms take more of the work.

Set up your bed and environment for easier movement

A few small adjustments can make every movement calmer and more predictable for your knees.

• Bed height: When you sit on the edge of the bed, your feet should be flat on the floor and your hips just slightly higher than your knees. If the bed is too low, standing will be much harder on the stiff knee. You can sometimes raise bed height with safe risers or a firm extra mattress topper. Avoid makeshift stacks that could slip.
• Mattress firmness: Very soft mattresses let you sink in, which increases the effort needed to slide and turn. A low-friction slide sheet like Snoozle can partly offset this by reducing friction under your hips and thighs.
• Pillow support: Keep one pillow you can use between or under your knees when lying on your side. This keeps the stiff knee more supported and reduces painful twisting.
• Footwear ready: Have a stable pair of shoes or slippers with a back (not loose flip-flops) within reach of where your feet will land. This makes standing safer for the stiff knee.
• Clear floor space: Remove loose rugs, cables or clutter where your feet will land so you are not worrying about tripping as you stand.

Many people try to move from a very awkward starting position, like lying diagonally or too high on the pillow. Taking 10–20 seconds to line yourself up first can save you several pain spikes later.

Turning in bed with one very stiff knee

Where turning usually goes wrong

The single hardest moment in turning is often when the top leg starts to cross over the bottom leg.

If the stiff knee is on top and drops forward, it can bend and twist unexpectedly. If the stiff knee is on the bottom, it can feel crushed or pulled.

Typical problems:

• Letting the stiff knee fall forward without support, causing a sharp jab of pain.
• Trying to lift the heavy stiff leg alone instead of moving both legs together.
• Twisting the back first and leaving the legs behind, which stretches the knee joint awkwardly.
• Dragging the skin of the outer knee and hip against the sheet, causing burning or soreness.

A gentler way to roll: trunk first, legs together

This method works whether you are rolling towards or away from the stiff knee. In the example below, your right knee is very stiff and your left knee is slightly better. If it is the other way around, just swap sides.

Before you start

• Lie on your back with both legs as straight as is comfortable. If the stiff knee needs a small bend, place a rolled towel or small pillow under that knee.
• If you have a Snoozle Slide Sheet, place it under your hips and thighs, from just above your waist to just below your knees. This reduces friction so your legs can slide together more easily.

Step-by-step: rolling onto your left side (towards the better knee)

1. Prepare the stiff knee.
   Gently slide your right (stiff) heel a little towards your bottom, only as much as it will tolerate. Do not force a big bend. The Snoozle under your thighs can help the heel slide with less effort.
2. Bring the better leg to match.
   Slide your left (better) heel so that both knees are bent to a similar, comfortable angle. Keeping them matched helps them move as a unit, protecting the stiff knee from being pulled.
3. Lightly link the legs (optional).
   If comfortable, let your better leg rest over the ankle of the stiff leg. This lets the better leg help guide the movement without forcing the stiff knee.
4. Roll your chest and pelvis together.
   Place your right hand on your left shoulder or chest. Turn your head to the left. Gently roll your upper body to the left by moving your shoulders, then your ribs, then your pelvis. Think of your trunk as a log rolling, with the legs just being carried along.
5. Let both knees travel as one block.
   As your pelvis starts to roll, allow both knees to follow together, sliding over the Snoozle. Try not to actively lift the stiff leg; let the better leg and the trunk movement carry it.
6. Land with support between the knees.
   Once you are on your side, place a pillow between your knees so the top knee is supported and the bottom knee is not crushed. Adjust the pillow height so the stiff knee does not drop down into a painful angle.

Most people find that if they move their trunk first and keep the knees moving together, the knee pain is less intense, even if the overall effort feels similar.

Using Snoozle Slide Sheet for easier turning

With Snoozle under your hips and thighs, your legs can slide instead of sticking to the sheet.

This usually means:

• Less effort from your hip and knee muscles to move the legs.
• Less skin drag on the outer knee and hip as you roll.
• The better leg can more easily "carry" the stiff leg without you having to lift it.

Safety points:

• Keep your whole pelvis and thighs supported on the mattress while you turn.
• Do not use Snoozle to pull yourself half off the bed.
• Do not use it to move between bed and chair or to dangle off the edge.

Getting from lying to sitting at the edge of the bed

Where getting up usually goes wrong

For knee osteoarthritis, the hardest moment is often when you first lower both legs off the bed and then try to push your body upright.

The stiff knee suddenly has to support the weight of the lower leg, and there is often a sharp increase in pain or a feeling of weakness.

Common problems:

• Letting the stiff leg hang off the bed alone, so it pulls painfully on the knee joint.
• Trying to sit up by doing a "crunch" with your back, instead of using your arms and rolling.
• Twisting the knee while half-sitting, half-lying, which can feel like a wrenching or catching.
• Standing up before your feet are well placed and your weight is shared between both legs.

