The size of your walking stick directly impacts its effectiveness, whether you are using it as a mobility aid for balance or as a pole for trekking. An improperly sized aid can strain your joints, throw off your natural gait pattern, and ultimately increase the risk of a fall. The term “walking stick” can broadly refer to a medical cane used on flat ground or a hiking pole used on uneven terrain, and each requires a different approach to finding the right length.
Determining the Ideal Length for Canes and Mobility Aids
The primary method for sizing a standard cane or mobility aid focuses on ensuring your body maintains a relaxed, upright posture. To find the correct length, you must stand with your shoulders relaxed and your arms hanging naturally at your sides. It is important to perform this measurement while wearing the shoes you typically use for walking, as heel height can significantly alter the required length.
The ideal measurement point is the distance from the floor up to the crease of your wrist, which is where the hand meets the arm. This height corresponds to the point where the cane handle should rest. This technique ensures that when you grip the handle, your arm is positioned to absorb weight and provide balance without forcing your shoulder to hunch.
When sizing an adjustable cane, set the height so the handle aligns precisely with this wrist crease measurement. If the cane is not adjustable, such as a wooden model, this measurement indicates the length to which it should be cut. A physical therapist often uses a goniometer to confirm the proper angle, but the wrist crease method is the most reliable starting point for a home measurement.
Sizing Adjustments for Hiking and Trekking Poles
Sizing trekking poles differs significantly from sizing a mobility cane because these poles are designed to aid propulsion and distribute weight over varied terrain. The initial guideline for a hiking pole is to find a length that creates an approximate 90-degree bend at your elbow when the pole tip is planted on level ground. This right angle allows for efficient transfer of energy from your arms and shoulders into the pole as you hike.
Many trekking poles are adjustable, which is beneficial because the ideal length changes based on the slope of the trail. When traveling uphill, you should shorten the poles by about 5 to 10 centimeters to allow for better leverage and a secure pole plant without straining your shoulders. Conversely, when descending a steep path, lengthening the poles by a similar amount helps to reduce impact on your knees and improves stability by extending your reach.
Fixed-length poles are generally sized based on the user’s overall height, often using manufacturer charts that correlate height to pole length. While the 90-degree elbow rule applies for flat ground, adjustable poles offer the functional versatility needed for navigating complex, multi-directional terrain safely. The purpose of these poles is to engage the upper body to reduce the impact load on the lower joints by up to 20 percent.
Final Checks: Elbow Angle and Posture
The true confirmation of correct sizing for any walking stick is determined by checking the resulting body mechanics when the aid is in use. When you hold a properly sized cane, your elbow should exhibit a slight bend, optimally between 15 to 20 degrees, as the cane tip rests slightly in front and to the side of your foot. This specific angle is necessary because it allows your triceps and forearm muscles to manage the weight and forces applied to the handle efficiently.
This subtle bend prevents hyperextension of the elbow joint, which can occur if the stick is too long, causing undue stress on the wrist and shoulder. If the stick is too short, it forces a larger elbow bend, which, more importantly, causes the user to lean forward or to the side. This forward-bent posture shifts your center of mass, potentially leading to balance issues and back pain.
Maintaining an upright, level posture, where your shoulders remain relaxed and horizontal, is the ultimate goal of proper sizing. An incorrectly sized aid will actively work against your natural gait and alignment, diminishing its supportive function. The stick should feel like a natural extension of your body, facilitating a smooth, balanced walking rhythm rather than forcing an awkward, compensatory movement pattern.