Hike Smarter With Walking Poles

Whether you're walking for exercise, mobility, or adventure, walking poles also called trekking poles or hiking sticks can make a significant difference. They’re not just for rugged trails or older hikers. When used correctly, walking poles help reduce strain on your joints, improve balance, and turn an ordinary walk into a low-impact, full-body workout.

Here's a beginner-friendly guide to using walking poles for better health, stability, and strength no mountain required.

Why Use Walking Poles?

Adding walking poles to your routine does more than provide extra support:

• Reduced joint impact: Poles help distribute weight, relieving pressure from knees and hips.

• Improved balance: Whether you're navigating uneven paths or city sidewalks, poles help prevent stumbles.

• Total-body workout: Using poles engages your arms, shoulders, chest, and back without the strain of weightlifting.

• Better posture: The right technique opens up the chest and aligns your spine, reducing slouching over time.

In fact, one study published in PLOS One found that using trekking poles significantly decreased perceived exertion while walking uphill meaning you can walk longer without feeling more tired.

How to Use Walking Poles

The technique depends slightly on whether you’re using one or two poles.

1. With one pole (walking stick):

   • Hold it vertically, slightly ahead of your body not angled.

   • Walk naturally, allowing the pole to help you maintain rhythm and balance.

   • Keep your arms relaxed and swing them lightly.

2. With two poles (trekking poles):

   • Adjust the pole length so your elbows are bent at about 90 degrees when the tips are on the ground.

   • Use a light grip, mainly with your thumb and forefinger don’t squeeze.

   • Keep your elbows close to your sides for better control.

   • For general walking, plant poles opposite your moving foot (right pole with left foot).

   • On downhill sections, place both poles ahead of you for added stability.

Want more of a workout? Slightly increase the force you use to push off with each step. This can elevate your heart rate and calorie burn without extra strain.

Try These Popular Techniques

• Exerstriding:
  Designed to boost upper-body strength, this method involves walking with a natural stride while keeping elbows bent at 90 degrees. Push down through the poles as you step to engage your core and arms. Great for endurance and muscle tone.

• Nordic Walking:
  Mimicking cross-country skiing, Nordic walking requires angling the poles behind you. When your right foot moves forward, your left arm swings forward with the pole and vice versa. This full-body motion improves shoulder mobility and posture. A 12-week study found that Nordic walking significantly reduced back and neck muscle tension and improved flexibility in the upper body.

What’s the Difference Between Walking and Trekking Poles?

Knowing the difference helps you choose the right fit for your needs:

1. Walking Poles:

   • Often come with smooth handles and palm pads for pushing.

   • Have rubber tips for paved or flat surfaces, with optional metal tips for rougher paths.

   • Some resemble ski poles, especially Nordic walking styles.

2. Trekking Poles:

   • Usually adjustable in length and often collapsible for travel.

   • Feature ergonomic grips and wrist straps for secure handling.

   • Equipped with metal tips and optional rubber caps or “baskets” to prevent sinking on soft terrain.

   • Some include shock absorbers to reduce joint strain.

Choosing the Right Poles for You

Here’s what to consider before buying:

• Proper length: With the tip on the ground, your elbow should form a 90-degree angle.

• Grip comfort: Cork handles absorb sweat; curved grips offer extra stability.

• Adjustability: Look for easy-to-use locking mechanisms clip or button types are more secure than twist locks.

• Weight: Lightweight carbon fiber poles are ideal for long walks but should still feel sturdy.

• Straps: Ensure they’re comfortable and easy to slip your hand through especially if you have reduced grip strength.

Best Poles for Older Adults

Walking poles can be especially beneficial for older adults by offering stability, reducing fall risk, and encouraging movement despite joint pain or balance concerns.

Look for features like:

• Adjustable height with secure locking mechanisms

• Anti-vibration designs to reduce hand fatigue

• Cushioned, ergonomic grips with resting platforms

• Flat, wide rubber tips for stable ground contact

• A weight capacity that supports your body type

If mobility is a concern, consult a physical therapist who can recommend specific models based on individual needs.

When Walking Poles May Not Be Right

While helpful for many, walking poles aren't for everyone. You may want to avoid them if:

• You have shoulder pain that could be aggravated by arm movement

• You prefer to keep your hands free while walking

• You walk in tight or brush-heavy environments where poles may snag

• You have low stamina and the added motion causes early fatigue

Still unsure? Try renting or borrowing poles to test how they feel in your routine.

Walking poles aren’t just a hiking accessory they can be a powerful, low-impact way to enhance your daily walks, improve your posture, and support long-term joint health.

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