How to use a walking stick - and the ways it can transform your life

There's still a stigma about using a walking stick, the stereotypical image of an older man or woman shuffling down a street relying on a wooden cane for support. And its something that is stopping many of us who could benefit, from using one - especially women.

Research published in The Lancet this year revealed that more women aged over 50 are more likely to need walking aids than men, but are less likely to use them because of social stigma.

Jamie Danemayer, first author of the study from UCL said: ‘Our analysis suggests that there is a clear gender gap in access to mobility aids.

"There’s a critical need for further research to identify and break down the barriers preventing women from accessing mobility aids that would improve their quality of life."

Women are more prone to joint problems than men, particularly after menopause when estrogen levels drop putting them at greater risk of conditions like arthritis.

As a specialist pain physiotherapist and psychotherapist I see the marked benefits a walking stick can bring when someone has joint, balance or other mobility issues. It's not just confidence, but it can help your overall health and independence.

When to start using a walking stick?

• When you’ve noticed being a little unsteady on your feet and feeling less confident about walking outside in open spaces, particularly where there is nothing to hold onto.
• When, inside the house, you find yourself holding onto furniture for support.
• When you feel steadier by linking arms with someone else while walking.
• When your apprehensiveness about falling means you avoid walking on your own outside.

The benefits of using a walking stick.

A stick provides independence and freedom as you don’t have to rely on someone else for support.

You can walk further

You can walk further with a stick. This has many advantages, from increasing your daily step count to improving foot and ankle mobility as you navigate uneven surfaces.

Walking longer distances will also be beneficial for your heart and lungs as circulation will improve which, in turn, means your ankles will become less swollen.

The improvements to your fitness will also have a rejuvenating effect.

Independence

Regaining independence will boost your mood and confidence, not to mention reduce your risk of falls.

Who knew that using a stick could do all of this!

Common barriers to using a walking stick.

"I’m not going to give in. It’s only downhill from here."

"It’s only old people that use sticks and I don’t want to accelerate feeling old.” 

"What will other people think when they see me?"

My advice is to take an alternate viewpoint.

For instance:

• What advice would you give to a friend who you’d noticed was beginning to struggle with their walking?
• Using a stick can take the pressure off an arthritic joint and so decrease pain and stiffness.
• You wouldn’t go walking outside without suitable footwear and clothing – a walking stick is just an extension of this, while also being a protector that helps prevent falls.
• If you are using a stick in crowded places, people are less likely to bump into you.

How to use a walking stick correctly

If you have one side that needs more support, for example a painful hip or knee, hold the stick in the hand opposite the joint that needs support. So if you have a painful right knee, hold the stick in your left hand. 

If you don’t have painful joints, hold the stick in the hand that feels most comfortable. 

Begin by moving the stick forward so it’s slightly ahead of your leg taking a step.

The stick and the heel of your foot should make contact with the ground at the same time.