If you are looking for a way to add variety or more intensity to your walking routine, you may want to consider using walking poles. Walking poles are also great if you have difficulty with your balance or want to walk on hills or uneven surfaces. Using walking poles can help you to get more out of your walking program. However, there is a right and wrong way to use them.
Step 1
Understand how using poles can help. When you use walking poles correctly, you not only have better balance but also add in some upper-body training to your walking. Using poles will make you engage your core muscles as well as the muscles in your arms, back and chest. As you push off, you increase the cardiovascular intensity of your workout which will help you to burn more calories then walking without poles. Using walking poles makes you walk with more intensity while also reducing strain on the hips, knees and back.
Step 2
Use two poles and learn to push back. For balance, it is best to use two poles instead of one. You want to develop a technique where you can push down and back with the poles to help propel yourself forward. All poles are designed a little differently, so make sure you consult the instructions or video that come with your walking poles for information on the model you will be using. Keep in mind that it will take some practice before you master correct walking form and become comfortable with your poles. Start off on short walks at first and make sure you are not stressing your wrists as you adjust to using walking poles. The key is learning to push back.
Step 3
Use a natural arm movement and swing. When using walking poles, your arms should move with a normal swing, just as if you were walking without poles. To avoid shoulder injuries, do not over exaggerate the swing either forward or backward. The poles should point diagonally down and back the entire time. Keep your shoulders down and relaxed and avoid tension in the neck. The poles should remain close to the body and should never be in front of the body.
Step 4
Use opposite-arm-to-leg form. As you step the right foot forward, swing the left arm forward so the top of the pole is at waist height. Adjust the height of the pole if necessary. This movement is often compared to reaching your arm out to shake someone's hand. The pole and opposite heel should strike the ground at the same time. The tip of the left pole should fall between your two legs or be in the middle of your stride. The right arm should be relaxed, with the pole pointing down and back. As you roll through the right foot and step forward, push the left pole down and back as far as you can, letting the left elbow straighten if possible. Then relax the left arm and repeat with the left foot and right pole.
Step 5
Keep your hand grip relaxed. Your hands should firmly grip the poles, but you should not make a tight fist. Having too tight of a grip on the walking pole will strain your arms and can elevate your blood pressure. If you are using poles with straps, they should fit comfortable and not rub anywhere. To set the height, place the pole on the ground. Your elbows should be at a 90 degree angle and your forearms parallel to the ground when holding the poles.
Tips and Warnings
- Be patient while you learn to walk with your poles. It takes practice to get the right coordination.
- You should never feel and pain or stress in the neck, shoulders or wrists when walking with poles. If this occurs, work with a trainer who can examine your technique and help you to learn to walk with the poles correctly.
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