It’s nearly May, which is National Walking Month – an initiative started in 2007 by the American Heart Association to encourage more people to … walk!
And so this month I’ll be examining some of the latest studies into various aspects of walking. If you’ve read 52 Ways to Walk you’ll know that I went into great detail on all sorts of things (from barefoot to backwards) but that I didn’t give much space to walking with poles.
Why so little mention of poles? Well, there wasn’t enough quality data to make a decent and interesting chapter. Most studies looked at the use of poles on a treadmill (yes, really!). But a new study published four months ago changed this, so today I’m revealing why we should all invest in a pair of walking (sometimes called trekking) poles – particularly those of us that enjoy hiking. Or those of us with lower back pain, obesity, Parkinson’s or general frailty. Or those of us that want a more youthful gait. Or those of us that want to work all our muscles without going to a gym or messing around with weights. Or those of us that want our exertions to feel less … exerting!
Before you ask, yes, Nordic poles will achieve the same results. Actually, poles were invented in Finland, originally as Nordic track poles. But trekking/walking poles (or two sticks) essentially provide the same benefits. So I’m using the word ‘poles’ to mean any stick that helps propel you along as you walk.
I’ve used walking poles sporadically for the last four years. Before that I never bothered, but I found that for going up and downhill, poles were invaluable. If you’re hiking with a backpack, poles are also very useful: they reduce the strain on lower body muscles while helping balance and stability.
On steep descents, poles take the weight from our knees. On hill climbs they enable the upper body to bear some of the weight, making the climb less arduous. This means less muscle soreness afterwards, according to this study. Indeed, this study found that poles reduced the force on our lower joints (knees, hips, ankles etc) by 12-16%.
On uneven ground poles provide additional balance, making us feel more confident about our walking while reducing the chance of falls.
I like fold-up or telescopic poles that can be put away when they’re not needed. Because walking with poles means the whole body is put to work, thereby using up more energy. This is their primary downside. The good news, however, is that they enable our upper body to be worked – meaning a walk can become a full body workout without us feeling unduly exhausted. And no gym, dumbbells or weights involved. Studies also suggest that when we walk with poles our muscles work harder but we feel it less.
Moreover, using poles means we often adopt a longer stride with less pressure on our knees (what the study authors call ‘a less flexed knee at heel strike’). We also typically speed up. So if you’re looking to walk faster, for longer, with less chance of injury, poles are for you. A longer, faster stride means less impact as we walk to our destination – so less pressure on lower joints. And, as we posted on Instagram this week, a brisker pace can add 16-20 years to our lifespan according to a new report from Leicester University which found that a lifetime of brisk walking substantially increased the length of telomeres – the caps that protect our DNA and indicate how well we’re ageing.
Interestingly, our gait can change with poles. We often lean forward fractionally – which also cuts pressure on our knees.
One pole or two? My husband likes one pole. I like two. This study didn’t investigate the difference other than to find that one-pole improved balance and cut the chances of falling or stumbling, as much as two poles.
For those with Parkinson’s, walking with poles improved coordination, balance, mobility, walking speed, postural stability, as well as muscle strength.
This study also found that older people who regularly used poles walked with the gait of ‘young adults’. Which is to say – and I’ll quote direct from the report – ‘walking with poles may counteract gait deterioration that comes with ageing.’ This is because poles appear to slow the degradation and damage of joint cartilage. Yes, please to youthful gait!
Finally, poles can reduce lower back pain by taking some of the loading that would otherwise have been applied to our spine. In this study the lower back pain sufferers had less pain than a control group after eight weeks of walking with poles.
Still not convinced? Well, this study also found that pole-walkers improved their co-ordination, balance, functional mobility and general quality of life – improvements that stuck around for five months after they stopped using poles.
