Walking poles are a simple tool that offers significant benefits for movement and stability during walking, hiking, or trekking. They are becoming increasingly popular as people recognize their potential to enhance the overall experience of being active outdoors. Acting as extensions of the arms, they provide extra points of contact with the ground to improve balance and reduce physical strain. This addition can transform a casual walk or a challenging hike into a more efficient and comfortable activity.
The Health and Mobility Advantages
Using walking poles helps reduce stress placed on the lower body joints, supporting long-term joint health. On steep downhill sections, poles can absorb an estimated 12% to 16% of the force that would otherwise impact the knees, hips, and ankles. This load reduction helps prevent the wear and tear that leads to joint discomfort or injury, especially when carrying a heavy pack.
The poles provide two additional points of contact with the ground, substantially improving stability and balance on uneven or slippery terrain. This added support is beneficial for individuals concerned about falling, as the poles act as immediate stabilizers. Engaging the upper body also encourages a more upright posture, which helps with spinal alignment and allows for deeper, more efficient breathing.
Beyond stability, incorporating the upper body engages more muscle groups, turning a lower-body exercise into a full-body workout. This engagement increases cardiovascular output and the number of calories burned compared to walking without poles. The rhythmic planting of the poles also assists with propulsion, especially on ascents, allowing the arms and torso to help push the body forward and uphill. This “four-wheel drive” effect improves power and endurance, making long-distance or hilly walks feel less taxing.
Choosing the Right Pole for Your Activity
Selecting the correct pole depends heavily on the intended activity, as there are two primary types designed for different purposes. Trekking or hiking poles are built for stability and load bearing on rugged terrain, featuring durable handles and simple wrist loops. These poles often include shock absorbers to cushion the impact on hard or uneven ground, providing maximum support for hikers navigating steep ascents and descents.
Nordic walking poles are specialized for fitness and propulsion on smoother surfaces like paved paths or groomed trails. Their distinct feature is a glove-style strap that secures the pole to the hand, allowing the walker to fully release the grip during the swing phase. This strap system maximizes the upper-body engagement required for the specific forward-pushing technique of Nordic walking.
Material choice affects performance, with poles typically made from aluminum or carbon fiber. Aluminum poles are more durable and less expensive but are heavier, while carbon fiber poles are significantly lighter, reducing arm fatigue but often costing more. Most poles are collapsible for transport and storage, though some Nordic poles are fixed-length to provide better strength and swing dynamics.
Proper Technique for Maximizing Benefits
To gain the most advantage from the poles, correct sizing is determined by the “90-degree elbow rule.” When standing on level ground with the pole tips near your feet, the pole length should be adjusted so your elbow forms a right angle. This setting is the baseline for walking on flat or rolling terrain, ensuring the arms are positioned for an optimal swing.
The wrist strap is a functional tool used to transfer energy to the pole without requiring a tight grip on the handle. By sliding the hand up through the strap from the bottom, the walker presses down on the top of the strap, allowing the hand to relax and reducing forearm fatigue. This usage is important for the propelling action used in Nordic walking.
The correct gait involves planting the pole in a synchronized, opposing rhythm with the feet, similar to natural walking (right pole with left foot, and vice versa). On the trail, pole length should be adjusted for terrain changes. Shorten poles by 5 to 10 centimeters for uphill climbs to provide better leverage, and lengthen them for downhill sections to maintain balance and reduce knee strain.