How to Use Walking Poles Correctly

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In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals how to set up and use walking poles correctly!
If you're suffering from nagging knee pain that hurts in the morning and stops you from walking as far as you'd like, you can take our free knee pain guide - which will give you 5 expert tips to put a stop to knee pain at home - by visiting here: ht-physio.co.u...
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If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.u...

[@markperry222]

Great advice, but you missed one thing. How to use the wrist straps. You were using them correctly later in the video as you demonstrated walking. However at 2m31s you had not used them correctly. If you put your hand down through the loop and grab the handle, if you fall you can injure your wrist as your hand can get trapped. If you put your hand up through the loop, if you fall the stick falls away from your hand and the wrist is not trapped. Additionally, if you use the strap this way you can transfer some of the weight on the strap, and this allows you to relax your grip and reduces hand strain. One other thing I have found with these sticks is that the twist tightening ones tend to fail over time. The ones with a clamp or a spring button and holes are more reliable and can take more weight when walking down very steep rocky inclines or steps. When I was recovering from ACL surgery I sometimes had to put a lot of weight on the sticks. Just my 2c.

[@junknapper]

After I found my comfort length on my cheapies I put permanent screws thru the shafts on both sections. I use the first pic in the straps to transfer some upward force back to my arms instead of all on my hands to ease wrist pain. . They sure help on "most difficult" trails. Jus sayin'

[@WhiteTiger333]

Definitely, the ones that clamp are so much better, imo, especially since the clamp pressure itself can be adjusted. And, aha! When I was shown how to use my trekking poles in the store, the wrist strap position was NOT discussed...and I have been doing that wrong all along!

[@junknapper]

I've been using mine wrong for 19 years and I'll continue to use them that way as it protects my wrist better.

[@robertdavidbrenda]

I've got poles older than him. I advise finding a pole video done by someone with experience.

[@Hithere2002]

Yes I noticed that too

[@annarmartin2713]

I got a set of poles several years ago to walk in the woods. But within a year my balance became an issue and now I use them regularly to go for walks in the neighborhood. I find they not only help with balance, also posture and if I have some pain in the lower back it lessons. I certainly can walk farther and longer than without. I took them with me last summer when I went on a bus trip in California. We walked anywhere from 6 to 8000 steps. Per day.I could not have done it without them. They are great. Beats a walker.

[@faithg9766]

Walking poles are great for confidence with walking on almost any surface. Great video.

[@HT-Physio]

I absolutely agree

[@danbev8542]

Great video! 2 comments. 1. Put your hand UP through the strap, then grip the pole handle. (I don’t recall him saying that - but he does it.) 2. Poles literally transfer some of your lower body weight to the poles, helping with pain, fatigue & balance. I just bought my poles from REI (Recreational Equipment Inc.) in the US. They have a pole video, and many choices. Great company for outdoor gear.

[@trilbyarnold3341]

I was waiting for you to also explain the proper positioning and use of the straps which when properly positioned transfers a percentage of body weight or pack weight if wearing one, to the arms taking pressure off of the back, hips and legs. I appreciated seeing the gait pattern. I currently am using a cane, however, before my injury I did a lot of hiking and backpacking and now have spondylolisthesis and degenerative disk and facet joint disease with arthritis at age 82. I will begin walking with the trekking poles and see if my back feels better on my walks along a river.

[@lizsteilkie]

It takes some practice but has beena game changer for me

[@bobdear5160]

Thanks for this video. I would agree with most of what you said. It might have been helpful to show the setup of a pole with a boot (aka paw). I use them on Nordic Walking poles for hard surfaces and you fit them so they face backwards - heel towards the direction of motion and toe facing backwards! Trekking poles, such as you used, have a strap which you can push down on as in your video. Nordic poles have a mitt attachment (thumb through the small hole and fingers through the big one) and are also left or right handed and marked L or H. For Nordic poles you probably want another 10 degrees of angle (so 100 - 120 deg) and you tend to plant them pointing slightly backwards. Because of the mitt, you can push harder and further behind so you get a bigger push. I walk at the same cadence (c 110 steps per minute) but need 10% less steps for the same distance. Why? The push of the poles increases my step length by about 10%! If you go to a Nordic Walking trainer, you can soon find your ideal pole length (say after a handful of sessions) and then consider fixed length poles. These are lighter and while they would go in a car boot wouldn’t go into luggage! I’ve been Nordic Walking for about 15 years and was a Nordic Walking leader for a council funded walking scheme for at least 10 of them.

[@joannag1610]

@bobdear5160 thank you for your helpful comments! answered several of my questions. 💌

[@jayshelton2765]

I just got my first set of poles ten years after I first saw them! Thank you for the information! I'm loving them😄👏sister Jay, 78 years old.

[@HT-Physio]

So glad you're enjoying them!

