How to use a walking stick safely and correctly

This guide is for anyone who has just been given a walking stick, or who has been using one for a while but suspects they might not be getting it quite right. Using a stick incorrectly is surprisingly common, and it can actually increase your risk of a fall rather than reduce it. By the end of this, you'll know how to set the right height, which hand to use, how to manage stairs, and which type of stick might suit you best.

A word before we start: if you have significant pain, balance problems, or a neurological condition affecting your gait, please ask your GP for a referral to an occupational therapist or physiotherapist. A one-off assessment with an OT through your local authority is free for most people, and they can watch you walk, check your home, and give advice that's specific to you. What follows is sound general guidance, but it isn't a substitute for that.

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Step 1: Set the correct height

Getting the height right is the single most important thing you can do. Too short and you'll hunch forward, putting strain on your back and shifting your weight in the wrong direction. Too tall and you can't load the stick properly, which makes it almost useless for balance or support.

The adjustment itself is straightforward. Stand upright in the shoes you normally wear, arms relaxed at your sides. The handle of the stick should sit level with your wrist crease, sometimes called the ulnar styloid (the bony bump on the outside of your wrist). That's it.

Most modern sticks use a simple push-button ferrule system: press the button, slide the lower section, release and check it's clicked into a hole. Give it a firm tug before you put any weight on it. If you're using a wooden stick cut to a fixed length, your pharmacist or a mobility equipment supplier like NRS Healthcare can help you get it right.

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Step 2: Hold it in the correct hand

This surprises many people. You hold the stick in the opposite hand to your weaker or painful leg. So if your right knee is the problem, the stick goes in your left hand.

The reason is mechanical. When you take a step with your affected leg, your body naturally wants to tilt towards it. Holding the stick on the opposite side creates a counterbalance, reducing the load through that hip or knee by a meaningful amount. Research cited by the Chartered Society of Physiotherapy suggests this can offload up to 25% of the force through the affected joint.

Gripping the handle: wrap your fingers around it with your thumb resting along the top, pointing forward. Don't white-knuckle it. The grip should be firm but relaxed, with your elbow slightly bent at around 15 to 20 degrees when the stick is on the ground. If your elbow is locked straight, the stick is still too tall.

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Step 3: Find your walking rhythm

The correct walking pattern feels a little odd at first, but it becomes natural quickly.

Move the stick and your affected leg forward at the same time, as a pair. Then bring your stronger leg through. Stick and weak leg. Strong leg. Repeat. If you say it quietly to yourself for the first few minutes, it helps.

Keep the tip of the stick roughly level with the middle of your foot as you walk, not too far ahead. Placing it too far forward is another habit that can destabilise you, because your weight ends up chasing the stick rather than being supported by it.

Take your time. A walking stick isn't about speed. Shortening your stride slightly and slowing down a fraction is not a defeat; it's the point.

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Step 4: Go up stairs safely

The old NHS rhyme is still useful: "Up with the good, down with the bad." Going up stairs, you lead with your stronger leg.

If there's a handrail on one side, use it. Hold it with the hand nearest to it and carry the stick in your other hand, or tuck it under your arm for a moment if you need both hands on the rail. Never use the stick as your only point of support on stairs if you can avoid it.

The sequence going up: place your stronger foot on the step above, push through it, and bring the stick and your weaker foot up to join it. Step, then follow. Don't rush the follow-through.

If there's no handrail and stairs feel genuinely unsafe, that's important information. Don't dismiss it. Mention it to your GP or ask your council's adult social care team about a free OT assessment. A stair rail, a half-step, or occasionally a stairlift might be worth looking at.

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Step 5: Go down stairs safely

Going down, the sequence reverses. You lead with the stick and your weaker leg, then bring your stronger leg down to join them.

Stick and bad leg down first. Good leg follows. This feels counterintuitive because your instinct is to lead with the leg you trust. But your stronger leg is doing the work here, controlling your descent from the step above.

Again, use the handrail where it exists. If the rail is on the same side as your stick hand, swap the stick to your other hand temporarily so you can grip the rail.

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Step 6: Choose the right type of stick

Not all walking sticks are the same, and the differences matter more than most people realise.

Standard single-point sticks are what most people picture: a single shaft with a curved or T-shaped handle. They're light, packable, and fine for someone who needs modest support or balance confidence on uneven ground. Fischer-handle sticks (the moulded ergonomic grip) are worth asking about if you have arthritis in your hand, as they distribute pressure more evenly.

Quad sticks (also called quadrupod sticks) have a small four-footed base instead of a single tip. They stand up on their own, which is useful if you need to put the stick down frequently. They offer more stability on some surfaces but can catch on uneven ground or carpet edges, so they're not universally better. In my experience, they suit people who need the stick for standing tasks as much as walking.

Folding sticks are popular for travel and going out, as they collapse into a bag. The trade-off is that the joints add a slight amount of flex, and some cheaper folding sticks are not designed for significant weight-bearing. If you need genuine support rather than just balance reassurance, a fixed-shaft stick is more reliable.

Ferrules: if you walk on wet pavements often, a wider anti-slip ferrule is worth the small extra cost. NRS Healthcare and Days Healthcare both stock them.

Handle materials matter too. A cold metal handle is uncomfortable in winter and can be slippery. A wooden, foam, or moulded rubber handle tends to be easier to grip for longer periods.

If you're uncertain which type suits your situation, an OT or physiotherapist can advise based on watching you walk, not just reading a description. Your local Age UK may also have a loan scheme for mobility aids, letting you try before you buy.

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