🥾 Benefits of Trekking Poles

The benefits can be classified into four general categories: Offloading, Perception of Exertion, Walking Efficiency, and Balance.

Offloading

1. Reduced Lower Extremity Joint Loading
   Using poles during hiking reduces net joint moments and power around knees and ankles, especially under load. When trekking poles are used, vertical ground reaction forces and joint loading of the lower extremities may be reduced by up to 12% and 16%, respectively (Ref 1, Ref 2). Reductions were also measured when walking with poles over flat terrain, even when walking at faster speeds (Ref)
2. Reduced Muscle Damage
   Muscle damage is indicated by ‘delayed onset of muscle soreness’ (DOMS). DOMS was examined in both pole and no-pole groups at prehike, immediately posthike, and 24, 48, and 72 hours posthike. At 24 hours and 48 hours post-hike, DOMS ratings were lower in the trekking-pole group, leading to the conclusion that trekking poles had a greater effect in attenuating muscle damage during descent (Ref). By distributing load to upper limbs, poles can delay leg fatigue and support sustained hiking performance.

Perception of Exertion

In exercise physiology research to gauge how much effort a person is experiencing under a physical task, we use a term called ”rating of perceived exertion’ (RPE – see Borg Scale for more details)

1. Upper Body Engagement & Calorie Burn
   Using poles recruits arms, shoulders, and core muscles, increasing energy expenditure during hiking (Ref). This may be seen as beneficial for those seeking a full-body workout, but for those lacking in physical conditioning, poles may make the activity more strenuous than it would be without them.
2. Rating of Perceived Exertion (Up and Downhill)
   As noted above, walking with poles results in a greater energy expenditure. Despite this increase in cardiovascular demand with pole use, hikers’ RPE was lower when using poles on uphill sections (Ref 1 & Ref 2). There was no difference going downhill. This means hiking with poles will increase your overall workout without increasing your perceived effort.

Walking Efficiency

Better Walking Efficiency
When walking under load, poles encourage a typical walking pattern (i.e., stride length, cadence, speed). Individuals with joint diseases that affect gait, such as knee osteoarthritis (like me), may benefit from using trekking poles. The use of poles has been shown to enhance functional capabilities and enable users to adopt a more natural walking pattern. (Ref 1, Ref 2, Ref 3).

Balance

Improved Stability and Balance
Using one or two poles, whether loaded or unloaded, increases balance and stability compared to not using them. In the unloaded situation, there was no difference between using one or two poles. Therefore, using trekking poles when walking and hiking can reduce the risk of falls and injuries (Ref).

Using Trekking Poles

There are three basic ‘styles’ of walking with trekking poles: Standard, Polling and Freestyle.

Standard Polling

Essentially, the ‘natural’ way of walking, augmented by arm swing with poles attached. The elbow remains bent at approximately 90 degrees, and the opposite arm and leg advance together. Going uphill, the pole is set to be slightly shorter (or with a lower grip on the pole handle), and longer when going downhill to accommodate the slope’s angle. On the flat, natural walking allows you to build up a comfortable speed.

Dual Polling

Associated with cross-country/Nordic skiing, in which both arms advance together. As the body ascends, passing the planted pole tips, a strong, straight elbow generates powerful forward propulsion. A helpful style on ascents to assist fatiguing legs and slow down a step descent to protect hip, knee and ankle joints.

Freestyle Polling

A combination of standard and polling techniques, changing as terrain and speed changes, but also to provide some variance of muscle work on undulating or flat terrain. A chance for self-expression!