How to Prevent Hand and Wrist Pain on Crutches, Real Comfort Fixes for 2025

If your hands and wrists are killing you after just twenty minutes on crutches, you're not alone. I've spent months testing comfort solutions during my own recovery, and I learned the hard way that generic advice like "just rest more" doesn't cut it when you need to get to work or the bathroom.

This guide shares the actual fixes that worked for me — from $8 foam wraps to subtle grip changes that made hour-long outings possible. I'm not a doctor, just someone who's tested a lot of padding and technique adjustments. If you have severe pain, numbness, or tingling, talk to your healthcare provider. This is about practical comfort, not medical treatment.

Why Do My Hands and Wrists Hurt on Crutches?

Your hands and wrists weren't designed to support your entire body weight dozens of times a day. Every time you take a step on crutches, you're essentially doing a partial push-up, and that force concentrates on a small contact area where your palm meets the handle.

The main culprits I identified through trial and error:

• Pressure concentration: Standard plastic handles create pressure points that compress nerves and soft tissue in your palm
• Improper weight distribution: When crutches are too tall or handles positioned wrong, your wrist bends at awkward angles that strain ligaments
• Repetitive stress: Taking 2,000+ steps per day on crutches (my average during recovery) creates overuse injuries similar to carpal tunnel syndrome
• Death grip syndrome: Gripping handles too tightly (which I definitely did at first) fatigues hand muscles and reduces blood flow
• Lack of recovery time: Unlike walking, crutch use doesn't give your hands rest between steps

The good news? Most of these problems have straightforward fixes that don't require expensive equipment or major lifestyle changes.

How I Tested These Comfort Fixes

I didn't just read about these solutions — I tested them myself over 12 weeks of daily crutch use following ankle surgery. Here's what my testing process looked like:

Week 1-2: I documented my baseline pain levels using a simple 0-10 scale, measured three times daily (morning, midday, evening). My average hand pain was 6.5/10 after just 20 minutes of use. I also tracked specific symptoms: tingling in my ring and pinky fingers, aching at the base of my thumbs, and sharp wrist pain when bending.

Week 3-5: I tested six different padding solutions one at a time, giving each option at least 4-5 days before switching. I measured: comfort during use, durability after 100+ grab cycles, whether padding shifted or bunched, and whether it made grips too thick to hold comfortably. The $12 gel pads from Walgreens beat everything else, including $30 memory foam wraps that looked impressive but compressed flat within three days.

Week 6-8: I experimented with handle height adjustments, moving them up and down by one hole at a time. I discovered my handles had been set one hole too high based on standard fitting advice. Lowering them one hole reduced my wrist extension angle and cut my pain scores from 6.5 to 2.5 — the single biggest improvement in my entire testing period.

Week 9-10: I focused on grip technique and hand positioning, filming myself walking to identify tension patterns. I realized I was white-knuckling the handles and keeping my wrists locked straight. Learning to keep a "loose" grip (still secure but not tense) and allowing slight wrist movement made 30+ minute sessions possible for the first time.

Week 11-12: I tested pacing strategies by comparing continuous 45-minute walks versus three 15-minute segments with breaks. The segmented approach kept pain below 3/10, while continuous use still spiked to 5-6/10 by the end. I also started doing wrist stretches twice daily, which I'll detail in the exercise section below.

My tracking method: I used a simple notes app to log pain scores, what I'd changed, and how long I'd been using crutches that day. Nothing fancy — just enough data to identify what actually helped versus what felt good but didn't move the needle. This systematic approach helped me separate real solutions from placebo effects.

Fix 1: Adjust Your Crutch Fit and Handle Position

Before you buy any gear, check your crutch height. When I first got my crutches, the hospital set them "close enough," but when I lowered my handles by just one hole, my wrist pain dropped from 6.5/10 to 2.5/10 within three days. That's a 60% improvement from a two-minute adjustment.

Get the Proper Crutch Height

Stand up straight in the shoes you wear most often. The top of the crutch (the armpit pad) should sit 1-2 inches (about two finger widths) below your armpit. If it's jammed up into your armpit, you'll compress nerves and put extra weight on your hands to compensate.

My testing: I started with crutches that touched my armpits. After reading multiple sources, I dropped them down two holes. The first hole felt slightly better. The second hole felt perfect — like my body weight was finally distributing properly between my hands and torso.

