Walking poles for balance snd workout

Hello Béla @beverlyruth, What a great topic for us seniors. When I had a knee replacement done a few years ago I had purchased a set of trekking poles for my wife and I. We both used them for a short period of time and then I put them away and forgot about them until recently. I don't much enjoy walking anymore due to lower back issues and not being able to stand up straight when walking. I have been relying on a Teeter FreeStep Recumbent Cross Trainer and using it for 30 to 45 minutes a day, three of four times a week. A few week ago I had hernia surgery and told I needed to do some walking so I broke out my trekking poles and started a walking regime.

I think it's amazing that you walk daily for three miles. I have been going out for walks with the trekking poles but generally only for about a mile. The poles definitely require a little more energy and my arms are a little sore at the end of the day which may be a good thing for me. I do like using the poles because they do help with balance and also help me walk more upright. I have osteopenia but so far have not needed any treatments. I am concerned about keeping it that way so I plan to do more walking along with returning to my exercise bike.

Hi, @beverlyruth - a few years back we used to split our winters between Texas & Arizona. Our friends in the Tucson area were avid hikers, and pretty much everyone used one or two poles. Some of the more difficult treks (they "grade" them) had a note "poles recommended" or "poles required" on the schedule. I didn't do any of those, but I certainly relied on a trekking pole for balance when crossing rock slides or water. We're on totally flat land & paths here in Texas, but a lot of friends still use them for balance, or like John, to encourage being more upright.

I have been avoiding mine due to arthritis in my hands, wrists...mayb I should try them again.
Sue

So glad to hear from you, John. You are lucky that you know about the values of walking with walking poles.
Using them daily so they become a “habit” will strengthen your core and hopefully your back muscles. Being aware of your posture as you walk with them is difficult at times. But it is essential. I try very hard to be aware if my posture as I walk. I’d rather walk more slowly with good posture than quickly without that alignment. Oh well, I’m off now for that daily walk before enjoying a hearty nourishing hot steel cut oats breakfast piled up with fresh fruits. Béla

I’ve been using trekking poles for about 15 years to help my walks/hikes be more “whole body”, and to aid in balance. Now, with an hEDS diagnosis, they are more important than ever.

Has anyone gotten clearance from a doctor to be able to take them through airplane security? This would help me a ton, since I always have to put them in checked luggage, but could really use them while in the airport, too.

I used Trekking Poles after getting double knee replacement seven years ago. They were a godsend as far as helping keep balanced and feeling more secure. And yes, they did/do add to the overall workout with the arm movement.

It is important to have the Poles adjusted for your height, and to make sure the top/handles are at the height to ensure that your arms bend at the elbow at a 90-degree angle, so that your forearms are parallel to the ground. That way, your wrists are not bending during regular walking. Your arms should basically be like pistons, just moving forward and back.

I still use my Poles when I want to add a bit more cardio to my walks. (And the ones that I have collapse down to about 18”, so they easily fit into my suitcase.)

Good luck,
Jill

Also if you have a handicapped car card, as I have for EDS, take it with you in case there is a question……yes, they are a Godsend. Thank you jmanj for that info as I didn’t know about the elbow and 90 degrees!…..and I have bad wrists so thank you!

I have to say that the greatest aide for balance in my life have been wearing Fit Flop shoes, sneakers boots slippers…..and only Fit Flop for the last 35 years. With EDS I’ve had over 40 surgeries on joints and I slip them on and imprint them , and get on my way with no PT/. They have a wobble board to insure my balance and are imprinted only to me. And they flip my posture straight as soon as I put them on. My husband was to have two spinal fusions and I told him to try Fit Flop for men first and he was pain free ….he couldn’t believe it! We are in our 70s now and wouldn’t cross the room without them on our feet. Cheaper on Amazon but the web site offers a lot.

I've some avid hiking enthusiasts. I posed the question to one and here is his response.

Jack is a retired IBM trained and employed engineer since the 70's.

For Béla...
I started using hiking poles (not ski poles) for hiking and backpacking after my ACL Replacement surgery in the 90s (I'm 73 now).

The poles need to be adjusted to the correct length...
For flat-ish ground, holding the grip with the pole tip on the ground, your arm should be at a right-angle.

When going up a steep hill, shorten the poles 5 to 10 cm.

When going down a steep hill lengthen the poles by 5 to 10 cm.

I like poles with a clamp adjustment, rather than twist. The poles should have lenth markings. The upper and lower segemnts don't need to be at the same marking, but I like to keep them close.

If the poles feel short, make them longer. If they feel long, make them shorter.

The poles are meant to be adjusted as terrain changes.

Your poles should have wrist straps. Use them. Like ski poles, your hand goes up through the strap. The strap should end up between your hand and the grip.

Poles should make walking easier, not harder, especially up and down hills. There is a rhythm to using hiking poles. If you haven't figured out the rhythm, they will feel awkward.

On flat ground, the poles alternate (right foot / left pole). Use the poles for push (and balance). If you are just "tapping"the poles in front of you or along side you, you are not getting the benefit of using hiking poles. Hold the poles with the tips slightly behind you (grips forward).

For uphill, alternate poles. Use the poles for push (and balance). Pole placement will vary with the terrain.

Going down hill, use the poles for braking (and balance). You can also alternate poles, but experiment a bit. Depending on the terrain, you may find that same side poles (right foot/right pole). works better (it will feel very strange at first). On very steep hills, I sometimes lean forward, plant both poles in front of me, and then walk to the poles. Pole placement will vary with the terrain. The video (below) shows gripping the top of the poles. I prefer to lengthen the poles and "lean into the straps" (That's one of the reasons why the hand goes up through the strap.).

Here's a web site with a great video...
.. How To Use Trekking Poles - A Beginners Guide | (outsidepursuits.com)
(doesn't hold the link, so google it)

On a related note, my father is 87 years old and has some difficulty maintaining his balance when walking. I think that he could really benefit from using walking poles to walk outside his house on the sidewalks and walking paths. Are there any brands for walking poles that anyone can recommend? Thank you.

Welcome @sam28, I bought a set of these inexpensive trekking poles for myself and my wife. I like to use them when the weather is nice and I have the chance to go for a little longer walk than around the house. I'm 80 and love that these are light weight and collapsible. They also come with different tips for the different surfaces but I mostly just use the round tips for any surface.

Does your father enjoy being outside and walking?