Adjust the length of the poles so you maintain an angled elbow as your poles contact the ground. Your arms can move forward and backward naturally as you walk. Poles may help relieve stress on your joints, especially when going uphill or downhill. Cindy demonstrates how to walk with a standard cane and a quad cane. Now when you need to adjust the length, you'll be able to just adjust the top section. The tips on using the walking stick to go and up down the stairs was very informative and helped greatly. 2008;40(6):1117-1125. doi:10.1249/mss.0b013e318167228a, Howatson G, Hough P, Pattison J, et al. The Drive Medical Black Adjustable Folding Walking Stick is a versatile everyday cane with a comfortable crutch handle that allows you to adjust it in height between 79cm and 89cm (32" - 35"). You may want to look at daypacks that are well-designed for school or commuting. For stability, the tip of the pole will plant lightly. If your day job has you using your hands a lot, use the straps and rest your wrists on them. Walking Sticks Learn everything you want about Walking Sticks with the wikiHow Walking Sticks Category. wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. Use the swing and drop technique, flicking both poles forward with an easy motion, then walking one to four steps forward. Walker. Looking to start walking off the weight? Stand in an upright position … This activity is sometimes called Nordic walking. It is an … A walking stick can help you if you're unsure on your feet or have an injury, or condition, that makes it difficult to balance. Pick your way down with small steps, keeping your knees soft. Use the poles like when you are walking by swinging your arms naturally. Thank you, {{}}, for signing up. Get out and explore all of the wonderful places there are to enjoy. Hiking poles are of great appeal to trekkers, day walkers and backpackers, though many do not know how to use them to their best advantage. By planting the pole a bit with each step when it is behind your body, you can give yourself a little extra propulsion. The sticks from Derryhick Sticks are perfect for this purpose, as well. 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. Don't put your hands through the straps. It keeps the load out of the way of your arm movement. Hold your cane in the hand that’s opposite the side that needs support. Push off the left pole when moving your right leg, and vice-versa. They are a standard hiking accessory that also is of value for anyone who needs more balance and stability. Trekking poles and hiking staffs are designed for people fit enough to travel in rugged backcountry terrain. Walking poles work your arms, shoulders, chest and upper back muscles through a functional range of motion as you walk — which can help you turn your daily walk into a full-body workout. This is the part where you can practice the takeoff. Do I move the left pole & the right leg at the same time or right pole & right leg at the same time? The size, shape, sturdiness, and age of the wood all contribute to the quality of a potential walking stick. Medicine & Science in Sports & Exercise. That's all you'll really need. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. Hold on to one handrail if available. If you have an injured hip, knee, or leg, your doctor may recommend that you use a walking stick (cane). Erin Pereira, PT, DPT, is a board-certified clinical specialist in orthopedic physical therapy. Going up – keeping the stick on the same level, step up with your stronger leg. Push, step, push, step. 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. Mimic the poling techniques of cross country skiers. How To Walk With A Walking Stick. Your hold on the pole should be relaxed, with the pole able to rotate forward and back between your thumb and forefinger. Use Your Stick on the Opposite Side. These mistakes may include: I… If your poles have a strap, bring your hand up through the strap and then grip the pole. If you want to add a definite action and get a little upper body work, you can bear down on it a bit. Now you can bring the poles up enough so the tips touch the ground with each step. Does Nordic walking improves the postural control and gait parameters of women between the age 65 and 74: a randomized trial. All tip submissions are carefully reviewed before being published. Thanks to all authors for creating a page that has been read 16,446 times. This is a benefit if you have osteoarthritis or are overweight. Walk simply dragging the poles behind you with a natural gait, and you should see that you fall into the opposite arm/leg pattern. Sometimes you will be on a slanted trail for long enough that you may want to shorten one pole and lengthen the other. In fact, the greatest segment of the population who commit to this sport are over 55, with some avid Nordic pole walkers as old as 100.This sport gives you a tall feeling – naturally aligning your spine and strengthening your core. Walking sticks make excellent self-defense tools. Size Matters. As with casual walking, with two poles, using two sticks or poles provides extra stability and takes pressure off of often-overworked joints. It simply touches the ground before you flick it forward again with the next step. If you are shorter, there may be poles designed for kids that will fit you well. Position them with the tips angled backward and use them to help you rise up. This can add a bit of thrust when going uphill or on the level, or be a braking action when you are going downhill. Most adjustable poles have a range for people who are from 5 feet to 6 feet tall. You can lengthen the poles by 5 centimeters to 10 centimeters. Yes, two poles give you excellent balance. Two canes are not as stable as a walker. Adjustable-length poles have markings in centimeters. Trekking poles reduce downhill walking-induced muscle and cartilage damage in obese women. Lots of sticks are available online, but none are of the quality of Derryhick Sticks. Kocur P, Wiernicka M, Wilski M, et al. If you bring the same arm and leg forward, you will end up with a swaying gait. This article has been viewed 16,446 times. A tight grip on the pole isn't necessary and can tire your hands and wrists. You may want to shorten your poles for going uphill. 2. Walk simply dragging the poles behind you with a natural gait, and you should see that you fall into the opposite arm/leg pattern. Find a good stick. For stability going down stairs, place both poles on the next lower step and then step down. How to. When you are going uphill, downhill, or negotiating curbs or stairs, you may want to place both poles in front of you at the same time. Over 50% more muscles are engaged than walking without poles. The purpose of mobility aid products such as walking sticks is to help users move freely by offering support. There are some common mistakes people make when walking with a cane; be sure to avoid these. Note: While trekking poles and walking staffs might seem like a logical walking aid for urban use, you should never get them in lieu of a cane from a medical supply store. Push up on the stick and bring the other leg up, finally moving the stick to the same level. wikiHow is where trusted research and expert knowledge come together. With each step, flick the opposite side's pole forward. Extend your left foot and your right pole together so that both make contact with the ground at the … Improves all general aspects of walking: The hiking pole will give you a few additional health benefits as well. This is a small upward motion of the forearm or a slight flick of the wrist. The two most popular choices are telescoping walking sticks, where the pole collapses internally and the sections retract within one another and z-style sticks, where the walking stick is held together by the tension in an internal cable that can be relaxed allowing the stick to “fold” into sections. It’s faster to get used to the cane rather than to any other walking aid. If you are feeling confident and want to pick up the pace, you can relax your arms and put a little shoulder action into each poling movement, with the tip of the pole planting slightly behind your body. To create this article, volunteer authors worked to edit and improve it over time. It is a common mistake to use a walking stick on your weak side. A walking stick should be about 2 inches (5 cm) thick at the top and only slightly smaller at the bottom. If you are taller, look for poles for the higher height range. 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.

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