Can walking sticks cause shoulder pain?
When should you use a walking stick or a crutch?
Walking sticks are used to support your body weight whilst walking. If you have problem such as arthritis in your hip or knee joint, using a walking stick will reduce the amount of force going through that joint as you walk so that it is less painful.
Walking sticks are also helpful if you have difficulty with balance or stability due to poor coordination or dizziness due to blood pressure, heart problems, or a stroke. They are a helpful aid if you have dementia.
Crutches are often used for temporary support if you break a bone in your foot or leg. They are also used following surgery on your hip, leg, knee, foot, and ankle. It will help keep the weight off your injured or weak leg, assist with balance, and enable you to carry on performing your daily activities.
What is the difference between a walking stick and a crutch?
Walking sticks are shorter and held by hand. Some weight will be taken through the injured or weaker limb. This is known as partial weight-bearing. Crutches are longer and were traditionally supported in the armpit but are now more commonly supported by a plastic cuff around the forearm. Using crutches, you can bend your injured leg at the knee joint and hop forwards on the other leg with the crutches taking all of your body weight. This means that no forces are transmitted through the affected limb, and it is protected whilst it recovers. This is known as a non-weight bearing.
Generally speaking, as you recover from injury or surgery, you will start mobilising on two crutches, transition to two walking sticks, and then reduce to one.
One of the most common problems with crutches and walking sticks is that they can cause shoulder pain. This is not a problem for everyone, but it is more likely if you choose the wrong stick or use it incorrectly. If you are looking to purchase a walking stick or cane and you want to avoid shoulder problems, there are some things that you need to consider…
Getting the right walking stick
Getting the correct height for you is THE most important aspect when choosing a walking stick. If you are using a walking stick that is too short for you, this can lead to stooping and back pain. If the walking stick is too high, it can cause your shoulder to hunch up, and you will lean to the other side. This can cause imbalance and shoulder pain.
To measure the correct height of the walking stick, stand upright in the footwear you would typically wear with your arms by your side, then measure from the floor to the prominent bone at the back of your wrist joint, also known as the distal ulna. This measurement is the ideal height of a walking stick for you.
When standing up straight, the top of the handle should reach the crease in your wrist, and your elbow should be slightly bent when you hold your cane.
The poles used in Nordic Walking are great for rehabilitation, recovery, and general cardiovascular exercises, although these poles are not substitutes for canes in every situation. To find the right height, 70% of your overall height is the recommended length for your Nordic walking poles.
How to use a walking stick correctly
Hold the stick on your stronger side and move the stick simultaneously with the weaker leg. Using the walking stick on the opposite side to your injury will allow you to shift your weight to the stronger side and reduce the forces through the weaker leg.
To start walking, position your cane one small stride ahead and step off on your injured leg, taking most of your body weight through the walking stick. Once you are stable, then take a step with your strong leg.
To climb stairs, take one step at a time. Place your cane in the hand opposite your injured leg, and with your free hand, grasp the handrail. Take one step up on your good leg, then place your crutch on the same step up and push your body weight through the walking stick as you bring your injured leg upwards.
To come downstairs, again, take one step at a time. Place your cane on the step first, then put your injured leg on the step. Finally, put your good leg, which carries your body weight, on the step. ‘Up with the good and down with the bad’ is a simple rhyme that may help you remember the order.
When you are first learning to use a walking stick, it is best to do this under the supervision of a physiotherapist or occupational therapist. At home, try to have a family member or friend nearby to help keep you steady and support you. In the beginning, simple everyday activities will seem cumbersome, but with some practice, most people can quickly gain confidence and learn how to use their walking stick safely.
How to ease sore, tense neck muscles from using a walking stick
There are several things you can do that may benefit sore, tense neck muscles, including getting a massage, applying heat or ice, soaking in salt water or a warm bath, taking nonsteroidal anti-inflammatory drugs like ibuprofen or if your situation will allow, taking up yoga will help promote good posture.
You could try diaphragmatic breathing, also known as belly breathing. Most people breathe in the upper part of the chest area. In diaphragmatic breathing, you breathe more deeply by activating your diaphragm and pulling the ribcage downwards.
To do this, lie down comfortably and put one hand on your chest and one on your stomach. Start to inhale through your nose and down to your stomach gently. You should feel your stomach pushing upwards into your hand. As you exhale, tighten your abdominal muscles, and your stomach should fall away from your hand as your breath escapes through your mouth. This will feel different from your regular breathing pattern, and it takes practice, but it can also help reduce stress and anxiety.
Which joint surgery should I have first – shoulder or hip or knee?
I often see older patients with shoulder pain who also have arthritis of the hip or knee that need to have joint replacement surgery. The shoulder pain is usually due to arthritis of the shoulder joint or a rotator cuff tear in the shoulder. The difficulty is that after lower limb joint replacement, they will need to use crutches, which worsens the shoulder pain. In this situation, I would discuss the issues with the patient and the lower limb surgeon and put together a treatment plan for the individual. Usually, it is better to do the shoulder surgery first, and once the shoulder is strong enough to use crutches, they can proceed with the lower limb joint replacement.
Get in touch today if you have questions about whether walking sticks cause shoulder pain or any shoulder issue. We are here to answer any questions that you have.
