Trekking poles distribute some of the weight from the legs and back to the arms to reduce pressure on the joints and to give the hiker better balance. A study by Western Illinois University showed that the use of trekking poles helped "reduce the loading on the joints of the lower extremity," which reduced the risk of "musculoskeletal pain and injury." If you have been resistant to the idea of using trekking poles in the past, the results of this study may encourage you to give them a try.
Using the Poles
Step 1
Adjust the height of your trekking poles to your body. To adjust the height, place the poles upright beside you with the tips of the poles in the ground and place your hands on the grips. If the poles are the right height, your arms should be at a 90 degree angle. For steep uphill hikes, adjust your trekking poles two inches to three inches longer. For hikes on severe downhill slopes, adjust your trekking poles two inches to three inches shorter.
Step 2
Fit the grip straps to your wrists. To fit the straps, place your hands in the straps. The correct way to put the straps on is to place your hands underneath the straps and insert your hands through the straps from the bottom up. Adjust the straps so that they fit snugly around your wrists.
Step 3
Use your trekking poles to minimize impact to the joints and to maximize balance. To use your trekking poles, insert your wrists into the grip straps, adjust the straps so they fit snugly and loosely grasp the grips with your hands. Place the tip of one trekking pole in front of you while simultaneously stepping forward with the opposing foot. Example: Place the right trekking pole in front of you while stepping forward with the left foot and place the left trekking pole in front of you while stepping forward with the right foot.
Step 4
Alternate the way you use your trekking poles when you need extra help with balance. To maximize balance, place one trekking pole in front of you while simultaneously stepping forward with the same foot. Example: Place the right trekking pole in front of you while stepping forward with the right foot and the left trekking pole in front of you while stepping forward with the left foot.
Step 5
Gain power on difficult climbs by placing both trekking poles in front of you at the same time with each step.
Things You'll Need
- Trekking poles
- Hiking shoes
References
- Medicine and Science in Sports and Exercise 39(1):177-83; Effects of Hiking Downhill Using Trekking Poles While Carrying External Loads; Western Illinois University; Bohne M, Abendroth-Smith J.; Jan. 2007
Member Comments