Side-lying method: legs and trunk move together

This method uses your arms and your better leg more than your stiff knee. Again, the example is with a right stiff knee.

Step-by-step: side-lying to sitting

1. Roll onto your side facing the edge you will get out from.
   Use the rolling method above so that you end up lying on your left side, near the right-hand edge of the bed (if your right knee is stiff and you want it at the back when you stand). Your shoulders, hips and knees should be roughly in a straight line.
2. Bend both knees a little.
   Bend both knees only as much as is comfortable. The better left knee can bend more; the stiff right knee bends just a little. If Snoozle is under your hips and thighs, it will help your legs slide into this position with less effort.
3. Slide both lower legs towards the edge.
   Keeping your knees stacked, gently slide your shins and feet towards the edge of the bed until your lower legs are just over the edge. Let gravity help; you do not need to lift the legs, just guide them.
4. Lower both feet down together.
   Allow both feet to drop towards the floor together. The better leg supports and guides the stiff leg. If needed, you can hook your better foot under the ankle of the stiff leg to help it down more gently.
5. Place your hands ready to push.
   Put your bottom hand (left hand in this example) on the mattress near your chest and your top hand (right hand) slightly in front of you.
6. Push your upper body up as your legs go down.
   As your feet approach the floor, press down through your hands and push your upper body up, letting your legs act like a counterweight. Think of your body as a seesaw: as your legs go down, your trunk comes up.
7. Land in a supported sitting position.
   Shuffle your bottom so both sitting bones are on the mattress edge, not too far forward. Your feet should be flat on the floor, roughly under your knees. If the stiff knee cannot bend that much, let that leg be slightly forward, but keep the foot fully supported.

When people let their legs hang first and then try to sit up, the stiff knee often gets a big sudden load. Doing both together – legs lowering as you push up – spreads the effort out and usually feels safer.

Using Snoozle for lying-to-sitting

With Snoozle placed under your hips and thighs (not under your feet), two things become easier:

• Your legs can slide towards the edge without you having to lift them, reducing strain on the stiff knee.
• Your pelvis can pivot slightly as you push up, so your trunk and legs can move together more smoothly.

Safety reminders:

• Keep your entire pelvis and thighs supported on the bed while you move.
• Do not pull on the Snoozle to drag yourself off the bed or towards a chair.

Standing up from the edge of the bed with one stiff knee

The goal is to let the better knee and your hips do more of the work, and to avoid a deep bend in the stiff knee.

Step-by-step: sit-to-stand

1. Check your sitting position.
   Sit tall on the edge of the bed with both sitting bones supported. Your feet should be flat on the floor.
2. Place your feet.
   Put your better foot slightly back under your hip. Place your stiff leg a little further forward. This lets the better knee bend more and push, while the stiff knee stays in a more comfortable, open angle.
3. Use your hands.
   Place both hands on the bed beside you, on a stable frame, or on firm armrests if available. Avoid pulling on light furniture.
4. Lean slightly forward.
   Bring your chest a little towards your knees – think "nose over toes" but only a small lean, not a big lunge.
5. Rise smoothly.
   As you push with your arms and better leg, bring your hips up and forwards in one smooth movement. Avoid bouncing or rocking, which can jar the stiff knee.
6. Pause before walking.
   Once standing, take a moment to feel your weight through both feet as much as is comfortable. Let the stiff knee settle before taking steps.

Getting into bed: reversing the steps safely

To get into bed, you mostly reverse the sequence, again protecting the stiff knee.

Step-by-step: standing to lying

1. Turn so your better leg is closest to the bed.
   Whenever possible, arrange things so the side of your better knee is next to the bed. This makes sitting and standing easier.
2. Back up until you feel the bed.
   Step back until the back of both legs lightly touch the bed. Keep one hand on a stable surface if you need balance support.
3. Sit down with control.
   Lean your chest slightly forward and bend your better knee more than the stiff knee as you lower onto the bed. Use your hands on the bed or a frame to help control the descent.
4. Shuffle back far enough.
   Slide your bottom back on the bed so that when you lie down, your whole body will be supported. Snoozle under your hips and thighs can help this shuffle be smoother and reduce skin shear.
5. Bring both legs onto the bed together.
   Lean onto one elbow and forearm on the bed. Lift or slide both legs up as a unit, helping the stiff leg with the better leg (for example, hooking the better foot under the stiff ankle) or with your hands under the calf or ankle.
6. Roll into your preferred lying position.
   Once both legs are on the bed, roll onto your back or side using the trunk-first rolling method described earlier.

Micro-movements and pacing: breaking big moves into small ones

Trying to do the whole movement (for example, lying to sitting) in one go often overwhelms the stiff knee.

