A walking stick can be life-changing, giving you more confidence on your feet, less strain on your joints, and the freedom to move through your day without holding back. But only if it's sized and used correctly.

Problems usually start when a walking stick isn’t sized properly. The wrong height, the wrong hand, the wrong technique – it all adds up to discomfort, poor posture, and sometimes more strain than if you weren't using one at all.

This guide walks you through everything you need to know, from finding the right height to tackling stairs safely.

Why Getting Your Walking Stick Perfect Matters

Using a walking stick the wrong way can cause real problems. Shoulder tension, wrist strain, back pain, and an unsteady gait can be common when the fit or technique is off.

The good news is that once you know the basics, it all clicks into place quickly. And if you're helping a family member find their footing, the same principles apply.

Finding the Right Walking Stick Height

This is where most people go wrong, but it's the most important thing to get right. The correct height for a walking stick is entirely based on your body, there's no one-size-fits-all here.

Here's how to measure properly:

• Keep your shoes on. Always size up while wearing the shoes you'd normally walk in. Heel height genuinely makes a difference.

• Stand tall and relaxed. Let your arms hang naturally at your sides.

• The handle should sit at your wrist crease. That's the natural bend line at the top of your wrist when your arm is hanging down.

• Your elbow should have a slight bend, roughly 15 to 30 degrees, when you're holding the stick and standing upright. Not locked out straight, not bent at a sharp angle.

If those measurements aren't lining up, an adjustable walking stick is the easiest solution. Being able to tweak the height means you can dial it in precisely, and adjust if your footwear changes.

Which Hand Does the Walking Stick Go In?

This one surprises people: the stick is typically held on your stronger side, not the side that's injured or painful.

The idea is that the stick moves with your weaker leg, effectively acting as an extension of your stronger arm to take some of the load off the affected side. So if your right knee is the problem, the stick goes in your left hand.

When you step forward with your weaker leg, the stick moves forward at the same time. This creates a natural, balanced rhythm and shifts your weight away from the painful side without throwing off your posture.

How to Use a Walking Stick Correctly: The Basics

Once you've got the height and hand sorted, it comes down to technique. 

These four things make a real difference:

1. Move the stick and your weak leg together: Think of them as a pair – forward together, back together. This is the core rhythm of walking with a stick correctly, and it becomes second nature pretty quickly.

2. Keep your posture upright: Try not to lean heavily on the stick or hunch forward. It's there to help with balance and offload some weight, not to be a full crutch. Keep your centre of gravity over your own body as much as possible.

3. Don't overextend your reach: Only move the stick as far forward as your leg would naturally step. Reaching too far ahead pulls you off balance and puts strain on your shoulder and wrist.

4. Look ahead, not down: It's tempting to watch your feet, but keeping your gaze forward improves your balance and helps you move more naturally.

Tackling Stairs With a Walking Stick

Stairs are where a lot of people feel least confident, but the rule is simple and worth memorising: "Up with the good, down with the bad."

• Going up: Lead with your stronger leg first, then bring the stick and your weaker leg up.

• Going down: Lead with the stick, then your weaker leg, then your stronger leg follows.

If there's a handrail, use it on the side it's on, and hold your stick on the opposite side. The sequence stays the same, strong leg up first going up, stick and weak leg down first going down.

If there's no handrail, keep the stick on your usual side and follow the same sequence. Always face forward, turning sideways on stairs significantly reduces your stability.

Take it slowly. There's no rush. Getting the technique right is far more important than speed.

When a Walking Stick Might Not Be Enough

A single walking stick is brilliant for mild balance issues, recovering from injury, or adding a little extra confidence on uneven ground. But for some people, particularly those managing walking aids for elderly needs or more significant mobility challenges, more support might be the better call.

Walking frames offer four points of contact with the ground and are a good step up in stability. A mobility walker or rollator adds wheels, brakes, and often a seat, great for longer distances or anyone who needs to rest along the way.

Not sure what level of support is right? Our guide on how rollators, frames and sticks compare breaks it down side by side. And if a rollator feels like it might be the right fit, what to look for in the right rollator is worth a read before you buy.

Get Fitted Properly at Our Balwyn Showroom

Reading about sizing is one thing, but having someone check your fit in person makes a real difference, especially when you're using a walking aid for the first time.

At Back to Sleep, our specialists at our Balwyn & mobile showrooms can help you find the right stick, check your measurements, and make sure you're set up to move safely and confidently. 

Book a free one-on-one consultation with our trained Product Specialists today.

 

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