Walking Stick for Knee Pain: How to Use One and Which to Choose
Knee pain is one of the most common reasons people reach for a walking stick. Whether you're managing osteoarthritis, a ligament injury, recovering from surgery or living with a condition that affects your joints long-term, a walking stick can genuinely change how much you can do in a day.
But there's a problem. Most people use one incorrectly. And used incorrectly, a walking stick doesn't just fail to help, it can make things worse.
Here's what you actually need to know.
Does a walking stick help with knee pain?
Yes, when used properly.
A walking stick reduces the load going through the affected knee with each step. Research consistently shows that a correctly used walking stick can offload significant force from the knee joint, which matters enormously when you're dealing with inflammation, cartilage damage, or post-surgical healing.
It also helps with gait. Knee pain often causes people to limp or shift their weight in ways that put extra strain on the hip, opposite knee, and lower back over time. A walking stick helps you walk more evenly, which protects the rest of your body too.
The key word in all of that is "correctly." Which brings us to the most common mistake.
Which hand does a walking stick go in for knee pain?
The opposite hand to the affected knee.
If your right knee is the problem, hold the stick in your left hand. If your left knee is the problem, hold it in your right hand.
This is the opposite of what most people instinctively do. It feels more natural to hold a stick on the same side as the pain, as if you're protecting it. But the mechanics work the other way. When the stick is in the opposite hand and moves forward with the affected leg, it creates a counterbalance that takes load off that knee with every stride.
If both knees are affected equally, either hand works, though most people find one side feels more natural. If one knee is significantly worse, the opposite hand rule still applies.
Getting the height right
An incorrectly set height is the second most common problem, and it causes more discomfort than most people realise.
Stand upright, arms relaxed at your sides. The handle of the stick should sit at the crease of your wrist. Not your hip. Not your elbow. Your wrist crease.
Too short and you'll hunch forward, putting strain through your lower back and shoulders. Too tall and you'll push your shoulder up with every step, which creates its own set of problems over time.
All Cool Crutches walking sticks are height-adjustable and cover heights from 4'10 to 6'4. If you're not sure where to start, our Mobility Quiz can help you find the right fit.
Which walking stick is best for knee pain?
The handle matters more than most people appreciate.
A crook handle (the traditional curved top) forces the hand into an awkward position that puts pressure across the palm and wrist. For someone with knee pain who is also dealing with any degree of joint sensitivity elsewhere, this adds discomfort on top of discomfort.
A derby handle (the rounded T-shape) is more stable but still hard and unpadded, which means prolonged use can cause soreness in the hand.
An ergonomic handle with cushioned padding is what actually makes a difference. It supports the natural position of the hand, distributes weight evenly across the palm rather than concentrating it at one point, and reduces fatigue during extended use. All Cool Crutches walking sticks feature this style of handle, paired with a soft neoprene grip for added comfort.
The ferrule matters too. A standard rubber tip provides basic grip but transmits impact straight up through the arm. A shock-absorbing ferrule absorbs that impact before it reaches the wrist, elbow and shoulder, which is significant when you're already managing joint pain. Our Ultralite High Performance Ferrules are designed exactly for this.
Fixed (non folding) or folding for knee pain?
Both can work. The decision comes down to lifestyle.
A fixed walking stick is more stable and typically slightly lighter for the same build. If you use your stick every day and mainly at home or in familiar environments, fixed is a solid choice.
A folding walking stick packs down small, which means it travels with you easily and doesn't become a burden when you're not actively using it. If your knee pain fluctuates and you don't need the stick all day every day, a folding stick means it's always there when you do. Our full folding walking stick guide covers everything you need to know.
A note on crutches and knee pain
For more significant knee injuries or post-surgical recovery, you may be advised to use crutches rather than a single walking stick. Crutches provide two points of contact and allow you to fully offload a leg if needed, which a single stick cannot do.
If you've been prescribed crutches for knee recovery and you're not sure how to use them correctly, our weight bearing crutches guide covers the different levels of weight bearing and how to get your technique right.
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