Walking Sticks: Technique, Benefits, and Choosing the Right Poles for Level Ground

How Do You Use Walking Sticks on Level Ground?

Using walking sticks on level ground involves a rhythmic, alternating arm-leg motion that enhances stability, engages upper body musculature, and improves gait efficiency, transforming a simple walk into a more comprehensive full-body exercise.

Introduction: Elevating Your Walk on Level Terrain

While often associated with rugged trails and challenging ascents, walking sticks (or poles, specifically Nordic walking poles) offer substantial benefits even on flat, stable surfaces. Their strategic use on level ground transforms a standard walk into a more dynamic, full-body workout, engaging muscle groups typically neglected during casual ambulation. This technique, rooted in the principles of Nordic walking, leverages the poles for propulsion and stability, enhancing cardiovascular benefits, muscular engagement, and overall walking efficiency.

Choosing and Sizing Your Walking Sticks

Proper pole selection and sizing are paramount for effective and safe use.

• Types of Sticks: For level ground, Nordic walking poles are generally preferred over traditional trekking poles. Nordic poles typically feature a glove-like strap system that allows for a relaxed grip and efficient transfer of power, along with a specialized rubber tip designed for hard surfaces. Trekking poles, while versatile, often have simpler wrist straps and basket designs better suited for varied terrain.
• Proper Height Adjustment: To determine the correct pole height, stand upright with your arms relaxed at your sides, holding the pole with the tip on the ground. Your elbow should form approximately a 90-degree angle. This ensures optimal leverage for propulsion and proper upper body engagement. Adjustable poles are ideal for fine-tuning this height.

Fundamental Technique: The Alternating Arm-Leg Swing

The core of using walking sticks on level ground lies in a synchronized, alternating arm and leg movement that mimics natural walking, but with added propulsion from the poles.

• The Grip and Strap: If using Nordic walking poles, secure your hand through the strap. The strap should support your hand, allowing you to relax your grip on the handle itself. Avoid clenching the pole; the power comes from the push, not a tight grip.
• Arm Swing and Pole Placement: As your right foot steps forward, your left arm swings forward naturally, bringing the left pole with it. The pole tip should land slightly ahead of your body and to the side of your opposite foot (e.g., left pole lands as right foot steps forward). The pole should strike the ground at a slight angle, pointing backward.
• The Push-Off: As your body moves forward over the planted pole, push back and down through the pole. This active push engages your triceps, shoulders, lats, and core muscles, providing propulsion. Allow your arm to extend fully behind you as you push off.
• Synchronization: Maintain the natural cross-body rhythm of walking: opposite arm and leg move forward together. Left foot and right pole forward, then right foot and left pole forward.
• Stride Length and Cadence: The active push from the poles can naturally lengthen your stride and encourage a consistent, rhythmic cadence, making your walk more efficient and powerful.

Advanced Considerations & Common Mistakes

Mastering walking stick technique on level ground involves refinement and avoiding common pitfalls.

• Body Posture: Maintain an upright, tall posture. Keep your shoulders relaxed and down, not hunched. Your gaze should be forward, not down at your feet or poles.
• Relaxation: While the push is active, the overall movement should feel fluid and relaxed. Tension in the shoulders or grip reduces efficiency and can lead to fatigue.
• Foot Placement: Continue with your natural heel-to-toe roll of the foot, ensuring a smooth transition of weight.
• Common Mistakes to Avoid:
  • Stabbing Vertically: Do not plant the poles straight down like crutches. The pole should land at an angle, allowing for a backward push.
  • Holding Too Tightly: A death grip on the handles will tire your hands and forearms quickly. Rely on the strap system (if present) and a relaxed hand.
  • Poles Too Far Out: Planting poles too wide or too far in front of you reduces propulsion and can strain your shoulders.
  • Lack of Push-Off: Simply dragging the poles or using them for minimal support misses the primary benefit of upper body engagement. Actively push back.
  • Incorrect Height: Poles that are too short or too long will compromise posture and efficiency. Re-check your 90-degree elbow bend.

Benefits of Walking Stick Use on Level Ground

Integrating walking sticks into your routine on level ground offers a range of physiological advantages:

• Enhanced Calorie Expenditure: By engaging more muscle groups (shoulders, triceps, lats, core) in addition to the lower body, you burn significantly more calories compared to walking without poles.
• Increased Upper Body Strength and Endurance: The continuous push-off strengthens and tones muscles in your arms, shoulders, and upper back.
• Improved Posture and Core Engagement: The need to push through the poles naturally encourages a more upright, engaged core, helping to counteract slouching.
• Reduced Load on Lower Body Joints: While less pronounced than on descents, the poles can offload some impact from the knees and hips, providing a gentler option for those with joint sensitivities.
• Enhanced Balance and Stability: The two additional points of contact with the ground provide increased stability, which can be beneficial for individuals seeking greater confidence or with minor balance concerns.
• Improved Gait Efficiency: The rhythmic propulsion from the poles can lead to a more consistent stride length and cadence, optimizing the mechanics of your walk.
• Cardiovascular Benefits: The increased muscle recruitment elevates your heart rate more effectively, leading to greater cardiovascular conditioning.

Conclusion: A Simple Tool for a Powerful Walk

Using walking sticks on level ground is an accessible yet powerful way to transform your daily walk into a more comprehensive, full-body exercise. By focusing on proper sizing, a synchronized alternating technique, and an active push-off, you can harness the benefits of increased calorie expenditure, upper body strength, improved posture, and enhanced stability. Consistent practice will refine your technique, allowing you to enjoy a more efficient, invigorating, and therapeutic walking experience. For those with specific health conditions or mobility challenges, consulting a physical therapist or certified Nordic walking instructor can provide tailored guidance.