If you’ve recently started using a walker or you’re helping a loved one get used to one, you already know that it’s a big change. It’s a tool for independence, but like any tool, there is a right way and a wrong way to use it.
I’m Brian Kerr, the founder of Fall Guys Products, and I’ve spent a lot of time looking at how people move. One thing I’ve noticed is that most people are never actually "taught" how to use a walker. Usually, it’s handed over in a hospital hallway or picked up at a store, and you’re expected to just figure it out.
The problem is that using a walker incorrectly doesn't just make walking harder: it can actually increase your risk of a fall. Today, we’re going to walk through the most common mistakes people make and, more importantly, how to fix them so you can move with confidence.
1. The Height is "Just a Little Off"
The most common mistake happens before you even take your first step: the height of the walker is set incorrectly. If the walker is too high, your elbows will be bent too much, and you won’t get the support you need. If it’s too low, you’ll be hunched over, which puts a massive amount of strain on your lower back.
How to fix it:
Stand up as straight as you can (with help if you need it). Let your arms hang naturally at your sides. The handgrips of the walker should line up with the crease on the inside of your wrist. When you place your hands on the grips, your elbows should have a slight, comfortable bend: about 15 to 20 degrees.
2. Walking "Behind" the Walker
I see this all the time. Someone pushes the walker way out in front of them and then "catches up" to it. This creates a gap between your body and the frame. When you walk behind the walker rather than inside it, you lose the stability the device is meant to provide. If you trip while the walker is two feet ahead of you, it’s not going to stop your fall.
How to fix it:
Think of the walker as a protective bubble. Your feet should stay roughly between the rear legs of the walker. As you move the walker forward, move your body into it. You want your center of gravity to stay within the base of support that the four legs provide.
3. The "Grip of Death"
When people feel unsteady, their first instinct is to squeeze the handgrips as hard as possible. This tension doesn't just stay in your hands; it travels up your forearms, into your shoulders, and up to your neck. Tightening your shoulders can actually reduce your lung expansion and make you tire out faster. It also makes your movements jerky rather than fluid.
How to fix it:
Try to keep a firm but relaxed grip. If you find your hands hurting or your shoulders bunching up toward your ears, take a moment to stop, breathe, and consciously drop your shoulders. If the plastic grips are uncomfortable, look into foam or gel covers that can make a soft touch more effective.
4. Using the Walker to Stand Up
This is perhaps the most dangerous mistake on this list. When someone is sitting in a chair and wants to stand, they often reach forward, grab the walker handles, and pull. Because walkers are lightweight and designed for downward pressure: not horizontal pulling: the walker can easily tip backward toward you, leading to a fall.
How to fix it:
Never use the walker to pull yourself up. Instead, place your hands on the armrests of the chair or the surface of the bed. Push off the chair to get your momentum going upward. Once you are steady on your feet, then reach forward and place your hands on the walker grips.
5. Looking at Your Feet
It’s natural to want to see where your feet are landing, especially if you’re worried about tripping. However, looking straight down does two things: it throws off your balance by shifting your head weight forward, and it prevents you from seeing obstacles in your path, like a rug corner or a pet.
How to fix it:
Keep your chin up and look about 10 to 15 feet in front of you. This "horizon gaze" helps your inner ear maintain balance and gives your brain plenty of time to process upcoming changes in the flooring or obstacles in the room. Trust that the walker is clearing the path for your feet.
6. Overstriding (Taking Steps That Are Too Long)
A common misconception is that taking longer steps will help you get where you’re going faster. In reality, overstriding causes your heels to slam into the ground. This sends a shockwave up through your ankles, knees, and hips. It also makes you more unstable because you’re spending more time with your weight shifted far forward or backward.
How to fix it:
Take shorter, quicker steps. It feels a bit less "natural" at first, but it keeps your weight centered. Shorter steps allow you to react faster if you lose your balance. Focus on a smooth "heel-to-toe" motion rather than "stumping" your feet down.
7. Wearing the Wrong Shoes
We often think of the walker as the safety device, but your shoes are just as important. Wearing unsupported shoes: like loose slippers, flip-flops, or even just socks: is a recipe for trouble. About 87 percent of adults experience foot pain, and much of that comes from footwear that doesn't support the natural shape of the stride.
How to fix it:
Whenever you are using your walker, wear sturdy, closed-toe shoes with non-skid soles. Make sure they are fastened securely (Velcro is great if laces are difficult). Even if you’re just walking from the bed to the bathroom at night, put on shoes or at least high-traction socks.
8. Negotiating Thresholds Incorrectly
Transitions from carpet to tile, or crossing a doorway threshold, are where many trips happen. People often try to "wheel" over a bump or lift the walker while they are in the middle of a step.
How to fix it:
Approach the threshold straight on, not at an angle. Stop completely. Lift the front legs of the walker over the bump and set them down. Then, move your strongest leg forward, followed by the other leg. Finally, move the back of the walker over the threshold. Taking it in stages: walker, foot, foot: is the safest way to handle uneven ground.
9. Forgetting to Check the "Tires"
Just like a car, a walker needs maintenance. The rubber tips on the bottom of the legs (or the skis/tennis balls on a rolling walker) wear down over time. When they get smooth or lopsided, they lose their grip on the floor, which can cause the walker to slide out from under you on smooth surfaces like wood or tile.
How to fix it:
Once a month, flip your walker over and check the tips. If the rubber looks thin or you can see the metal of the walker leg peeking through, it’s time to replace them. Also, check the brakes on rollators (walkers with four wheels and a seat). They should lock firmly and not allow the wheels to move when engaged.
10. The "Lift and Plunk" vs. The Glide
If you are using a standard walker (no wheels), many people lift the entire walker and throw it forward. This is exhausting and creates a lot of vertical movement that can make you dizzy or unsteady.
How to fix it:
If you have a standard walker, you do need to lift it, but it should be a small, controlled movement. If you find this too difficult, talk to a physical therapist about whether a two-wheeled walker (where the front has wheels and the back has glides) might be more appropriate for your energy level and gait.
11. Ignoring the Role of a Physical Therapist
One of the biggest mistakes is trying to "self-prescribe" a walker and how to use it. Everyone has a different reason for needing a mobility aid: it might be balance, it might be weight-bearing restrictions after a surgery, or it might be endurance.
How to fix it:
A Physical Therapist (PT) is the gold standard for walker safety. They can watch how you walk and give you specific "cues" tailored to your body. They can also determine if you’re using the right type of walker. Some people do better with a rollator, while others need the stability of a standard frame.
12. Carrying Too Much in Your Hands
You’ve probably seen someone trying to hold a coffee mug or a phone while also gripping their walker. This is a major distraction and prevents you from having the full control you need over the device. It also throws off your balance by shifting weight to one side.
How to fix it:
If you need to move items around the house, use accessories designed for the walker. A basket, a tray, or a small pouch attached to the frame allows you to keep both hands on the grips where they belong.
Putting It All Together
Using a walker is a skill. It’s not something we are born knowing how to do, and there’s no shame in taking the time to practice. If you find yourself making these mistakes, don’t get discouraged. Most people do! The key is to catch them and make small adjustments.
By staying inside the frame, keeping your head up, and ensuring your equipment is in good shape, you’re not just avoiding a fall: you’re making it easier for yourself to stay active and independent.
Remember, the goal of a walker isn't to hold you back; it's to help you move forward safely. Take your time, focus on your form, and don't be afraid to ask a professional for a "tune-up" on your walking technique. You've got this.
