Stand up straight and keep your shoulders relaxed to ensure correct use The first step when pole walking is to gather your gear. And research reveals there is a lot to recommend the use of walking (or trekking) poles if you plan to head off on a walking holiday, especially if your daily walk will be long or hilly or both. Walking poles help you maintain proper posture, especially in the upper back, and may help to strengthen upper back muscles. 2015;27(12):3733-7. doi:10.1589/jpts.27.3733, Cho SY, Roh HT. The first time I tried a walking pole, it was an amazing experience. Most walking poles have rubber tips that grab the pavement and wrist straps that secure the poles to your arms. Most adjustable poles have a range for people who are from 5 feet to 6 feet tall. If you bring the same arm and leg forward, you will end up with a swaying gait. Now you can bring the poles up enough so the tips touch the ground with each step. With poles, you'll feel more confident walking and hiking. How to Use Your Walking Poles. Our ‘How to use Trekking and Walking poles’ guide explains how to use trekking poles to get the most out of them. 2016;28(5):1574-1576. doi:10.1589/jpts.28.1574, Foissac MJ, Berthollet R, Seux J, Belli A, Millet GY. Speed up to a brisk walk and strike the ground with your heel, roll through to the ball of your foot and use your toes to propel you forward. If you need more tips for using the poles when you have a condition that affects your balance, be sure to discuss using them with your doctor or physical therapist. “Nordic walking is the total-body form of walking,” explains Kathy Smith, fitness pioneer and author of New York Times best-selling book Moving Through Menopause. En español | As more and more boomers are finding, strapping in to a set of trekking poles can be a good way to take your fitness walk up a notch or to give you a bit more stability on all kinds of terrain. Use your poles in pairs to improve the stability Hiking and trekking poles will come in pairs and they are extremely effective when they are used as such. Note: While trekking poles and walking staffs might seem like a logical walking aid for urban use, you should never get them in lieu of a cane from a medical supply store. Walking poles seem to split the walking community but these days a growing number of people are taking up their poles and enjoying the benefits. Walking poles improve balance and stability. By using the strap in this way, you'll be able to release your grip on the pole for a brief time without it falling to the ground. Technique Variations. For stability, the tip of the pole will plant lightly. When you are going uphill, downhill, or negotiating curbs or stairs, you may want to place both poles in front of you at the same time. Don’t look down, and don’t worry if your horse hits a rail, moves crooked, or loses form. Planting your walking poles This is often a matter of personal preference. Used correctly, walking poles can be a great addition to your walking gear. 2011;43(1):140-145. doi:10.1249/mss.0b013e3181e4b649, How to Use Hiking and Trekking Poles for Stability, Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. That's all you'll really need. You can decide to use one of them as a walking stick, or a cane, but this is not what they were designed for. If you want to add a definite action and get a little upper body work, you can bear down on it a bit. I've never understood walking poles, but upon learning that the lightweight, rubber-tipped trekking poles work to enhance an upper-body workout, it all makes sense now. Here are the differences and similarities between the two kinds of poles: While you can use Nordic walking poles for stability if you prefer their grips, you can't use trekking poles for the Nordic walking technique. You can, in fact, burn anywhere from an additional 20 to 40 percent more calories per session. And research reveals there is a lot to recommend the use of walking (or trekking) poles if you plan to head off on a walking holiday, especially if your daily walk will be long or hilly or both. You can use a simple rule of thumb to figure out the correct height for walking poles. Walking with two poles can provide even more stability and other workout benefits. The opposite arm/leg motion is important. Walking with poles may improve your mood. The poles focus on working the upper body while walking, and this addition of the torso muscles lets you walk at a slower pace yet receive a more challenging overall workout. Before you depart on your walk, you’ll want to size up your poles: hold onto the grip, put the tip on the ground, and keep the pole vertical and your arm close to body; your elbow should be bent 90 degrees. The activity takes a standard walk in the park up a notch with the addition of Nordic walking poles, which are used to propel the body forward. Casually start walking without gripping your poles – just drag them behind you. They will also help you with balance and support. Nordic walking involves walking while using walking sticks that are similar in design to ski poles. For hiking, choose a daypack or backpack that has enough carrying capacity for your hike, especially for carrying enough water and layers of clothing. Practice your pole walking technique near home in a park or on a paved road, getting used to the natural rhythm of pushing forward with the poles, then letting the poles drag behind you until you lift and plant them again. When you’re holding the handgrip and the tip of the pole touches the ground, your elbow should be at a 90-degree angle. Sturdier walking poles designed for hiking are known as hiking or trekking poles. While using poles to climb that hilly ascent you’ll stand straighter … By William Armstrong. Adjust the length of the poles so you maintain an angled elbow as your poles contact the ground. For stability going up stairs, you will be pushing yourself up rather than pulling. Across Europe, millions of people have taken up Nordic walking to give them a good workout and loosen their neck and shoulders. Oftentimes, hiking uphill causes you to lean forward, putting more strain on your back. STEP 1 Adjust the poles to the proper height. While using poles to climb that hilly ascent you’ll stand straighter … The sport is thought to have originated in Finland in the … A tight grip on the pole isn't necessary and can tire your hands and wrists. By planting the pole a bit with each step when it is behind your body, you can give yourself a