So you've got crutches. Maybe you broke an ankle like I did last year when I missed that last stair. Or perhaps you're recovering from knee surgery. Whatever brought you here, you're probably discovering that using crutches isn't as simple as it looks. I remember my first attempt - I jammed them under my armpits like I'd seen in movies and nearly toppled over. Bad start.
Getting crutch technique wrong doesn't just make you look clumsy. It can cause serious problems like nerve damage in your armpits or wrist strain that lasts longer than your original injury. Let's fix that.
Getting Your Crutches Ready: Fit Matters More Than You Think
When I got my crutches from the hospital, they handed them to me like a lunch tray and sent me off. Big mistake. Ill-fitting crutches caused me two weeks of armpit pain before I figured out the problem. Here's how to avoid that:
Finding Your Perfect Crutch Height
- Stand straight in regular shoes (no slippers!)
- Let your arms hang naturally at your sides
- The handgrip should align with your wrist crease
- The top cushion should be 1.5-2 inches below your armpit
I learned this the hard way when my physical therapist took one look at my setup and shook her head. "You're carrying your entire weight in your armpits," she said. "That's why you have those bruises." Adjusted them right there and instant relief.
| Body Height | Estimated Crutch Length | Handgrip Position |
|---|---|---|
| 4'10" - 5'3" | 49-51 inches | 29-31 inches from bottom |
| 5'4" - 5'9" | 53-55 inches | 32-34 inches from bottom |
| 5'10" - 6'2" | 57-59 inches | 35-37 inches from bottom |
| Over 6'2" | 60+ inches | 38+ inches from bottom |
Pro tip: Your standing measurement is just the starting point. After walking a bit, check for these signs: if your shoulders hunch up, shorten the crutches. If you lean forward excessively, lengthen them slightly. Small adjustments make huge differences.
Walking Techniques: Beyond Just Hobbling Along
Most people think using crutches means just swinging forward. But different injuries require different techniques. Choose wrong and you'll either delay healing or risk falling.
Non-Weight Bearing (NWB) Technique
When my doctor said "absolutely no weight" on my broken ankle, this became my lifeline. Essential for fractures or post-surgery:
- Position both crutches about 12 inches in front
- Press down firmly on handgrips (not armpits!)
- Swing your body forward between the crutches
- Land your good foot slightly ahead of the crutches
Watch out: Never let your armpits rest on the crutch tops. I developed temporary numbness in my fingers from doing this just two days - it compresses nerves.
Partial Weight Bearing (PWB) Walking
When I transitioned to putting some weight on my healing foot, this technique saved my wrists:
- Move both crutches forward with your injured leg
- Step forward with your good leg while transferring partial weight to injured foot
- Keep most weight through your hands and arms
My physical therapist taught me a great trick: imagine you're carrying two grocery bags in each hand. That's where your weight should go - not your armpits.
Stairs: The Ultimate Crutch Challenge
Stairs terrified me more than anything. My first attempt took five minutes for twelve steps. Here's what works:
Going Up:
- Stand close to the bottom step
- Place your good foot on the step first
- Push down through your hands to lift your body up
- Bring crutches and injured leg to the same step
Going Down:
- Position crutches on lower step
- Lower your injured leg to that step
- Follow with your good leg
Stair survival tip: Always use handrails if available. Place both crutches under one arm and hold the rail with your free hand. Much more stable, especially when descending.
Daily Life Hacks: What They Don't Tell You
After three weeks on crutches, I discovered tricks that made life bearable. These aren't in any hospital pamphlet:
| Situation | Smart Solution | Why It Works |
|---|---|---|
| Carrying items | Use a backpack or crossbody bag | Keeps hands free for crutch control |
| Doorways | Push doors with your back or side | Maintains balance without dropping crutches |
| Slippery surfaces | Use rubber crutch tips (check them weekly!) | Prevents dangerous slips - I learned this after sliding on wet tile |
| Long distances | Take frequent sitting breaks | Reduces wrist fatigue and swelling |
| Getting seated | Back up until legs touch the chair | Provides stability during transition |
Crutch pads are worth every penny too. I resisted buying them at first, thinking they were unnecessary. After developing blisters on my palms, I caved. Immediate comfort improvement.
