How Do You Properly Use a Walking Stick? An Expert Guide

According to the National Council on Aging, falls are the leading cause of fatal and non-fatal injuries for older Americans. Learning how do you properly use a walking stick is a critical step for improving stability and preventing such accidents, whether for daily mobility or tackling rugged trails. This guide will walk you through the correct techniques for different situations to maximize safety and support.

Quick Summary

This guide provides step-by-step instructions on correctly sizing and using a walking stick for stability. It covers essential techniques for flat ground, stairs, and uneven terrain, detailing proper arm movement, posture, and common mistakes to avoid for enhanced safety and support.

Key Points

• Hold on your stronger side: For injury or weakness, use the stick in the hand opposite your affected leg to shift weight more naturally.

• Get the right height: Adjust the stick so its handle aligns with your wrist crease while standing, ensuring a slight elbow bend for comfort and support.

• Move in sync: On flat ground, move the stick forward at the same time as your weaker leg for a stable and natural gait.

• Adapt for stairs and hills: On stairs, lead with your strong leg going up and your weaker leg going down; adjust the stick's length for uphill and downhill walking.

• Maintain upright posture: Avoid hunching or leaning heavily on the stick to promote good balance and prevent strain on your back and shoulders.

• Replace worn tips: Regularly check and replace the rubber tip on your stick to ensure it provides reliable traction and grip.

Sizing Your Walking Stick for Optimal Support

Before you can master the technique, your walking stick must be properly fitted to your body. An incorrectly sized stick can lead to poor posture, joint strain, and increased risk of falls.

How to find the correct height

To find the ideal height, stand up straight with your arms relaxed at your sides while wearing your typical walking shoes. The top of the walking stick's handle should be at the same level as the crease in your wrist. When you hold the stick, your elbow should have a comfortable bend of about 15 to 20 degrees.

• For adjustable sticks: To adjust the height, push the button near the bottom of the cane and slide the inner shaft to the correct setting. Always ensure the button is fully engaged and the locking ring is tightened if one is present.
• For wooden sticks: If you have a non-adjustable wooden stick, you can trim the bottom to the proper length. It's always best to measure carefully before cutting, as you cannot add length back.

Proper Walking Technique for Flat Ground

For general mobility and daily use on even surfaces, a smooth, reciprocal gait is key. This technique mimics a natural arm swing and provides a stable base of support.

How to walk with a walking stick

1. Hold the stick on your stronger side. If you have an injury or weakness in one leg, hold the stick in the opposite hand. This helps shift your body weight to your stronger side for better support.
2. Move the stick and your weaker leg together. Step forward with your weaker leg and, at the same time, move your walking stick forward about 4 to 6 inches. The stick and your weaker foot should hit the ground at roughly the same time.
3. Step through with your stronger leg. Complete the step by bringing your stronger, uninjured leg forward past the stick.
4. Maintain good posture. Keep your shoulders relaxed and your back straight, looking forward instead of down at your feet. This promotes better balance and gait.

Technique for Stairs, Hills, and Uneven Terrain

Using a walking stick on slopes and stairs requires specific adjustments to maintain safety and leverage.

How to use a walking stick on stairs

• Going up: Lead with your stronger leg first. Step up, then bring the stick and your weaker leg up to meet it on the same step. If a handrail is available, use it with the hand opposite your stick for added stability.
• Going down: Place your walking stick on the step below you first. Then, step down with your weaker leg, followed by your stronger leg. Always take it slow and secure your footing on each step.

How to navigate hills and slopes

• Going uphill: Shorten your walking stick by 5 to 10 centimeters to get better leverage. Lean into the slope and use your arms to push yourself up, planting the stick firmly with each step.
• Going downhill: Lengthen your stick by 5 to 10 centimeters. Plant the pole slightly in front of you to create a braking action and rely on it for stability as you descend with small, soft-kneed steps.
• On uneven ground: On gravel, dirt, or loose surfaces, plant the stick firmly before taking a step. On particularly rugged terrain, consider using two poles for maximum stability.