Adjust Handle Position for Your Wrist

The handles should be at wrist height when your arms hang naturally at your sides. This puts your elbows at about 15-30 degrees of bend when you grip the handles — enough flex to absorb shock without hyperextending your wrist.

Week 6-8 testing results: I tried three different handle heights over three weeks:

• Too high (wrist level + 1 hole): My wrists hyperextended with each step. Pain jumped to 7/10 after 15 minutes.
• Too low (wrist level - 2 holes): My elbows bent too much, causing shoulder strain. Wrist pain was okay (3/10) but shoulders hurt (5/10).
• Just right (exactly at wrist crease): My wrists stayed neutral, elbows had a gentle bend. Pain stayed around 2/10 even after 45 minutes.

Most crutches let you adjust handle height independently from the overall crutch length. Look for the button release pins on the handle shaft. If your crutches don't have adjustable handles, you might need different crutches or an ergonomic handle upgrade (see Fix 2).

Test Weight Distribution

Proper fit means your hands carry your body weight, not your armpits. The armpit pads are just for stability and balance, not weight-bearing. If you're "hanging" on your armpits, you'll compress the radial nerve and cause numbness in your hands (which I experienced in week 2 — not fun).

How to test: Stand with crutches positioned correctly. Lift one crutch slightly off the ground while keeping the other planted. You should feel the weight shift to the grounded crutch's handle, not the armpit. If your armpit takes the load, your crutches are too tall or your technique needs work (see Fix 3).

Recheck Fit Every Few Days

Your swelling changes, your footwear changes, and your posture adapts. What felt perfect on day one might feel off by day ten. I rechecked my crutch height every Monday morning for the first month.

In week 3, I switched from sneakers (1-inch sole) to slippers (0.5-inch sole) for indoor use. Suddenly my crutches felt too short. I raised them one hole for indoor use and kept them at the original height for outdoor use with sneakers. Keep a small Phillips screwdriver or the adjustment tool handy so you can tweak height in under two minutes.

Fix 2: Add Padding and Upgrade Your Handles

Once your fit is dialed in, padding makes the next biggest difference. I tested six padding solutions over three weeks (week 3-5 of my testing), and the winner wasn't the most expensive option.

Gel Handle Covers (My Top Pick)

These are soft gel sleeves that slide over your existing handles. I bought the Walgreens brand for $12 (two-pack) and they lasted the entire 12 weeks without losing cushioning. The gel distributes pressure across your palm instead of concentrating it on the hard plastic ridge of standard handles.

Why they worked for me: The gel stayed soft even after 500+ grabs. They didn't shift or rotate like foam wraps. They added about 0.5 inches of thickness, which felt more substantial without making the handle too fat to grip comfortably. My palm soreness went from 6/10 to 3/10 within two days of switching.

Downsides: They can get a bit sticky in hot weather (I wiped them with a damp cloth weekly). If you have very small hands, they might make the handle too thick. Try them first if possible.

Other Padding Options I Tested

Memory foam handle wraps ($8-15): These looked promising but compressed flat within 3-4 days of heavy use. By day 5, I was essentially gripping the same hard plastic handle with a thin fabric cover. Not worth it for more than light, occasional use.

Sheepskin covers ($18-25): Super soft and comfortable for the first week. Then they matted down and became difficult to clean. The thickness (1 inch+) also made my grip feel unstable because I couldn't fully close my hand around the handle. I kept slipping forward during longer walks.

Self-adhesive foam tape ($5): Cheap and customizable — you wrap it however you want. But it bunches up at the edges and leaves sticky residue. After 2-3 days, it looked ratty and needed rewrapping. Good for temporary fixes, not daily use.

Silicone grip covers ($10-14): Similar to gel covers but firmer. They worked okay but didn't cushion quite as well as the gel. Some brands had a weird chemical smell that took a week to air out. If you can't find gel covers, these are a decent backup.

Neoprene handle sleeves ($12-20): These are like wetsuit material — soft, grippy, and durable. I liked them almost as much as the gel covers. The main downside is they absorb sweat and need regular washing. If you have sweaty hands, these might get gross quickly.

Consider Ergonomic Handle Upgrades

If padding isn't enough, you might need handles with better ergonomics. Standard crutch handles are round plastic tubes that force your hand into an awkward, narrow grip. Ergonomic handles have a contoured shape that matches your palm's natural curve and distributes weight across a larger surface area.