little extra propulsion. You don't need any forced or exaggerated arm motion. Your poles can give you an assist in standing up from a sitting position. The chief benefit of trekking poles is to provide extra stability, while the purpose of Nordic walking poles is to use a technique that burns more calories and provides an upper body workout. It cost me the same to put my 30 litre rucksack (with poles strapped to it) in the hold. Once you’ve got used to a pair of walking poles, my mother-in-law says you won’t want to go back to walking without them. At the time, I was in the depths of an episode, and a family member purchased a pair of trekking poles for me and brought them over. NOTE: Details for 3-Piece / 3-Section Poles - Start by repeating STEP A & B for the Bottom/Lower-Section - BUT - instead of leaving it loose in order to set your height - jump to STEP D & set, tighten & lock the Lower-Section at the 'STOP-Line' marker and then start over repeating STEP A & B for the Middle-Section of the Pole - following all the way through to the end of STEP 4. The first time I tried a walking pole, it was an amazing experience. Using Trekking & Walking Poles. Use the swing and drop technique, flicking both poles forward with an easy motion, then walking one to four steps forward. They will aid you to walk longer and quicker, with less strain on your joints and muscles. NOTE: The pole tips should not extend past the front of your feet as you walk. Swing the poles forward again at the point you think you can use their stability. It wasn’t long before lost my footing outside, bu… Walking poles are available as fixed or adjustable. If you are shorter, there may be poles designed for kids that will fit you well. I don't mind doing this in the slightest. Medicine & Science in Sports & Exercise. It simply touches the ground before you flick it forward again with the next step. It is more of a grip, loosen, grip, loosen technique. Now when you need to adjust the length, you'll be able to just adjust the top section. Adjust the poles to the proper height. Walking poles are now an essential part of our walking gear and should be packed along with walking boots on all our independent or guided walking trips and holidays.But if we don't use them correctly, then their effectiveness is greatly reduced and they can even become a hinderance. It keeps the load out of the way of your arm movement. It’s a sort of push back, haul forward approach to the poles. Experience With Trekking Poles. 14. Not all poles are designed for the same purpose. This is similar to the Nordic walking technique. How to ride walk poles: Ride walk-poles the same way you engage a line of jumps. Walking poles are designed to enhance your stability as you walk and help prevent strain, they do this by taking the load off of your legs and lower back by sharing the weight with your upper body. We recently sat down with Mandy Shintani, the co-founder of Urban Poling, to talk about the benefits of walking poles for people with Parkinson’s. They're also particularly useful on wet surfaces as the rubberised tips help prevent slipping. The handle should be set to a point that your arm is bent at a 90-degree angle. J Phys Ther Sci. 7. How walking poles could hold the secret to your walking success Published Oct 27, 2020 at 1:13 p.m. For steep hills, if you have a wide path, you may want to zigzag back and forth across the trail with three or more steps, creating your own small switchbacks. When walking in a group with the poles held idly in your hands, take care not to spear your friends. Trekking poles seem to split the walking community but these days a growing number of people are taking up their poles and enjoying the benefits. Your arms can move forward and backward naturally as you walk. Stand with your elbows bent at 90 degrees and adjust the length so the grip fits into your hands at that level. Adjust the length of the strap so the pole is secure in this position. Plant, step, plant, step. Once you feel ready, grasp your poles loosely and gently swing your arms while walking to get a feel for the motions. Your hand will grip the pole when the point is on the ground at the side of your body and loosen when the pole is behind you. If your poles have a strap, bring your hand up through the strap and then grip the pole. Some poles have straps labeled left and right for your convenience. Hiking poles are of great appeal to trekkers, day walkers and backpackers, though many do not know how to use them to their best advantage. Pick your way down with small steps, keeping your knees soft. I hope this guide was helpful for deciding if using hiking poles are right for you. This results in missing much of the benefit of having the poles. You will get the best benefits if you use your trekking poles correctly. The poles swing forward with long arms and a loosely gripped and guiding hand. If you love walking, running, and/or hiking but are starting to worry about your balance, walking poles might be the perfect tool for you. They are a standard hiking accessory that also is of value for anyone who needs more balance and stability. Nordic walking involves walking while using walking sticks that are similar in design to ski poles. Consider the benefits of walking poles: When you are making a turn, be sure to keep your poles at your sides rather than crossing them in front of you. If you leave the pole unadjusted, slopes will prevent you from using the 90-degree angle that is the ideal position. When using trekking poles, it’s best to walk naturally and maintain a natural arm swing as if you didn’t have poles in your hands. No matter how fast you go or how much you swing your arms, Regular walking uses less than 50% of your body! Get acquainted with how to adjust the length of your poles. Walking Naturally. The problem with trekking poles is that some hikers simply purchase them without seeking advice on how to properly use them. You make walking a better overall workout without feeling like you are exerting more. A great addition to a point that your arm movement your left through. 74: a randomized trial and loosen their neck and shoulders sort of push back, and don ’ burn. S the same purpose grip fits into your hands and wrists pole in the slightest or. Used correctly, walking poles can provide even more stability and other workout benefits a tight grip the! The length of the straps and grip them as you walk a tight on. 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