Regular Nordic walkers will respond to this with an ‘I told you so’. They’re a loyal bunch – perhaps because they’ve experienced the benefits first-hand. Three years ago the founder of Nordic Walking in the UK gave me a private lesson on Hampstead Heath and told me that walking with poles works 90% of our muscles. I loved my session. And I love grabbing my walking poles and heading into the hills – where I discovered that poles have numerous other benefits. From waving at menacing packs of bullocks, to hanging a head torch from on a night hike. Of which more later.
Although they achieve the same results, Nordic poles are designed slightly differently from trekking poles – so get the right ones for your needs.
BTW I use Black Diamond Women’s Trekking Poles – lightweight, foldable, a little pricey but they should see me out (or off the mountain at any rate).
What’s your experience of poles? Leave a comment and let us know…
I’m leading a number of guided walks in the next few months, with the next one in Oxford on 14 May at 3.00pm. If you fancy joining me, details here.
Annabel
I use Pacerpoles designed by Heather Rhodes (physiotherapist) Made in the UK. They have shaped handles and are priceless to me. I was struggling to walk the distances I wanted to due to back and hip problems. I believe these poles have given me all the health benefits you describe. Apologies if I sound like an advert! The after service from Pacerpoles is also fantastic. Do have a look at their website. I have bought 52 ways to walk for my daughter and hope to borrow it soon!
Thank you for your great research, books and updates. Warm wishes, Diana
They sound great – delighted to hear what a success they’ve been. I think poles are under-recognised as a means of enhancing our walking. Thank you for buying 52 Ways – I hope your daughter likes it and lets you borrow it! Annabel
In 1995 I was climbing some of the high peaks in the alps with the late Martn Moran, mountain guide. He swore by poles as he knew so many colleagues who had knee problems. I didn’t really get it. Now, at 58, otherwise very fit after 40 years of riding, hillwalking,wilderness backpacking I have knee cartilage loss/damage which is severely cramping my style. I currently really need walking poles for even quite basic walks. This happened rather suddenly. Rather wishing I’d used them more often earlier. I too use black diamond. I find the adjustment mechanism far more reliable long term than Leki. I have z poles that fold into 3 so they fit inside a pack without sticking out. Thanks for tips on how to use them, also for sharing that research. Also really enjoyed your webinar description of how you set your body at the start of a walk. I consciously try to do the same now
Thanks Andy – yes, mine also fold in 3 which is boon for getting them in hand luggage. My husband was always having his taken at the airport because they stuck out, but the BD fold up really small. At the risk of sounding a real pole bore, I also love a cork handle! Glad you enjoyed the webinar and thank you for your supportive words. Keep walking – with poles! Annabel
Hi – is it possible to access the webinar about how to set your body at the start of a walk when using poles
Thanks
Brenda
Hi Brenda
I don’t talk specifically about walking poles. But if you get my book from your local library (52 Ways to Walk) there’s an entire chapter on gait, and how to walk – it’s the same technique. Just add in walking poles instead of arm swinging!
Good luck
Annabel
I have MS. Using poles is the only way I can walk any distance-up to a mile on a good day!
Glad to hear the poles are enabling you to keep walking – bravo! Thanks for the comment…
Hi Annabel,
Good to see walking getting a spotlight.
Pleased to see you giving Nordic a big mention whilst also being careful enough to recommend trekking poles. Absolutely right, because Nordic gait and technique needs to be properly learned from a professional instructor ( for instance, going up and down inclines is especially different from trekking) and always uses two poles. (There may be some exceptions for single pole but in 9 years, some of which as a walk leader, I haven’t come across any.)
Heads up and enjoy the sunshine,
Celeste
Yes, Nordic walking is always with two poles as I understand, and with a slightly different technique, as you say. The result appears to be the same though – poles are good news! Thanks for the comment and keep walking…
I find it painful to use poles, and even the walking stick that I do use, because of arthritic hands. Any suggestions?
There are two main categories of Nordic Walking poles: those with ledges and those with straps. Some of my walkers have arthritic hands and they have a definite preference for one sort over the other. From what you have said perhaps you could try the straps?
