How to Use a Walking Stick for Foot Pain: A Step-by-Step Guide
Foot pain can make even short walks feel difficult. Whether the discomfort is caused by an injury, arthritis, surgery or another condition, a walking stick may provide additional support and help you move with greater confidence.
However, using a walking stick incorrectly can affect your balance, encourage poor posture and place unnecessary strain on your wrists, shoulders or back. Learning how to use a walking stick for foot pain is therefore essential before relying on it during everyday activities.
Step by Step
Once the walking stick has been adjusted correctly, follow this basic walking sequence.
Step 1: Stand Upright
Begin with both feet on the ground and the walking stick positioned slightly to the side of your body.
Keep your shoulders relaxed and look forward rather than down at your feet. You should feel stable before taking the first step.
Step 2: Move the Stick and Painful Foot Together
Place the walking stick a short distance in front of you while moving the painful foot forward.
The stick and the affected foot should land at approximately the same time. This creates a wider and more stable base of support.
Avoid placing the stick too far ahead. Reaching forward can make you lean, reduce your balance and place more pressure through your arm.
Step 3: Transfer Some Weight Through the Stick
Press down gently through the handle as you step onto the painful foot.
The stick should provide support, but it should not force your shoulder upwards or make your wrist bend at an uncomfortable angle.
Only place as much weight through the affected foot as your healthcare professional has advised.
Step 4: Step Through With the Stronger Foot
Bring the stronger or less painful foot forward, allowing it to move slightly beyond the stick and affected foot.
You can remember the sequence as:
Walking stick and painful foot first, stronger foot second.
This is the standard sequence commonly recommended when using one walking stick for an affected leg.
Step 5: Take Short, Controlled Steps
Try to maintain a steady rhythm without rushing. Shorter steps are often safer while you are becoming familiar with the walking stick.
Do not pivot sharply on the painful foot. When changing direction, use several small steps instead of twisting through the ankle or forefoot.
Can a Walking Stick Really Help With Foot Pain?
A walking stick can help some people with foot pain by providing an additional point of contact with the ground. It may improve stability and allow the arms to take a small amount of pressure away from the painful foot or leg.
A walking stick for foot pain may be useful when discomfort affects:
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Your balance while standing or walking
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Your ability to place weight comfortably through one foot
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Your confidence when walking outside
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Your mobility during recovery from an injury or procedure
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Your ability to move across uneven surfaces
A walking stick is generally most appropriate when you need mild to moderate support. If you cannot safely bear weight through the affected foot, or you feel very unstable, crutches, a walking frame or another mobility aid may be more suitable.
People recovering from an injury or operation should follow the weight-bearing instructions given by their doctor, physiotherapist or surgical team. These instructions may differ depending on the condition and stage of recovery.
Which Side Should You Use a Walking Stick On?
When pain affects one foot or leg, the walking stick is usually held in the hand opposite the painful side.
For example:
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If your right foot hurts, hold the stick in your left hand.
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If your left foot hurts, hold the stick in your right hand.
Walking Stick Height and Posture
Correct walking stick height and posture are essential for comfort, balance and effective support.
A stick that is too high may lift the shoulder and make it difficult to transfer weight through the handle. A stick that is too low can cause you to lean forward or sideways, potentially contributing to discomfort in the back, neck or shoulders.
How High Should a Walking Stick Be?
To check the height:
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Stand upright wearing the shoes you normally use for walking.
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Allow your arms to rest naturally by your sides.
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Position the walking stick next to you.
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Adjust the top of the handle so that it is approximately level with the crease of your wrist.
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Place your hand on the handle and check that your elbow remains slightly bent.
Clinical guidance commonly recommends a slight elbow bend. Mayo Clinic suggests an angle of approximately 15 to 20 degrees, while NHS guidance advises positioning the hand grip around wrist height.
What Should Your Posture Look Like?
When the stick is properly adjusted, you should be able to:
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Stand upright without leaning over the handle
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Keep your shoulders relaxed and level
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Maintain a slight bend in your elbow
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Look ahead while walking
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Place the stick comfortably beside your body
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Move without reaching excessively forward
If you need to bend at the waist to reach the handle, the stick is probably too short. If your shoulder rises when you grip it, it may be too tall.
How to Use a Walking Stick on Stairs
Stairs require additional care, particularly when foot pain affects balance or weight-bearing ability. A common rule is:
Up with the stronger leg, down with the painful leg.
Going Upstairs
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Hold the handrail whenever one is available.
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Step up with the stronger foot.
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Bring the painful foot and walking stick onto the same step.
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Pause until you feel stable before continuing.
Going Downstairs
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Place the walking stick onto the step below.
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Move the painful foot down.
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Bring the stronger foot onto the same step.
This technique reduces the amount of work required from the painful side. However, stair instructions can vary according to the injury, the type of stick and whether you have permission to bear weight through the foot. The NHS recommends asking a physiotherapist for advice before using a walking stick on steps.
Do not attempt stairs without support if you feel unstable.
