If hiking is a fitness goal for the New Year, you may want to consider using trekking poles. Trekking poles look like ski poles and are standard equipment among hikers. They’re a great way to provide stability and support on all types of terrain when they are fitted and used properly.
When selecting trekking poles, hikers have a variety of options. Two poles can be used in tandem for stability, or one pole can be used for flatter terrains. Whether using one or two poles, however, a hiker should find one that allows a 90-degree bend at the elbow when the pole hits the ground. The pole’s weight, adjustability, locking features and shock absorption also should be considered.
Trekking poles can help reduce the impact of hiking on knees and leg muscles because arm and shoulder muscles help provide support and relief. Poles also offer stability and can help improve balance when walking through rough terrain or when crossing streams.
Studies have shown that trekking poles can reduce the impact strain of hiking on the knees and legs by 20-25 percent. In 1981, Dr. G. Neureuther proved that the use of “ski poles” while walking reduced pressure and strain on the opposite leg by 20 percent. A study in the Journal of Sports Medicine in 1999 showed that trekking poles can reduce the force on knees by up to 25 percent.
In a 2007 study from Medicine & Science in Sports & Science, it was found that a significant reduction of force was observed in the ankle and knee joints with pole use during downhill walking. In another study from the same journal in 2011, perceived exertion while hiking was lower in the people hiking with poles compared to those hiking without. There is also reduced muscle soreness in the legs of those hiking with trekking poles in the days following a hike.
To reap the benefits, Newell says, you have to be sure to use the poles correctly. To get the most out of trekking poles, consider:
- Alternating poles and legs. Plant the opposing trekking pole with the opposite foot for a natural rhythm.
- Double planting. On steep climbs or descents, plant both poles at the same time before taking a step.
- Walk naturally. Maintain a natural arm swing.
- Negotiating obstacles. When wading through water, plant the pole and make sure it’s secure before moving forward. To cross large rocks, plant both poles on the ground as you step up. QCBN
By Maribeth Newell, PT
Maribeth Newell is a physical therapist at Mountain Valley Regional Rehabilitation Hospital.
Mountain Valley Regional Rehabilitation Hospital provides specialized physical rehabilitation services to patients recovering from or living with disabilities caused by injuries, illnesses, or chronic medical conditions. The hospital is consistently ranked in the Top 10 percent of inpatient rehabilitation facilities nationally by the Uniform Data System for Medical Rehabilitation (UDSMR) and is certified by The Joint Commission in stroke and brain injury rehabilitation.
For more information, visit MVRRH.ernesthealth.com.
3700 N. Windsong Drive • Prescott Valley, AZ 86314 • 928-759-8800 • www.mvrrh.ernesthealth.com