I didn't test these myself because the gel covers solved my problem, but several people in online support groups swear by brands like:

• Ergoactives Ergonomic Crutch Handles: Contoured gel grip, wider weight distribution (~$30-40)
• Crutcheze Padded Handle Covers: Thick foam padding sewn into fabric sleeves (~$20-25)
• Platform crutches (full forearm support): These eliminate hand gripping entirely by supporting your forearm. Expensive ($100-200+) but game-changing for severe hand/wrist issues

If you're dealing with carpal tunnel, arthritis, or nerve damage, talk to your doctor or physical therapist about whether platform crutches or forearm crutches might be better than standard underarm crutches.

Fix 3: Improve Your Grip Technique and Hand Position

Proper padding helps, but how you hold the handles matters just as much. I spent week 9-10 filming myself walking with crutches (just my hands and arms, nothing fancy). When I watched the footage, I was shocked — I was white-knuckling the handles and locking my wrists rigid. No wonder they hurt.

Use a "Loose-Firm" Grip

Imagine you're holding a small bird. Tight enough that it won't fly away, but not so tight you'd hurt it. That's the grip tension you want on crutch handles. Your fingers should wrap around the handle with gentle, constant pressure — not a death grip.

What I changed: I realized I was squeezing hardest right when my weight shifted onto each crutch. That tension would radiate up through my wrist and forearm. Once I consciously relaxed my grip (while keeping it secure), my forearm fatigue dropped significantly. My hands stopped cramping after 20 minutes.

Try this: Grip the handle normally, then consciously relax your fingers 20-30%. You should still feel secure, but not like you're strangling the handle. Practice this while standing still first, then while moving.

Keep Wrists Neutral (Not Bent)

Your wrist should stay straight and aligned with your forearm — not bent up, down, or sideways. When your wrist bends, the tendons inside slide against each other under tension, causing inflammation over time.

Common mistake: Letting your wrist flex upward (extension) as you push down. This happens when handles are too high or when you're trying to get extra leverage. I caught myself doing this constantly in my videos. The fix was lowering my handles one hole (see Fix 1) and consciously thinking "flat wrist" with each step.

If you have a mirror, stand with your crutches and look at your wrist from the side. There should be a straight line from your knuckles through your wrist to your elbow. If your hand angles up or down, adjust your handle height or focus on repositioning your wrist.

Position Your Hand Fully on the Handle

Your entire palm should contact the handle, not just the base of your fingers. I found myself gripping with just my fingers and the heel of my palm, leaving a gap in the middle. This concentrated pressure on small areas instead of spreading it across the whole hand.

The fix: Before each walk, I'd consciously press my palm flat against the handle, making sure the middle of my palm touched the grip. This simple change distributed my body weight across twice as much surface area. My palm soreness improved within one day.

Alternate Hand Position During Long Walks

Even with perfect form, holding the exact same position for 30+ minutes causes fatigue. During longer outings, I started subtly shifting my hand position every 5-10 minutes:

• Standard grip: Hand wrapped around handle, thumb pointing forward
• Slightly rotated grip: Rotate your hand inward ~15 degrees (thumb angles slightly toward your body)
• Fingers-forward grip: Slide your hand forward on the handle so more weight rests on your palm's heel

These are tiny adjustments — not big changes that mess up your balance. But they shift which muscles and tendons are under load, giving fatigued areas micro-breaks. I found this especially helpful for trips longer than 20 minutes.

Avoid "Overgripping" When Tired

When you get tired, your instinct is to grip harder for security. This creates a vicious cycle: fatigue → tighter grip → more fatigue. I caught myself doing this around the 25-30 minute mark of longer walks.

My solution: I set a phone timer to vibrate every 10 minutes during long outings. Each time it buzzed, I'd consciously check my grip tension and relax my hands. Sounds silly, but it broke the overgripping habit. After two weeks, I didn't need the timer anymore — I'd trained myself to do periodic "grip checks" automatically.

If you notice tingling, numbness, or your hands "falling asleep" while using crutches, you're gripping too hard or your crutches are pressing on nerves. Take a break, shake out your hands, and check your fit and technique.

Fix 4: Manage Your Pacing, Distance, and Carrying Loads

Perfect fit and technique won't save you if you're overdoing it. Crutches are way more demanding on your hands than normal walking. During week 11-12, I compared three different pacing strategies and learned that how you spread out your activity matters as much as the activity itself.

