The use of walking sticks also promises to alleviate pain and discomfort for users and plays an important part in the healing process. A good walking stick usually starts as a fairly straight piece of wood that is approximately one to two inches in diameter. Pole walking targets arms, abdominals, waist, chest, bottom, hips and thighs.A side benefit? The pointed pole end could be used to make footholds on steep banks in the absence of a small pick. 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. The stick should go on the strong side and move with the … Hold your cane in the hand that’s opposite the side that needs support. Push, step, push, step. Get out and explore all of the wonderful places there are to enjoy. Use the poles like when you are walking by swinging your arms naturally. Take your hands out of the straps and grip them as you lower yourself. There are some common mistakes people make when walking with a cane; be sure to avoid these. If you have been losing or misplacing your hiking stick lately, try using two. The handgrips are usually angled to assist with their use. wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. You may want to look at daypacks that are well-designed for school or commuting. You should have a good arm strength to grasp them well when you walk, and you will keep an upright position while you do so. Two canes are not as stable as a walker. If your poles have a strap, bring your hand up through the strap and then grip the pole. This article has been viewed 16,446 times. It is an … Paddy, thanks for your sticks! You will get the best benefits if you use your trekking poles correctly. By signing up you are agreeing to receive emails according to our privacy policy. Medicine & Science in Sports & Exercise. Stand with your elbows bent at 90 degrees and adjust the length so the grip fits into your hands at that level. Sometimes, doctors will recommend other assistive devices, such as walkers or crutches. To create this article, volunteer authors worked to edit and improve it over time. Now you can bring the poles up enough so the tips touch the ground with each step. Push off the left pole when moving your right leg, and vice-versa. When you go downhill, you may want to loosen the straps or take your hands out of them, as they can get too tight with the increased angle. It simply touches the ground before you flick it forward again with the next step. People who have Parkinson's disease or multiple sclerosis can also have better stability when walking with poles.. In tough situations use whatever tool, method or technique that will be best. When going uphill, you may want to shorten your poles by 5 centimeters to 10 centimeters. When you are making a turn, be sure to keep your poles at your sides rather than crossing them in front of you. Plant both poles next to your feet, step up, bring the poles up to meet your feet. Now that we have decided on the type of walking stick and the material it is time to talk about size. 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. Adjust the length of the poles so you maintain an angled elbow as your poles contact the ground. Plant, step, plant, step. This results in the strap being over the back of your hand (and not twisted), with your thumb over the strap. You may want to shorten your poles for going uphill. Fixed-length poles can be suitable if you mostly walk on level ground. Walker. Your arms can move forward and backward naturally as you walk. Most adjustable poles have a range for people who are from 5 feet to 6 feet tall. If you have an injured hip, knee, or leg, your doctor may recommend that you use a walking stick (cane). 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. We use cookies to make wikiHow great. Now, rather than planting the poles parallel with your body, you will plant them slightly ahead to give a bit of a braking action. Position the cane slightly to the side and about 2 inches forward. Use the swing and drop technique, flicking both poles forward with an easy motion, then walking one to four steps forward. Swing the poles forward again at the point you think you can use their stability. Do not use the poles if scrambling, using a rope, or using an extra long pole, that you got off the side of the trail, is better. Trekking poles and hiking staffs are designed for people fit enough to travel in rugged backcountry terrain. This is a small upward motion of the forearm or a slight flick of the wrist. 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. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Some poles have straps labeled left and right for your convenience. This causes you to lean heavily on the stick on the painful side. It keeps the load out of the way of your arm movement. Find a good stick. It depends on your mobility, the walking surface, and your overall strength. Setting the correct height will reduce pressure on your shoulders, arms and wrists. Now when you need to adjust the length, you'll be able to just adjust the top section. That makes it suitable to use for long walks and hikes, such as on the Camino de Santiago, or to use if you need better balance and stability wherever you walk. Walk With Two Hiking Sticks. Stand in an upright position … 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. The opposite arm/leg motion is important. If you are taller, look for poles for the higher height range. If you have a loose grip, it will cause the pole to pivot forward correctly. Walking sticks made from carbon fiber are the best. This activity is sometimes called Nordic walking. wikiHow is where trusted research and expert knowledge come together. It’s faster to get used to the cane rather than to any other walking aid. When using a plant/push technique, make sure you are applying pressure back and down. If you bring the same arm and leg forward, you will end up with a swaying gait. By planting the pole a bit with each step when it is behind your body, you can give yourself a little extra propulsion. Poles may help relieve stress on your joints, especially when going uphill or downhill. Your physical therapist can help you set up and use your cane properly. Pick your way down with small steps, keeping your knees soft. The cane will give you more stability. Does Nordic walking improves the postural control and gait parameters of women between the age 65 and 74: a randomized trial. This is similar to the Nordic walking technique. Walk simply dragging the poles behind you with a natural gait, and you should see that you fall into the opposite arm/leg pattern. You can close the other fingers loosely. Lots of sticks are available online, but none are of the quality of Derryhick Sticks. For stability going down stairs, place both poles on the next lower step and then step down. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/5\/5b\/Walk-With-Two-Hiking-Sticks-Step-1.jpg\/v4-460px-Walk-With-Two-Hiking-Sticks-Step-1.jpg","bigUrl":"\/images\/thumb\/5\/5b\/Walk-With-Two-Hiking-Sticks-Step-1.jpg\/aid1603947-v4-728px-Walk-With-Two-Hiking-Sticks-Step-1.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"