Walking Poles: Should You Use One or Two, and Why?

Should you use one or two walking poles?

The decision to use one or two walking poles hinges on individual goals, terrain, physical condition, and desired benefits, though using two poles generally offers a more comprehensive array of advantages for stability, fitness, and joint protection.

Understanding Walking Poles

Walking poles, often referred to as trekking poles or Nordic walking poles, are increasingly recognized as valuable tools for enhancing ambulation. Far from being merely an aid for the elderly or infirm, they are employed by a wide spectrum of individuals, from casual walkers to competitive hikers, offering benefits rooted in biomechanical principles. These poles extend the base of support, engage the upper body, and can significantly alter the kinetics of walking.

The Case for Two Walking Poles

Using two walking poles, whether for hiking, Nordic walking, or general ambulation, provides a synergistic benefit that typically outweighs the utility of a single pole for most users.

• Enhanced Stability and Balance: Two poles create a wider, more stable four-point contact with the ground (your two feet and two poles). This significantly improves balance, particularly on uneven, slippery, or challenging terrain. For individuals with compromised balance or those navigating difficult descents, this bilateral support can dramatically reduce the risk of falls.
• Increased Caloric Expenditure and Cardiovascular Demand: When used correctly with an active arm swing, two poles engage the muscles of the upper body (shoulders, triceps, lats, core). This transforms walking into a full-body workout, increasing oxygen consumption and heart rate, leading to greater caloric burn compared to walking without poles or with just one. This is the cornerstone of Nordic walking.
• Reduced Joint Impact: Research consistently demonstrates that using two poles can offload significant stress from the lower limb joints, particularly the knees, hips, and ankles. During descents, poles can absorb up to 25-30% of the impact force, making them invaluable for individuals with arthritis, previous injuries, or those carrying heavy packs. This translates to less cumulative wear and tear and reduced post-activity soreness.
• Improved Posture and Gait Mechanics: The act of pushing off with two poles encourages an upright posture, counteracting the tendency to slouch, especially when fatigued or carrying a backpack. This promotes a more natural, rhythmic arm swing and can improve stride length, contributing to a more efficient and biomechanically sound gait.
• Specific Applications:
  • Nordic Walking: This specific technique requires two poles for its characteristic full-body engagement and propulsive action.
  • Mountain Hiking and Backpacking: Two poles are essential for navigating steep ascents and descents, crossing streams, and maintaining balance with a heavy load.
  • Rehabilitation and Injury Prevention: For individuals recovering from lower limb injuries or those seeking to prevent them, two poles provide symmetrical support and load distribution.

The Case for One Walking Pole

While less common for general use, a single walking pole can be advantageous in specific situations.

• Targeted Support and Unloading: A single pole can be useful for providing temporary, unilateral support, for example, if one leg is fatigued or experiencing minor discomfort. It can help offload weight from a specific joint on one side without fully committing to the bilateral engagement of two poles.
• Maneuverability and Convenience: In crowded areas, on very light trails, or when needing one hand free for photography, carrying a drink, or interacting with a child, a single pole offers more flexibility and less encumbrance. It's easier to stow or carry when not in use.
• Situational Utility: Some individuals might opt for one pole for very short, easy walks where only minimal additional stability is desired, or as a makeshift probing tool on uncertain terrain without the full commitment to two-pole technique.

Key Factors to Consider When Choosing

The optimal choice depends on a careful assessment of your personal needs and the demands of your activity.

• Terrain and Environment:
  • Two Poles: Ideal for uneven, rocky, muddy, snowy, icy, or steep terrain. Essential for mountain hiking, trail running over technical ground, or long-distance treks.
  • One Pole: Suitable for relatively flat, well-maintained paths where only occasional, light support or balance correction is needed.
• Fitness Level and Experience:
  • Two Poles: Highly recommended for beginners, individuals with lower fitness levels, or those seeking a more challenging full-body workout. Also beneficial for experienced users on demanding routes.
  • One Pole: May be sufficient for experienced, fit walkers on easy terrain who only desire minimal assistance.
• Personal Goals:
  • Two Poles: If your goals include maximizing caloric expenditure, improving cardiovascular fitness, protecting joints, enhancing stability, or engaging in Nordic walking, two poles are the clear choice.
  • One Pole: If your primary goal is minimal, occasional support or simply having a light aid without significant upper body engagement.
• Physical Condition and Injuries:
  • Two Poles: Crucial for individuals with balance issues, chronic knee or hip pain, or those recovering from lower limb injuries. They provide symmetrical support and distribute weight more evenly.
  • One Pole: Can offer localized support for a minor, temporary issue on one side, but does not provide the comprehensive load distribution of two poles.

Proper Pole Technique

Regardless of whether you choose one or two poles, correct technique is paramount to reaping their full benefits and avoiding injury.

• Sizing Your Poles: The most common guideline is that when holding the pole with the tip on the ground, your elbow should form approximately a 90-degree angle. Adjustable poles offer versatility for different terrains (shorter for uphill, longer for downhill).
• Grip and Arm Swing: Use the pole straps correctly to transfer force and maintain a relaxed grip. The arm swing should be natural, similar to regular walking, with the poles moving in opposition to the legs (e.g., right pole forward with left foot).

Conclusion and Recommendation

For the vast majority of individuals seeking to enhance their walking experience, using two walking poles is the superior choice. They offer a more complete package of benefits, including significantly improved stability, increased fitness benefits through full-body engagement, and substantial joint protection.

While a single pole can serve a niche purpose for targeted, minimal support or convenience on very easy terrain, it cannot replicate the comprehensive advantages of bilateral pole use. As an expert fitness educator, I strongly advocate for integrating two poles into your walking regimen to unlock their full potential for health, performance, and longevity. Always prioritize proper technique and consider consulting a fitness professional for personalized guidance.