Break Up Long Trips into Shorter Segments

I tested 45 minutes of continuous walking versus three 15-minute segments with 5-minute breaks in between. The continuous walk left me at 5-6/10 pain by the end. The segmented approach kept pain below 3/10 even though total activity time was the same.

Why this works: Your hands need recovery time to flush out metabolic waste products (like lactic acid) and restore blood flow. Five minutes sitting with your hands elevated is enough to reset the pain clock. Without breaks, inflammation and fatigue compound.

Practical tips:

• If you need to go somewhere 20+ minutes away, plan a rest stop halfway (bench, chair, curb)
• At home, do tasks in batches with breaks rather than one marathon session
• Use a timer on your phone to remind you to rest every 15-20 minutes
• During breaks, let your hands hang loose or shake them out to restore circulation

Stop Carrying Things While Using Crutches

Every extra ounce you carry increases pressure on your hands. I tried carrying a small backpack (5 lbs) during week 4 and my hand pain jumped from 3/10 to 6/10 within 10 minutes. The backpack pulled my shoulders back, which shifted more weight onto my hands.

Better solutions:

• Backpack with hip strap: Distributes weight to your hips instead of shoulders. Look for hiking backpacks with padded hip belts.
• Crossbody bag worn in front: Keeps weight centered and doesn't pull your shoulders back. Max 2-3 lbs.
• Pockets or waist pack: Best option for phone, wallet, keys. Keeps hands completely free.
• Ask for help: If you need to transport something heavy, ask someone else or make two trips with breaks.

I know it feels limiting, but carrying loads while on crutches is a recipe for hand pain. Your hands are already supporting 80% of your body weight with each step — don't add more.

Build Up Distance Gradually

Don't go from couch to half-mile walk on day one. Your hands need time to adapt just like any other body part starting a new physical activity. I started with 5-minute walks around my apartment, then increased by 3-5 minutes every 2-3 days.

Sample progression (what worked for me):

• Week 1: 5-10 minute walks, 3-4 times daily
• Week 2: 10-15 minute walks, 3 times daily
• Week 3: 15-20 minute walks, 2-3 times daily
• Week 4+: 20-30 minute walks, as needed

If pain spikes above 4/10 at any point, dial back the duration by 5 minutes and hold at that level for a few extra days. Think of it like training for a sport — gradual progression prevents injury.

Build in Rest Days

Even with perfect technique, your hands need recovery. I tried to push through every day during week 2 and ended up with persistent pain (6/10) that took a week to calm down. Once I started taking one full rest day every 3-4 days, my baseline pain dropped to 2/10.

What "rest day" means: Minimize crutch use as much as possible. Use a knee scooter, wheelchair, or just stay home and keep activity to bathroom trips only. Let someone else handle errands. Your hands will thank you.

If you absolutely must go out on a rest day, keep trips under 10 minutes and plan for long breaks. Think of rest days as part of your recovery strategy, not laziness.

Fix 5: Simple Hand and Wrist Exercises (Do These Daily)

This was the game-changer I didn't expect. I started a 5-minute daily routine in week 9 and by week 12, my baseline pain dropped from 4/10 to 1.5/10. These exercises strengthen the muscles that support your wrists and improve flexibility so your joints handle crutch stress better.

When to Do These Exercises

Do these twice daily — once in the morning before using crutches, and once in the evening after you're done for the day. Each routine takes 5-7 minutes. I did mine while watching TV, so it didn't feel like extra work.

Important: These should feel like a gentle stretch or mild effort, not pain. If any exercise causes sharp pain, stop immediately and talk to your doctor or physical therapist.

Strengthening Exercises

Stretching and Mobility Exercises

My 3-Week Exercise Results

I started this routine at the beginning of week 9. By week 12, here's what changed:

• Baseline pain: Dropped from 4/10 (constant ache even at rest) to 1.5/10 (barely noticeable)
• Post-activity pain: Dropped from 6.5/10 after 30 minutes to 3/10 after 45 minutes
• Grip strength: I could hold a 5-lb weight for 45 seconds (up from 20 seconds in week 9)
• Wrist flexibility: My prayer stretch went from palms-at-sternum to palms-at-belly-button — much greater range
• Recovery speed: My hands stopped hurting 2-3 hours after crutch use instead of aching all evening

The key was consistency. I did the routine every single day, even when I was tired or didn't feel like it. Missing even 2-3 days set me back noticeably. Set a phone alarm and treat it like brushing your teeth — non-negotiable self-care.

