Walking stick: which type you need and how to size it
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- Adjustable aluminum walking stick with rubber tip. Best for: Everyday walks and anyone unsure of the right length. See options on Amazon
- Wooden walking stick with rubber ferrule. Best for: People who like a classic look and already know their length. See options on Amazon
- Hiking staff with cork grip. Best for: Day hikes and uneven trails with one hand free. See options on Amazon
- Folding trekking poles, pair. Best for: Longer hikes, hills and travel. See options on Amazon
- Replacement rubber tips. Best for: Anyone whose stick tip looks worn. See options on Amazon
Walking stick, cane or trekking pole: which do you need?
| Type | Best for | Trade-off |
|---|---|---|
| Everyday walking stick or single-point cane | Clinician-selected extra support for mild instability or orthopedic discomfort | Supports only part of your weight |
| Hiking staff (one pole) | Trails, uneven ground, stream crossings | Leaves one hand free but supports one side only |
| Pair of trekking poles | Longer hikes, hills and heavy packs | Both hands are busy; takes practice |
| Quad cane | People who need a broader, steadier base | Heavier and harder to handle |
Walking stick and cane are often used for the same thing. If you mainly need support around town or at home, our walking cane guide goes deeper on handles and technique. For trails, see trekking poles. If you need more stability than a single tip gives, Mayo Clinic says a quad cane with four tips gives a broader base of support.
How to size a walking stick for everyday walking
- Wear the shoes you usually walk in and stand tall with your arms relaxed.
- The top of the stick should line up with the crease of your wrist. Mayo Clinic and Cleveland Clinic both give this rule, and Cleveland Clinic says it is usually about half your height with shoes on.
- Hold the grip. Your elbow should bend slightly: about 15 to 30 degrees according to Mayo Clinic, or about 20 degrees according to Cleveland Clinic.
Mayo Clinic explains why fit matters. A stick that is too long makes you work harder to lift it, and one that is too short makes you lean, which hurts balance. Wooden walking sticks are a fixed length, so check one against your wrist crease before you buy, or choose an adjustable stick.
Walking sticks for hiking
Black Diamond, a trekking pole maker, says poles give stability on rough terrain, cushion the joints on long descents and help spread the load of a heavy pack. These are the maker's own descriptions. Its buying guide lays out the main choices:
- Fixed length, adjustable or folding. Fixed poles are light and quick to use. Adjustable poles let you change length for the terrain. Folding Z-style poles pack down small for travel.
- Grip. Cork is moisture resistant and shapes to your hand, foam feels soft but absorbs moisture, and rubber is durable and moisture resistant.
- Shaft. Carbon fiber is lighter than aluminum.
- Tips. Most poles take interchangeable carbide or rubber tips, plus snow baskets for winter.
A single hiking staff leaves one hand free for a rail or a camera. A pair gives support on both sides, which helps on steep downhills.
Grips and tips for everyday sticks
- Grip comfort. Mayo Clinic says foam grips and grips shaped to the hand are popular, and a larger grip may help if you have trouble grasping. Numbness or pain in your hand or fingers can mean the grip does not fit.
- Offset handle. Cleveland Clinic says an offset handle positions your hand over the shaft rather than to the side, which puts your weight more directly down the stick.
- Rubber tip. Mayo Clinic says to replace the tip if the tread looks worn or the rubber has gone stiff. Cleveland Clinic advises checking that the tread still gives traction.
- Folding sticks. Cleveland Clinic lists collapsible shafts among common features, handy for cars and bags. See our collapsible walking cane guide.
How to use a walking stick safely
- Hold it in the hand opposite your weaker or injured side, as Cleveland Clinic and Mayo Clinic advise.
- Move the stick forward with your weaker leg, then step through with the stronger leg. Cleveland Clinic suggests keeping it about 4 to 6 inches out from your leg.
- On stairs, Cleveland Clinic says to lead with the stronger leg going up and the weaker leg going down. Hold the available railing and ask your physical therapist to teach the full sequence.
- Do not use the stick to push yourself up from a chair; Cleveland Clinic says to use the armrest instead.
- Avoid wet and waxed floors, loose rugs, cords and spills. Cleveland Clinic recommends low, closed-heel walking shoes with non-slippery soles.
Cleveland Clinic says a cane can only safely support up to 25% of your body weight. This concerns how much weight you bear through the aid, not permission to ignore the manufacturer's separate maximum user-weight rating. You also need sufficient arm strength and an upright posture; ask a clinician if either is difficult. If you find yourself leaning hard on a stick, a walker may be the safer choice; see walkers for seniors.
What to look for when you buy
Adjustable aluminum walking stick with rubber tip
Best for: Everyday walks and anyone unsure of the right length
An adjustable shaft lets you set the top exactly at your wrist crease, the fitting rule Mayo Clinic and Cleveland Clinic both give, and a rubber tip grips pavement and floors.
Watch out: Check that the adjustment is fully locked according to the maker's instructions before each walk.
See options on AmazonWooden walking stick with rubber ferrule
Best for: People who like a classic look and already know their length
A one-piece wooden stick has no moving parts to loosen. Because it is a fixed length, Mayo Clinic's point that too long or too short affects balance makes measuring first essential.
Watch out: Check that the exact handle, length, tip and user-weight rating suit you. Do not cut or modify it unless the maker provides appropriate instructions.
See options on AmazonHiking staff with cork grip
Best for: Day hikes and uneven trails with one hand free
Black Diamond says cork grips resist moisture and shape to the hand, and that poles add stability on rough terrain and on descents.
Watch out: Trail tips are made for dirt and rock; Black Diamond notes most poles take interchangeable rubber tips, so fit one for pavement.
See options on AmazonFolding trekking poles, pair
Best for: Longer hikes, hills and travel
Black Diamond says Z-style folding poles pack down small when stowed, and a pair supports both sides on steep ground.
Watch out: Using two poles takes practice, and both hands are occupied.
See options on AmazonReplacement rubber tips
Best for: Anyone whose stick tip looks worn
Mayo Clinic says to replace the rubber tip when the tread is worn or the tip has stiffened, since the tip provides traction.
Watch out: Match the tip to your shaft's diameter.
See options on AmazonQuestions people ask
- What is the difference between a walking stick and a cane?
- In everyday use they mean much the same thing: a single support you hold while walking. Medical guides fit and use both the same way, at wrist-crease height in the hand opposite the weaker leg.
- What height should a walking stick be?
- The top should reach the crease of your wrist when your arm hangs at your side. Cleveland Clinic says that is usually about half your height with shoes on.
- Which hand do you hold a walking stick in?
- Usually the hand opposite an injured or weaker leg. Cleveland Clinic suggests considering the non-dominant hand if neither side is weaker; follow your therapist's guidance.
- Are wooden walking sticks good?
- They work well if the length already fits you. Because they are not adjustable, measure to your wrist crease before buying.
- Is one walking stick or two trekking poles better for hiking?
- One staff leaves a hand free and is simpler to use. A pair supports both sides, which helps on steep descents and with a heavy pack.
Sources
- Tips for choosing and using canes (mayoclinic.org), Mayo Clinic
- How To Use a Cane (my.clevelandclinic.org), Cleveland Clinic
- How to Choose the Right Trekking Poles (blackdiamondequipment.com), Black Diamond Equipment