Common Mistakes to Avoid
Holding the Stick on the Painful Side
Unless a clinician has advised otherwise, the stick should normally be held opposite the affected foot or leg.
Moving the Stronger Foot First
Moving the stronger foot first leaves the painful side without support. Move the stick and painful foot together before stepping through with the stronger foot.
Placing the Stick Too Far Forward
The stick should remain close enough to support your body. Placing it far ahead encourages leaning and may reduce stability.
Using the Wrong Height
An incorrectly adjusted stick can affect posture and create additional strain. Check the height while wearing your usual walking shoes.
Looking Down Continuously
It is sensible to check the surface ahead, but staring directly at your feet can encourage a rounded posture and make it harder to notice obstacles.
Using a Damaged Walking Stick
Check the shaft, handle, adjustment mechanism and rubber tip regularly. The rubber end, known as the ferrule, helps prevent slipping and should be replaced when worn.
Walking on Wet or Cluttered Surfaces
Loose rugs, cables, wet floors and uneven ground can increase the risk of slipping. NHS guidance recommends removing obstacles and avoiding wet or slippery surfaces when using walking sticks.
Choosing a Walking Stick for Foot Pain
The best walking stick depends on how much support you need, where you will use it and whether your symptoms are temporary or ongoing.
Important features include:
Adjustable Height
An adjustable model allows you to position the handle correctly and accommodate different footwear.
Comfortable Handle
The handle should distribute pressure comfortably across your hand. If you have arthritis, reduced grip strength or wrist pain, an ergonomically shaped or padded handle may be easier to use.
Secure Rubber Tip
The ferrule should provide firm contact with the ground. Check that it is compatible with the diameter of the stick and replace it when the tread becomes smooth or uneven.
Suitable Weight Capacity
Always check the manufacturer’s maximum user weight. A walking stick should not be used beyond its stated capacity.
Stable Design
A standard single-point stick is often sufficient for mild support. A tripod or quadruped stick may offer a broader base, although it must still be positioned correctly to prevent tripping.
The NHS advises considering the appropriate height, handle orientation and number of contact points when choosing a walking stick.
Should You Use One or Two Walking Sticks?
One walking stick may be suitable when pain mainly affects one foot and you need modest support.
Two sticks may be considered when:
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Pain affects both feet
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You require more symmetrical support
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Your balance is significantly reduced
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A healthcare professional recommends them during recovery
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One stick does not provide enough stability
Both sticks should normally be adjusted to the same appropriate height.
If you are unsure whether you need one stick, two sticks, crutches or a walking frame, arrange an assessment with a physiotherapist or occupational therapist.
When Should You Seek Medical Advice?
A walking stick may help you manage mobility, but it does not diagnose or treat the underlying cause of foot pain.
Contact a healthcare professional if:
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The pain is severe or getting worse
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You cannot put weight on the foot
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The foot appears deformed
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Pain started after a fall or significant injury
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There is substantial swelling or bruising
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The foot is red, unusually warm or increasingly tender
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You have numbness, weakness or loss of sensation
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You have an open wound, particularly if you have diabetes
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You continue to limp despite using the stick
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You are unsure which mobility aid is safe
Urgent medical assessment may be needed after a serious injury or when foot pain is accompanied by severe swelling, deformity, loss of circulation or signs of infection.
Frequently Asked Questions
Does a Walking Stick Reduce Pressure on a Painful Foot?
A walking stick can transfer part of the load through your arm and provide support as the painful foot contacts the ground. The amount of pressure it removes depends on your technique, upper-body strength and the underlying condition.
It should not be treated as a replacement for crutches when you have been told not to bear weight through the foot.
How Far Forward Should I Place the Walking Stick?
Place it a small, comfortable step in front of you, usually level with the painful foot as that foot moves forward. Avoid reaching far ahead or placing the stick directly in front of your toes.
Can I Use a Walking Stick With Plantar Fasciitis?
Some people with plantar heel pain may find a walking stick useful temporarily, particularly when pain changes their walking pattern. However, supportive footwear, activity modification and condition-specific treatment may also be important.
A clinician can help determine whether a stick is appropriate or whether it could encourage an unnecessary limp.
Can Using a Walking Stick Make Foot Pain Worse?
It may contribute to discomfort if it is the wrong height, held on the wrong side or used with an altered walking pattern. A poorly fitted stick may also create pain in the hand, wrist, shoulder, neck or back.
How Long Should I Use a Walking Stick?
The appropriate duration depends on why you need it. Temporary pain may require short-term support, while long-term conditions may require continued use.
Do not stop using a prescribed mobility aid simply because the pain has improved. Make sure you can walk safely and with a controlled gait, and follow the advice of your healthcare provider.
Find the Right Walking Stick for Your Needs
The right walking stick can improve stability, reduce strain and make everyday movement feel more manageable. Explore our range of supportive walking sticks and mobility aids to find an option suited to your comfort, height and level of support.
This article provides general information and is not a substitute for individual medical assessment or treatment.