Instead, break it into small, clear stages with a pause to let pain settle and breathing calm between them.

For example, getting out of bed can be:

• Stage 1: Adjust your position and support (pillows, Snoozle placement).
• Stage 2: Roll into side-lying.
• Stage 3: Bring legs towards the edge.
• Stage 4: Lower legs and push up to sit.
• Stage 5: Organise your feet and prepare to stand.

These pauses are not failures; they are part of the strategy to avoid flare-ups and fatigue.

Specific challenges with one very stiff arthritic knee

With knee osteoarthritis, especially when one knee is much worse than the other, you may face some predictable challenges:

• Asymmetry: One leg feels heavy, stiff and unreliable while the other does most of the work. This can twist your pelvis and back if movements are not planned.
• Limited bend: The stiff knee may not tolerate the usual 90° sitting angle, so standard "knees over the edge" positions can be painful.
• Fear of giving way: Many people worry the stiff knee will suddenly buckle when they stand, which increases muscle tension and makes movement jerky.
• Morning stiffness and gelling: After being still, the joint feels rusty and reluctant, so the first few movements need to be slower and more supported.
• Skin and soft tissue sensitivity: The areas around the knee, especially the inner and outer sides, can be very sore to pressure or dragging.

These are not signs of failure; they are part of how the joint behaves. The strategies above are designed around them.

When and how to use a Snoozle Slide Sheet

Snoozle is a low-friction slide sheet designed for home use on a normal mattress. It reduces friction so that you and/or a helper can move with less effort and fewer pain spikes.

It is not a lifting device and not for chair-to-bed transfers or for dangling off the bed.

Good times to use Snoozle with knee osteoarthritis

• When turning in bed is difficult because the stiff knee feels too heavy or stuck to the sheet.
• When sliding your legs towards the edge of the bed to get up feels like a big effort.
• When you or a helper notice skin redness or soreness from dragging the outer knee or hip on the sheet.
• When shuffling your bottom backwards on a soft mattress is very hard or causes skin shear on your thighs.

Safe Snoozle placement and use

• Place Snoozle flat on the mattress, under your hips and thighs, from waist to just below the knees.
• Keep your whole pelvis and thighs supported on the bed at all times while you move.
• Use Snoozle only to reduce friction for sliding and pivoting in bed, not to lift or drag you between surfaces.
• If a helper is involved, they should guide and support, not lift, and they should never pull you so that part of you is hanging off the bed.

Common mistakes and how to correct them

• Mistake: Letting the stiff leg hang off the bed alone while you are still lying back.
  Correction: Lower both legs together as a unit while you push your upper body up with your arms, using the better leg to guide the stiff leg.
• Mistake: Trying to stand straight up from a low bed with both knees bent equally.
  Correction: Place the better leg slightly back to take more of the push, and keep the stiff knee a bit forward and less bent.
• Mistake: Rolling by twisting the shoulders only and leaving the legs behind.
  Correction: Roll your trunk and pelvis together, and let both knees follow as a block, supported by Snoozle if available.
• Mistake: Forcing the stiff knee into a deep bend to "stretch it out" first thing in the morning.
  Correction: Start with small, gentle bends and straightens in a pain-respecting range before you attempt bigger movements.
• Mistake: Avoiding all movement because of fear of pain, which increases stiffness.
  Correction: Use shorter, more frequent movements with pauses, aiming for "tolerable" rather than "pain-free" or "push through".
• Mistake: Placing Snoozle so that part of your pelvis or thighs are off the bed and then pulling.
  Correction: Keep Snoozle fully on the mattress and use it only while you remain fully supported on the bed.

When to seek medical or professional help

Most day-to-day knee osteoarthritis pain can be managed with careful movement, pacing and support. However, you should seek medical help if you notice:

• Sudden, severe knee pain with inability to put any weight on the leg.
• Significant new swelling, redness or warmth around the knee, especially with fever or feeling unwell.
• A sudden change in leg shape or position that you cannot correct, or a sense that the knee is "stuck" in a bent or straight position.
• Frequent near-falls or actual falls when getting in or out of bed.
• Pain, numbness or weakness spreading down the leg that is new or rapidly worsening.

A physiotherapist or occupational therapist can also help if you are managing but every bed transfer feels like a huge effort, or if you need advice on bed height, rails or other equipment.

Related comfort guides

• Effortless Bed Mobility for MS: Using Momentum and Snoozle to Move Without Pain or Fatigue
• Effortless Bed Mobility for Those Living Alone with Pain and Low Energy: Practical Bedroom Planning and Movement Strategies
• Effortless Bed Mobility with Knee Osteoarthritis: How to Move and Get Up Without Aggravating Pain