Excellent suggestion from Philippa that you try poles with straps… let us know how you get on!
Hi
I am a nordic walking instructor in Norfolk for the last 10yrs and yes the benefits are amazing, the poles give so many the opportunity to venture outside and enjoy the environment. Good for the body and soul
Agree! Perhaps doctors should give them out and the NHS offer NW classes… ?
A really interesting article.Im encouraged to buy some poles and will check out your Black diamond recommendation .I have no hip or knee issues at present but I would like to minimise the risk .Where would you suggest I look to find a pole instructor so that I adopt the correct technique?
Many thanks
Thanks for your kind words, Val. You need to decide whether you want to hike with poles or do Nordic Walking as they are slightly different and the poles are different. For Nordic Walking you need some instruction. For trekking you just find a style that suits you, although there may be some videos on You Tube. If you go to a good outdoors shop like Cotswold they will find you the right poles and help get you started. Good luck!
Thank you for the quick response . It’s definitely Nordic walking I would want them for so I will contact my local Cotswold outdoor store as recommended.
For Nordic Walking you need to find your nearest local NW instructor who will advise on NW poles. Outdoor shops usually only sell trekking poles. Good luck!
Hi
Good article I’ve been walking with poles for 2 years I started during lockdown. I broke four ribs last May when you are over 85 fitness is two steps forward and ten steps back. It has taken me a year to get fit enough to rejoin my Golf club as a full member.
I swim and pool walk every week.
I was very in continent now that has improved massively.
I’m wondering if the improvements is due to trekking poles or swimming. What do you think?
Perhaps the combination? Both swimming and walking with poles are excellent exercise – bravo! Glad you are walking well again.
Walking a Camino in hot weather I found that poles help reduce ‘fat fingers’ aka swelling!
Glad to hear that – another of the many miracles of poles!
I am a Nordic Walking instructor and lead sessions for all ages and abilities. I find it hugely rewarding to see my walkers benefit from exercising with poles and develop a ‘youthful gait’, which then enables them to walk further and faster. Your article mentions many of the benefits and there are more too! However there is a technique to learn and walking with Nordic Poles is different to trekking. Your article coincides with the hot topic in todays news which is promoting exercise over pain killers especially for people with osteoarthritis. With the correct technique Nordic Walking takes pressure off the joints. I cannot recommend it more highly.
Thanks Philippa, yes I think Nordic Walking has lots to offer. And one of the things I didn’t mention is the supportive social aspect of much NW, as I understand it. I was more focused on the physiological benefits that come with using poles. Thanks for you comment – very helpful!
Very interesting article, thank you. Please can you kindly let me know which model of Black Diamond Women’s trekking pole you use, or maybe send me a link please? The ones I have found appear to be telescopic rather than foldable.
Thank you very much.
Most good walking/trekking poles are telescopic. You want foldable (sometimes called Z poles) and telescopic. I’m in Oz and can’t check the exact model of mine (which may no longer be made as I bought them four years ago), but you need to try a few out in a shop with a good range. I also recommend a cork handle. Good luck! Annabel
Love your piece about using poles. Keep them coming. A
Thank you – glad you enjoyed it!
Love my walking poles which I have used since knee surgery six years ago. They help my pace, my balance and definitely take pressure off my knee joints, essential for steep downhills. I got into walking with my local outdoor club following my husband’s untimely death nine years ago, it has been such a help and the poles mean I can continue. Currently walking with a group of friends in North Yorkshire, where I live, next week another walking holiday in Cornwall. I gather you will be speaking at our Walking and Book Festival in September, looking forward to hearing you.
You sound as if you’re making full use of your poles – bravo! Yes, I’m doing a walk – please do join me! I’m really looking forward to walking in Yorkshire again – it’s been a while… Annabel
I have used Pacer poles for at least 15 years. They were a present from my wife. Very good, I would not hit the hills without them.
Great to hear that – keep pole-ing!