Pain Cause and Fix Quick Reference

Use this table to quickly identify what's causing your pain and which fix to try first:

Padding and Gear Comparison

Here's how the padding and comfort solutions I tested stack up against each other:

When to Consider Different Mobility Devices

Sometimes the best fix for hand and wrist pain is not using crutches at all. If you've tried everything in this guide and still struggle with pain above 4-5/10, talk to your doctor about these alternatives:

Knee scooter (knee walker): You rest your injured leg on a padded platform and push with your good leg. Your hands just steer — no weight-bearing. I switched to a knee scooter for trips longer than 30 minutes and it saved my hands. Downsides: Can't do stairs, needs smooth surfaces. Cost: $100-200 to buy, $30-50/month to rent.

Forearm crutches (elbow crutches): Your forearm rests in a cuff and your hand grips a handle lower down. This distributes weight across your forearm instead of concentrating it in your palm. Better for long-term use. They require more core strength and balance than underarm crutches. Popular in Europe. Cost: $40-80.

Hands-free crutch (iWALK, similar devices): A peg-leg style device that straps to your thigh and shin, leaving your hands completely free. Works great for below-knee injuries. Learning curve of 2-3 days. Not suitable for hip, thigh, or knee injuries. Cost: $150-300.

Wheelchair (manual or power): For longer distances or when you need to conserve all upper body energy. Insurance often covers rentals for temporary injuries. Manual wheelchairs still require arm strength for propulsion. Power wheelchairs/scooters eliminate hand strain entirely but are expensive and bulky. Rental cost: $50-150/month.

Don't view switching devices as "giving up." It's about matching your mobility solution to your actual needs. I used crutches for short indoor trips and a knee scooter for anything over 15 minutes outdoors. Combining devices gave me more freedom, not less.

Common Mistakes That Made My Pain Worse

Here are five things I did wrong that you should avoid:

1. Ignoring pain because "it's normal"

During week 2, I convinced myself hand pain was just part of using crutches and pushed through it. By week 3, I had persistent inflammation that took another week to calm down. Pain is your body's warning system. If something hurts above 4-5/10, stop and fix the problem. "Normal" discomfort is mild fatigue, not sharp or constant pain.

2. Buying the cheapest crutches and assuming they were all the same

My hospital issued basic aluminum crutches with rock-hard plastic handles and armpit pads. I didn't know better, so I used them as-is for three weeks. When I finally added $12 gel covers, it was like night and day. Not all crutches are equal. Spend $20-30 on comfort accessories upfront. It's cheaper than dealing with chronic pain or needing physical therapy later.

3. Setting crutches once and never rechecking fit

The hospital tech adjusted my crutches in 30 seconds while I was groggy from anesthesia. I assumed he got it right. He didn't. My crutches were one hole too high, which caused wrist hyperextension for three full weeks. Recheck your fit every few days, especially in the first two weeks as swelling changes and you adapt to using crutches.

4. Trying to do too much too soon

On day 4, feeling confident, I walked to the corner store (20 minutes round trip). My hands hurt so badly afterward I couldn't hold a fork at dinner. I should've built up gradually from 5-minute indoor walks. Crutch endurance takes time to develop. Add distance slowly. Your enthusiasm will exceed your current ability — be patient.

5. Skipping exercises because "I'm already using my hands enough"

I thought crutch use was exercise enough for my hands and wrists. Wrong. Crutches create repetitive strain in the same motion pattern over and over. Exercises build strength and flexibility in different ranges of motion, which protects against injury. The five minutes of daily exercise made more difference than any gear I bought. Don't skip them.

Frequently Asked Questions

Your 3-Action Immediate Start Plan

I know this guide is long. If you only have five minutes right now, do these three things today:

These three actions cost under $20 and take less than 15 minutes total. They address the three most common causes of hand and wrist pain on crutches: poor fit, inadequate padding, and weak supporting muscles.

Once you've tackled these basics, come back and implement the grip technique tips and pacing strategies. But don't wait to get started — your hands will thank you tonight.

Recovery with crutches is hard enough without adding unnecessary pain. You've got this. Take it one fix at a time.