Working outdoors, in a variety of terrains and situations with kids I find that my hands are usually taken up with field gear, children's hands, or pointing out objects along the trail. However, when I'm hiking alone or on a longer trek I find it useful to take along a walking stick or hiking poles, especially because I have bad knees. I was curious if there really was a benefit to my knees and health, or if it was just anecdotal. After some digging I found out some surprising results that I thought I would pass along to you for consideration.
A walking pole is sometimes called a trekking pole, walking stick, or hiking stick. It is a tool that is used to help provide stability, strength, and balance when walking.
Walking poles may be made out of wood, aluminum, or carbon fiber and there are a wide variety of accessories that can come with them. Some are made specifically for skiing, some are spring loaded for enhanced power, and some even have screw mounts to act as a camera tripod. Walking poles may be used singularly or in pairs. Some walking poles are made in two or more pieces (with a shock cord) so that their size may be adjusted (telescoped) or they may be folded and stored conveniently in a backpack.
Researchers from a variety of walks of life have begun researching walking poles and whether or not their use is beneficial. Doctors from the Mayo Clinic suggest that walking poles are useful because:
In the Research Quarterly for Exercise and Sport researchers found that Nordic walking, or using walking poles, resulted in, ".. a significant increase in oxygen use and caloric expenditure compared to regular walking, without significantly increasing perceived exertion" (Church, Earnest, Morass, 2002). This means you can burn more calories without even noticing. It's estimated that you burn approximately 200 more calories every half hour using walking poles. Using walking poles increase the amount of cardio exercise you get in every time you walk!
Walking poles have also come to the attention of doctors treating patients with breast cancer. Shoulder functionality is a big concern for cancer survivors recovering from treatment. Research from the Integrative Cancer Therapy Journal concluded that, "..using a walking pole exercise routine for 8 weeks significantly improved muscular endurance of the upper body, which would clearly be beneficial in helping breast cancer survivors perform activities of daily living and regain an independent lifestyle" (Sprod, Drum, et. al. December 2005).
Orthopedic researchers have also found that using walking poles is beneficial for reducing stress and weight load on knees that have osteoarthritis or have had knee replacement. In the Journal of Orthopedic Research researchers state, "...walking pole gait may allow patients with knee osteoarthritis or a knee replacement to reduce medial, lateral, and total contact force in situations where the use of walking poles is possible" (Fregly, Lima, Cowell, Jr. 2009, v. 27).
Are you sold yet? If so let's talk about how to choose walking poles to meet your needs.
There are many good sources for choosing the right walking poles but the best I've found is from REI. Visit their page on "Trekking Poles and Hiking Staffs" for comprehensive information. However, I do like to support small businesses, and the web page from Montem Outdoor Gear is good too. Here are a few tips and ideas about choosing one that is right for you:
If you're like me and you like videos here's a good one on YouTube about "Selecting Trekking Poles" from Spadout.com.
The most simple rule you can follow when sizing a pole is to make sure that when you bend your arm, at the elbow, that your hands rest comfortably on the grip(s) of your pole with your elbow at a 90 degree angle. You should also remember to shorter your pole by 2-3" when you're hiking up steep inclines, so that you re-distribute weight from your knees to your arms, upper body, and back. The same is true if you're hiking sideways on a hill. Shorten the pole on the uphill side but leave the downhill side normal length.
There are many different ways to use your walking pole, from propulsion to balance. The "Gear Guide: How to Use Trekking and Walking Poles" is good place to start so check out their page, which has useful diagrams and instructions. Additionally, the video by Jayah Faye Paley has some great information on how to use the poles and how the poles affect different muscles of the body.
Walking poles are an amazing way to get in more of a cardio workout when you hike, burn more calories, reduce the amount of stress on your knees, and include your whole body in a walk. Consider making an investment in a set of poles for yourself or someone you know that may have knee or joint problems.
I really encourage everyone to try walking poles and remember, buy locally from small companies if you can. I mentioned Montem Outdoor Gear earlier, they're in New York (unfortunately we don't have the advantage of any local stores near us). They also have helpful hiking blog. If they're not near you then try to find local outdoor stores that know their content and can speak directly to your needs.
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