Can Walking Sticks Cause Shoulder Pain? A Guide
Walking sticks are a game changing mobility aid for individuals looking for extra support while walking. However, if used incorrectly, walking sticks can lead to discomfort and even pain, particularly in the shoulders. If you've been experiencing shoulder pain while using a walking stick, you may be wondering: can walking sticks cause shoulder pain? The answer is yes, but the good news is that it is often preventable with the right approach.
How Can a Walking Stick Cause Shoulder Pain?
Several factors can contribute to shoulder pain when using a walking stick:
1. Incorrect Height Adjustment
One of the most common causes of shoulder pain is an improperly adjusted walking stick. If the stick is too high, it forces the shoulder to lift unnaturally, creating tension and strain. Conversely, if the stick is too low, it can cause you to lean over, leading to poor posture and increased pressure on the shoulder.
2. Putting Too Much Weight Through the Walking Stick
Putting too much on a walking stick can place excessive weight and stress on the upper body, particularly the shoulder. If you're bearing too much of your weight on the stick rather than distributing it properly between both legs, it can cause muscle fatigue and joint strain. If you find you are doing this, we recommend looking at the type of walking stick that you're using and ensuring it's a medically certified, robust walking stick with a moulded handle, designed for long term use. If you are already using one for long term use, we recommend trying a single crutch to give an added boost to your support but also to relieve the pressure on your joints, shoulders and lower back too.
3. Poor Walking Technique
Using a walking stick incorrectly, such as keeping it too far in front or placing too much pressure on it with each step, can lead to biomechanical imbalances. This unnatural movement pattern may strain the shoulder over time. We recommend consulting a physio who will be able to monitor your walking and gait as you use your walking stick to determine if some further adjustments would help.
4. Weak or Tight Shoulder Muscles
If your shoulder muscles are weak or tight, they may not be able to handle the additional strain of supporting body weight through a walking stick. This can result in discomfort and inflammation.
5. Pre-Existing Shoulder Conditions
Individuals with conditions such as arthritis, rotator cuff injuries, or tendonitis may be more susceptible to shoulder pain when using a walking stick. The repetitive motion and added pressure can aggravate existing issues. We recommend talking to your doctor if this is happening and looking at alternatives including crutches.
How to Prevent Shoulder Pain When Using a Walking Stick
Fortunately, there are several ways to prevent and alleviate shoulder pain caused by a walking stick:
1. Ensure Proper Stick Height
To adjust your walking stick to the correct height:
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Stand upright with your arms relaxed at your sides.
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The top of the stick should align with the crease of your wrist.
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Your elbow should be slightly bent at about 15-20 degrees when holding the stick.
2. Use the Correct Walking Technique
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Hold the stick in the hand opposite to your weaker or injured leg.
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Move the stick forward simultaneously with the weaker leg so your weight is shared between your stick and your leg for balanced support.
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Keep the stick close to your body to avoid overreaching and shoulder strain.
3. Strengthen Shoulder Muscles
Regular exercises to strengthen the shoulders, such as resistance band workouts or light weightlifting, can help build endurance and reduce strain when using a walking stick. Always consult a doctor before starting any new exercises.
4. Stretch and Maintain Flexibility
Gentle stretches targeting the shoulders and upper back can improve mobility and prevent stiffness. Incorporate movements like shoulder rolls, arm circles, and cross-body stretches into your daily routine.
5. Use an Ergonomic Handle
Choosing a walking stick with a well-designed, cushioned handle can help reduce pressure on the hand and shoulder, making it more comfortable to use for extended periods. All of our walking sticks have moulded handles with removable squidgy grips to ensure you have comfort for your skin (no blisters) but also your joints too.
7. Consult a Physiotherapist or Occupational Therapist
If shoulder pain persists, consulting a professional can help you identify any issues with your posture, technique, or underlying conditions that may be contributing to discomfort.
While walking sticks can cause shoulder pain if used incorrectly, the issue is often preventable with the right adjustments and techniques. Ensuring the correct height, using proper walking mechanics, strengthening muscles, and incorporating stretching can significantly reduce the risk of shoulder pain. If discomfort continues, seeking professional guidance can help you find the best solution for your needs. By using a walking stick properly, you can enjoy better mobility without unnecessary strain on your shoulders.
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