Hiking Poles or Nordic Walking, do you know the difference?
Balance is an issue for anyone with osteopenia or osteoporosis. And even if you don’t have either have bone loss, the fear of falling can hold you back.
Let's talk about hiking poles.
Last weekend, I hiked with a new group of women, ranging in age from mid-20s to mid-70s (I am guessing)....
There were 11 of us. I wasn't too nervous about the ability of the group because, in general, anyone who is willing to get up early and meet at 6 a.m. in the dark on a Saturday probably has a certain level of fitness and ability to hike.
That was absolutely true for this group. We had a great out-and-back hike. 🥾
At the mid-point, when we turned around to head back down the trail, half of the women pulled out their collapsible hiking poles.
Smart women.
The terrain here in southern New Mexico can be quite challenging to descend. The small rocks and dry dirt can invite sliding and slipping.
✅Hiking poles can help stabilize the terrain and prevent falls.
They also allow you to go a bit faster.
On a steep downhill, they take pressure off of your knees, especially important for anyone with knee arthritis.
Many of my clients over the years have been resistant to using poles. The age stigma is real.
I am here to say they can really make a HUGE difference in what you are willing and able to hike.
👉Here are some of the benefits of using hiking poles on uneven terrain:
Improved Balance and Stability: Hiking or trekking poles provide added stability on challenging trails, reducing the risk of falls and injuries. Reduced Impact on Joints: The poles help distribute your body weight, minimizing the impact on your knees, hips, and ankles. Your next-day soreness can be reduced, and you can go further.
Engagement of Upper Body Muscles: Hiking with poles engages your upper body muscles, leading to a more comprehensive and effective workout.
Enhanced Endurance: The support from poles allows you to maintain your pace for longer periods, boosting your endurance and extending your hiking range.
Adjust your poles for the best hike:
Proper Length: Adjust the poles so that your elbows are at a 90-degree angle when your hands are on the grips and the tips are planted on the ground.Terrain-Specific: Shorten the poles for uphill climbs to provide additional support. Lengthen them slightly for downhill sections to reduce impact. Grip and Strap: Hold the grips comfortably with a relaxed grip. The straps should support your wrists but allow easy movement of your hands. Planting Technique: As you walk, plant the poles slightly ahead of you, and push off with your palms to engage your muscles.
Nordic Walking
There is a difference between using poles for hiking versus an exercise called Nordic Walking.
Nordic walking arm motion is similar to Nordic skiing. This exercise does not require you to go out and find a trail, and it is a way to add upper-body exercise to your walking program.
You do use poles with Nordic walking. Your arms stay relatively straight, and the pole stays behind you as you reach forward and plant the tip. You generate force by pushing backward on the pole while the back of the pole stays behind you. The poles are used to push off the ground.
Nordic walking has been studied recently to see if it helped with bone density at the hip in women over 60. The results were promising. The study only lasted 8 weeks, but even in that short time, bone changes were found.
If you are having a hard time imagining what Nordic Walking is, you can see a great demonstration of what it is here.
I hope you found this helpful.💯
While you can order poles from Amazon, I do recommend heading to your local sports store to try them if at all possible. You want to make sure the grip is comfortable and that the weight feels good. You should also be able to collapse them (for travel, because I know you have an exciting hiking adventure in your future) and adjust them easily. REI is one place that carries poles or your local sports store (shop local)!
I had two sets of hiking poles for a big hike up Mount Washington. I reviewed them in a video you can watch here on my YouTube channel.
Stay strong and retire active,
Andrea Trombley PT, DPT
References:
Saller, M., Nagengast, N., Frisch, M., & Fuss, F. K. (2023). A Review of Biomechanical and Physiological Effects of Using Poles in Sports. Bioengineering (Basel, Switzerland), 10(4), 497. https://doi.org/10.3390/bioengineering10040497
Wochna, K., Ogurkowska, M., Leszczyński, P., Stemplewski, R., Huta-Osiecka, A., Błaszczyk, A., Mączyński, J., & Nowak, A. (2022). Nordic walking with an integrated resistance shock absorber affects the femur strength and muscles torques in postmenopausal women. Scientific reports, 12(1), 20089. https://doi.org/10.1038/s41598-022-24131-7
Updated 10/18/24