7 Mistakes You’re Making While Using Crutches (and How to Fix Them)
Let’s be honest: no one chooses the "crutch life." Whether you’ve just come out of a brutal knee surgery, you’re recovering from a sports injury, or you’re navigating a long-term mobility challenge, crutches are often a necessary evil. They represent the first step toward regaining your freedom, but in the early days, they feel like anything but "freedom."
They make your armpits ache. They make your palms feel like they’re on fire. And worst of all, they turn simple, everyday tasks: like carrying a glass of water or checking your phone: into a high-stakes balancing act that feels like a recipe for disaster.
As an Occupational Therapist would tell you, the goal isn't just to "get around"; it's to move safely. One slip, one poorly judged step, or one attempt to juggle too many items can set your recovery back by weeks. If you’re feeling frustrated, unsteady, or just plain exhausted, you’re likely making one of these common mistakes.
Here is the reality of the struggle, and more importantly, how you can fix it to reclaim your independence without the fear of falling.
1. Using Your Armpits as a Seat
This is the most common mistake we see, and it’s also one of the most dangerous. Many people think the padded tops of underarm crutches are there to support their body weight. They aren't.
When you lean your full weight into those armpit pads, you are putting intense pressure on the brachial plexus: a complex network of nerves that runs through your underarm. Over time, this "leaning" leads to what clinicians call "Crutch Paralysis." You’ll start to feel a tingling or numbness in your hands and arms. If you don't stop, you risk long-term nerve damage.
The Fix: Your weight should be supported entirely by your hands. Your armpits should barely touch the pads; there should be about a two-finger gap between the pad and your underarm. Think of the pads as stabilizers for your torso, not as seats for your weight.
2. Setting the Wrong Height
If your crutches are too tall, you’ll be forced to lean on your armpits (see Mistake #1). If they’re too short, you’ll find yourself hunching over, which leads to brutal back pain and a shifted centre of gravity that makes you prone to tipping forward.
The Fix: Stand as straight as you can (wear the shoes you’ll be using most often).
- The Top: The top of the crutches should be 1–2 inches below your armpits.
- The Handgrips: When your arms are hanging naturally at your sides, the handgrips should align with the crease of your wrist. This ensures a slight bend in your elbow (about 15–30 degrees) when you’re actually using them, which is the optimal position for power and stability.
3. The "Juggling Act" (Trying to Carry Too Much)
This is the mistake that causes the most falls. You’re at home, you’re thirsty, and you try to carry a bottle of water while using your crutches. Or your phone rings, and you try to fish it out of your pocket mid-stride.
The moment you take a hand off a crutch or try to "grip" an object against the handle, you lose your stability. Your balance is compromised, and the friction required to stay upright disappears. It’s a common frustration: how do you live your life when your hands are permanently occupied?
The Fix: Stop the "juggling act" before it leads to a trip to the A&E. You need your hands free for one thing only: operating your mobility aids.
This is exactly why we designed the Koala Caddy. We realised that the biggest barrier to independence isn't the injury itself: it's the inability to carry the small things that make us feel human. The Koala Caddy is a lightweight, clip-on holder that attaches to your crutches or walking frame in seconds. It holds your phone, your medication, your water, and your keys, so you don't have to compromise your safety for a sip of water.
By moving your essentials from your hands to your crutch, you lower your centre of gravity and keep your hands firmly where they belong: on the grips. You can learn more about how it helps in our guide on best crutch accessories for independent living.
4. Looking at Your Feet
When you’re feeling unsteady, the natural instinct is to stare at the floor, watching exactly where your crutches and feet land. While this feels safer, it actually does the opposite.
Looking down rounds your shoulders and shifts your weight forward. It also limits your peripheral vision, meaning you won’t see that rug, pet, or wet patch until it’s too late.
The Fix: Keep your chin up and your eyes focused about 10–12 feet in front of you. Trust your hands and your feet to do their job. Keeping your head up maintains a neutral spine and allows you to scan the environment for hazards before you reach them.
5. Taking "Giant" Steps
In an effort to get from A to B faster, many people swing their legs too far forward. When your feet land far ahead of your crutches, your base of support becomes dangerously narrow. This "overreaching" is a primary cause of slipping, especially on smooth surfaces like tile or laminate flooring.
The Fix: Small, controlled steps are the key to safety. Your "bad" leg should move forward with the crutches, followed by your "good" leg. Never let your good leg swing significantly past the point where your crutches are planted. Keeping your movements compact ensures that you always have a "tripod" of support beneath you.
6. Wearing the Wrong Footwear
You might be tempted to live in your slippers while you recover at home, but most slippers offer zero lateral support and have very little grip. Likewise, "flip-flops" are a recipe for a trip.
If your shoes don't stay firmly attached to your feet, or if they have a slippery sole, you are doubling the effort your body has to make to stay balanced.
The Fix: Wear sturdy, closed-toe shoes with rubber soles: ideally trainers with laces or Velcro. You need a shoe that won't "slip" off your heel and that provides a predictable grip on the floor. If you're struggling to put on shoes, consider elastic laces that turn your trainers into slip-ons without sacrificing the fit.
7. Forgetting the "Up with the Good, Down with the Bad" Rule
Stairs are the final boss of crutch navigation. Many people approach them with dread, and for good reason: they are the site of many re-injuries. The mistake is often a simple lapse in memory: which leg goes first?
The Fix: Memorise this phrase: "Up with the Good, Down with the Bad."
- Going Up: Lead with your uninjured (good) leg. Push down through the crutches and step up. Then, bring your injured leg and the crutches up to meet it.
- Going Down: Lead with your crutches and your injured (bad) leg. Carefully step down, then follow with your good leg.
If there is a handrail, use it. Hold both crutches in one hand (in a "T" shape) and use the rail with the other for maximum security. For more detailed advice on managing your home environment, check out our post on organising medical equipment at home.
Essential Tools for Your Independence
Recovery is a marathon, not a sprint. It requires patience, but it also requires the right equipment. Suffering through the "juggling act" or the "armpit ache" isn't a badge of honour: it's a risk to your long-term health.
When we developed the Koala Caddy in Nottingham, we did so with input from Occupational Therapists who saw these mistakes every day. They told us that patients needed a way to stay independent without losing their balance.
Safety-First Checklist:
- Is there a two-finger gap under my armpits?
- Are my wrists at the height of the handgrips?
- Am I wearing rubber-soled, supportive shoes?
- Are my hands free of "clutter" (phones, bottles, bags)?
- Have I removed loose rugs and trip hazards from my home?
Suffering is Not a Requirement of Recovery
Using crutches is undeniably hard, but it shouldn't be dangerous. By fixing these seven common mistakes, you’re not just avoiding a fall: you’re protecting your nervous system, your back, and your mental well-being.
Independence is about having the agency to move through your own home without having to ask for help every time you need a glass of water or your phone. Don't let a "juggling act" lead to a setback.
Ready to make your recovery easier? Explore the Koala Caddy range today and see why thousands of people across the UK have made it their essential recovery companion. It clips on in five seconds, requires zero tools, and might just be the best five-second investment you make in your safety this year.