Comparison: Walking Sticks vs. Canes

While often used interchangeably, walking sticks and canes serve different primary functions. The table below outlines their key differences.

Feature	Walking Stick	Cane
Primary Use	Occasional support for balance on uneven terrain, hiking, and recreation.	Long-term mobility aid for daily support and stability.
Grip & Handle	Typically has a simpler handle or a strap for a relaxed grip.	Features ergonomic, angled, or contoured handles designed for weight-bearing and grip comfort.
Weight Support	Offers moderate stability but is not designed for heavy weight-bearing.	Built to support a user's full weight, reducing strain on joints.
Portability	Often foldable or more cumbersome to carry when not in use.	Many models are lightweight and foldable for easy transport.
Terrain	Ideal for outdoor, rugged, or uneven surfaces.	Best for indoor and smooth, even surfaces.
Physical Need	Used for minor balance issues or to aid endurance over longer distances.	Recommended for significant balance issues, injury recovery, and consistent weight relief.

Tips for Safe and Confident Use

Beyond the basic technique, a few extra tips can enhance your walking stick experience and safety.

• Use the wrist strap correctly. If your stick has one, put your hand up through the loop from the bottom, then grasp the handle. This prevents you from dropping the stick and provides a secure connection.
• Check the tip. The rubber tip on the end of your stick provides vital traction and grip. Inspect it regularly for wear and replace it when it is worn down to prevent slipping.
• Scan your path. Look ahead to identify and avoid potential tripping hazards like loose rugs, electrical cords, or wet surfaces.
• Use your legs and core. While the stick is a support, rely on your legs and core for propulsion, not just your arms. Leaning too heavily on the stick can cause imbalance and discomfort.
• Don't use it for standing up. When getting up from a chair, use the armrests to push yourself up and steady yourself before grabbing your stick. The stick is not designed to bear your full weight in this way.

Conclusion

Mastering how do you properly use a walking stick is an invaluable skill for anyone seeking better stability, whether for recovery, recreation, or daily mobility. By ensuring the correct fit, practicing the proper walking and handling techniques, and understanding its role compared to a cane, you can confidently navigate various terrains while minimizing strain and fall risks. Always remember that consistency and attention to posture are the ultimate keys to a safe and natural gait.

What to consider when buying a walking stick

When selecting a walking stick, consider your specific needs. Are you an occasional hiker or someone with a consistent mobility issue? Do you need adjustable height for varied terrain, or is a fixed-length stick suitable for level ground? Look for ergonomic handles that feel comfortable and reliable materials like aluminum for lightweight durability. If you require long-term weight-bearing support, a traditional cane might be the better option. Consult a physical therapist for personalized advice on the best type of walking aid for your situation.

Frequently Asked Questions

Which side should you hold a walking stick on?

If you have a weak or injured leg, you should hold the walking stick in the hand on your opposite, stronger side. This shifts your body weight and provides better support to the affected leg as you walk.

How do you use a walking stick for balance?

For balance, use the walking stick in your non-dominant hand or on your most comfortable side. Move the stick and your opposite foot forward together to create a stable, three-point base with every step.

What is the correct height for a walking stick?

To determine the correct height, stand upright with your arm relaxed at your side. The top of the walking stick's handle should be level with the crease of your wrist. This allows for a slight, natural bend in your elbow when holding it.

How do you walk up and down stairs with a walking stick?

To go up stairs, lead with your stronger leg, then bring the stick and your weaker leg to the same step. To go down, place the stick and your weaker leg on the lower step first, followed by your stronger leg.

What is the difference between a walking stick and a cane?

A walking stick is typically for occasional balance and support on uneven terrain, while a cane is a medical device designed for consistent, long-term weight-bearing assistance on more even surfaces.

How do I use a walking stick on uneven ground?

On uneven ground like gravel or trails, plant the stick firmly before taking a step. Consider using a broader or specialized all-terrain tip for better stability on loose surfaces.

Should you lean on a walking stick?

No, you should not lean heavily on a walking stick. Rely on your legs and core for strength and use the stick for added stability. Leaning can cause improper posture and imbalance.