Safety First: Avoiding Common Mistakes
Watching people use crutches incorrectly makes me cringe now. Here's what I see most often - and why it's dangerous:
- Leaning on armpits: Causes nerve compression (I had temporary numbness)
- Crutches too far forward: Makes you unstable and hunched over
- Wearing slippery socks: Increases fall risk on hard floors
- Looking down constantly: Throw off your balance - focus ahead
- Rushing steps: Leads to slips and falls
Red flags: If you experience persistent numbness in hands or armpits, sharp wrist pain, or new back aches, your crutch technique needs adjustment. Don't push through it.
Essential Crutch Gear That Actually Helps
Not all accessories are gimmicks. After testing numerous products, these made my crutch journey bearable:
| Accessory | Purpose | My Experience | Cost Range |
|---|---|---|---|
| Gel-padded hand grips | Prevent hand blisters | Absolute necessity after Day 3 | $15-25 |
| Crutch bags/caddies | Carry essentials hands-free | Lifesaver for coffee transport | $10-30 |
| Waterproof tips | Better traction in rain/snow | Worthwhile if you go outdoors often | $8-15 |
| Arm strap cushions | Reduce armpit pressure | Mixed results - proper fit works better | $10-20 |
Skip the designer crutch covers though - they look cute but don't improve function. Invest in good grips instead.
Weight-Bearing Transitions: Getting Back to Normal
Your doctor might progress you through stages. Here's what each means for your correct crutch usage:
| Weight-Bearing Stage | Technique | Typical Duration |
|---|---|---|
| Non-Weight Bearing (NWB) | No contact with injured leg | 2-6 weeks post-injury/surgery |
| Toe-Touch Weight Bearing (TTWB) | Only toes touch for balance | 1-3 weeks after NWB |
| Partial Weight Bearing (PWB) | 25-50% body weight | 1-4 weeks after TTWB |
| Weight Bearing as Tolerated (WBAT) | As much weight as comfortable | Transition phase |
| Full Weight Bearing (FWB) | No crutches needed | End goal |
When my doctor moved me from NWB to PWB, I made the mistake of rushing. Big error - my ankle swelled up that night. Go slow with transitions.
Frequently Asked Questions About Proper Crutch Use
How long should I use crutches daily?
That depends on your injury and pain level. Start with 5-10 minute sessions several times daily. Gradually increase as tolerated. I found setting phone reminders prevented me from overdoing it early on.
Why do my hands hurt when walking with crutches?
You're putting too much pressure on your palms. Your hands should guide, not support all your weight. Check your height adjustment and strengthen your arms. Wrist pain often indicates poor technique.
Can I use crutches on icy surfaces?
I strongly advise against it. Even with ice tips, the risk is high. During my winter recovery, I used a knee scooter instead for outdoor mobility. Much safer alternative.
How do I sit properly with crutches?
Back up to the chair until you feel it against your legs. Transfer both crutches to one hand, grip the chair arm with the other, and lower slowly. Place crutches upside down beside you so they don't fall.
When can I stop using crutches?
Only your doctor can say for sure. Generally, when you can walk without limping, bear full weight pain-free, and maintain balance. Don't rush this - I extended my recovery by two weeks because I quit too soon.
Knowing When It's Time to Ditch the Crutches
How did I know I was ready? Besides my doctor's clearance, these signals told me:
- Walking short distances without noticeable limp
- No swelling after weight-bearing tests
- Ability to stand on injured leg for 15+ seconds
- Balance maintained during simple movements
Even after stopping, I kept crutches nearby for another week. Some days I'd get unexpected swelling after too much activity. Recovery isn't linear.
Mastering how to use crutches correctly transforms recovery from frustrating to manageable. It took me three weeks to feel truly comfortable with them - hopefully these tips shorten your learning curve. What nobody tells you? You'll develop serious arm muscles. Silver lining.
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