What are three common mistakes people make using crutches, and how to avoid them
Crutches are a lifeline when you’re injured and can’t put weight on a leg, but they can also be a source of frustration and even further injury if not used correctly. While they seem straightforward, there are several common pitfalls that people often fall into, making their recovery harder and more uncomfortable than it needs to be. Understanding these mistakes and how to correct them can make a world of difference in your mobility and healing process. Here are three of the most frequent blunders people make when using crutches, and what you should do instead.
Mistake 1: Incorrect Crutch Height and Placement
This is arguably the most critical mistake, and it’s incredibly common. Many people adjust their crutches based on guesswork or a quick glance, leading to issues with posture, balance, and even pain in areas you didn't intend to strain.
Why it’s a mistake:
- Too Tall Crutches: If your crutches are set too high, your shoulders will be constantly hunched, leading to neck and upper back pain. It also forces your arms into an awkward, strained position, making it difficult to bear weight effectively. You might also find yourself leaning on the crutches, rather than pushing off with your arms.
- Too Short Crutches: Conversely, crutches that are too short will force you to bend your knees excessively to reach the ground, leading to instability and a shorter stride. This can also put undue stress on your wrists and forearms as you try to compensate.
- Incorrect Placement: Many people don't realize the top of the crutch should be placed about two finger-widths below their armpit, not jammed into it. The primary weight-bearing should come from your hands and wrists, with the crutches acting as extensions of your arms. Jamming them into your armpits can damage the nerves in that area, leading to tingling, numbness, or weakness in your hands and arms – a condition sometimes called "crutch palsy."
How to avoid it:
Get professionally fitted. This is non-negotiable. When you're prescribed crutches, ask your doctor or physical therapist to show you how to adjust them. The general rule is that the top of the crutch should reach your armpit when the crutch is standing on the ground and you are standing upright, with the top of the crutch about two finger-widths below your armpit. When you are holding the handgrip, your elbow should be bent at about a 15- to 20-degree angle. If you're unsure, revisit your healthcare provider or a physical therapist. They can ensure the crutches are the perfect height for your body and demonstrate the proper stance.
Mistake 2: Leaning on Armpits Instead of Hands
This ties directly into the incorrect placement issue but deserves its own mention because it's so prevalent. People instinctively try to find a comfortable resting spot, and the armpit seems like the natural place to put pressure. However, this is the exact opposite of how crutches are designed to be used.
Why it’s a mistake:
As mentioned before, your armpits are full of delicate nerves and blood vessels. Constantly pressing down on them can lead to pain, numbness, tingling, and weakness in your hands and arms. This not only makes using the crutches excruciating but can also hinder your ability to grip and control them, increasing your risk of falls. It also prevents you from effectively transferring your body weight through your arms and hands, which is crucial for stable mobility.
How to avoid it:
Focus on your hands. Imagine the crutches are an extension of your arms, not props for your armpits. When you take a step, push down through your hands and wrists. You should feel the pressure primarily in your palms and forearms. When standing still, rest your weight on your hands. Your armpits should be lightly touching the top pads of the crutches, but there should be no significant downward pressure. Think of it as using your arms to support your body, with the crutches providing the necessary balance and leverage.
Mistake 3: Improper Gait and Stride
Once you have the crutches adjusted and understand where to put the pressure, the next hurdle is learning to move efficiently and safely. Many people revert to old walking habits or adopt awkward, inefficient gaits.
Why it’s a mistake:
- Over-Reliance on the Injured Leg: Some people, despite being told to non-weight-bear or partial-weight-bear, still try to subtly put weight on their injured leg, leading to pain and delaying healing.
- Too Short a Stride: Taking tiny, shuffling steps can be exhausting and make you unstable. You’ll feel like you’re crawling everywhere.
- Too Long a Stride: Conversely, reaching too far forward with your crutches or your good leg can throw you off balance and strain your upper body.
- Not Moving the Crutches and Injured Leg Together: This is a fundamental part of proper crutch gait.
How to avoid it:
Learn the proper gait. The most common gait for non-weight-bearing is the "three-point gait." This involves moving both crutches forward simultaneously, then swinging your injured leg forward to meet the crutches. Finally, you bring your good leg forward past the crutches. For partial weight-bearing, it might be a "four-point gait" where crutches and legs alternate. Your physical therapist is your best resource here. They will guide you through the correct sequence of movements, emphasizing small, controlled steps. Practice in a safe environment, like a hallway or a clear, flat area, until it becomes second nature. Focus on a smooth, rhythmic motion, rather than rushing.
Using crutches effectively is a skill that takes practice and attention to detail. By understanding and avoiding these common mistakes – incorrect height and placement, leaning on armpits, and improper gait – you can navigate your recovery with greater comfort, safety, and efficiency.
FAQ
How do I know if my crutches are the right height?
Your crutches are the right height if, when standing, the top of the crutch reaches about two finger-widths below your armpit, and when you hold the handgrip, your elbow is bent at approximately a 15- to 20-degree angle. Your physical therapist or doctor can confirm this for you.
Why does leaning on my armpits hurt?
Your armpits contain delicate nerves and blood vessels. When you lean your weight on them, you can compress these structures, leading to pain, numbness, tingling, or even weakness in your hands and arms. This is also known as crutch palsy.
How can I make walking with crutches easier?
Making walking with crutches easier involves mastering the correct gait, maintaining proper posture, and ensuring your crutches are adjusted to your height. Regular practice in a safe environment will also build your strength and coordination.
What should I do if I feel pain in my wrists or hands?
If you experience pain in your wrists or hands, it's a strong indication that you are likely leaning too much on your armpits or that your crutches are not set at the correct height. Re-evaluate your crutch height and consciously shift your weight to your hands when moving. If the pain persists, consult your doctor or physical therapist.