[@hectorcyre7664]

Thanks for explaining the basics. We just got poles and are walking with them in advance of trekking on mountainous terrain. We have done a LOT of hiking over many years, but are getting older and don't want to risk falls. We are also very experienced alpine and nordic skiers, and have to say using poles is intuitive for us now when skiing. But it isn't when walking (yet). We are finding ourselves actually thinking about handling the poles correctly as we walk. It seems odd. One suggestion: properly using the handle straps on poles is very important. The straps aren't there just to keep the pole from falling to the ground if you lose your grip on the handle. There is a proper way to insert your hand - i.e., from below up through the "loop" the strap forms, then wrapping your thumb over one side of the strap and onto one side of the pole handle and wrapping your fingers over the other side of the strap and around the pole handle. When done correctly, this allows you to put force onto the strap from the base of your thumb and the side of your hand next to the little finger rather than gripping the handle tightly to shove it downward. That is, most of your downward force is actually applied to the strap, not to the handle. Doing so aids in control of the pole and in pushing off as you stride forward. When we ski, our grip on the handles of our poles is actually very relaxed and we are not pushing down on the pole handle at all. Ski instructors teaching novice skiers take great care in the first lesson to explain this aspect of proper ski pole technique (how to grip the pole) to newbies who are just getting started snow skiing. It is really that important. We feel it should be included in your introduction to trekking poles as well.

[@elayned6147]

Thanks, waiting for mine to arrive and watching many videos on how to use them 👍

[@lyndasoar4345]

... poles are a new concept for me... i dont need any walking aides (to date) but i like to know 'what's out there' ... information is never wasted... added bonus is that sO many people post on here, contributing their thorts/experiences. Brilliant. Thank you.

[@HT-Physio]

Absolutely - it's always good to know what support is available should it ever be needed - it's great that people are sharing their experiences too, it's a wonderful community that has formed!

[@K_j_M]

These aren't just good for limited mobility. They're great for going further distances with less fatigue as well and use up hills etc

[@patriciamiley3742]

Thank you! Just bought some poles. This video is very helpful!

[@HT-Physio]

That's great to hear!

[@KeithDixon-u2h]

Mark Perry is correct about wrist strap use. If you fall with strap in wrong position wrist injury or thumb dislocation is much more likely to be caused by the pole itself.

[@jackie6509]

Thank you for making this video

[@HT-Physio]

You're welcome

[@brettsorge2550]

I don’t like poles that you twist shut. They have a tendency to slip while using after awhile. You want one with a locking mechanism that can be adjusted after a period of time. I am President of a hiking club.

[@windigoking]

I’m not just the president I’m a client as well.

[@bjorncarlsson6295]

What’s the pro’s of three sections in the poole, compared to two???

[@philipwelsh1862]

Ok if you got the money but we’re not all rich like you

[@brettsorge2550]

@@philipwelsh1862 hiking poles need not be expensive. Walmarts sells a pair of nice poles around $ 32.-. Plus if you fall and break something you will wish you were rich.

[@patnewson6908]

I too found this kind of pole - that twists in - slipped once while walking - so never touch them. Use the ones with ‘buttons’ that go into holes.

[@cherylfankhauser6963]

Loved this video - a good reminder of correct use. I'm using Karrimoor poles after hip and knee replacements and much prefer them to walking sticks.

[@janfox2596]

Thank you! Been wanting to learn how to use these correctly.

[@HT-Physio]

Happy to help!

[@JIMKATSANIDIS]

Very well explained and easy to understand information! Thank you so much for this presentation and for sharing your knowledge with us Will!❤👍

[@HT-Physio]

Always happy to help!

[@thumperthumper5322]

I've used hiking staff's,sticks for decades and thought I know exactly how to use them. Watched this video and learned something new. thanks

[@chaplainsoffice6907]

Thank you for this information on hiking poles. I enjoyed your instructions on the walking cane. I was injured falling in a hole on a construction site in 1997. For a decade I used my cane on the wrong side. Your teaching is saving lives from patients falling on their head as I have seen many times as a clinical health care chaplain CPE, Retired.

[@michaelklein8105]

As a person who uses a single pole the technique is quite different because you use the pole as a third point of contact with the ground When using the pole this way, it is mostly floating and touching the ground lightly You do not put all your weight on the pole unless you feel like you are unstable

[@s_in_between]

Thank you so much. This clip is really helpful. I have just bought the pole for my parents, this clip can explain every question 👍🎉

[@HT-Physio]

That's great to hear - I hope they enjoy them!

[@JacquiPrime]

Wonderful great job just looking to purchase my first set of poles and this has been a great source of information thank you very much.

[@rusticret]

I have spinal stenosis and an arthritic hip, I have been using 1 crutch but think that I might feel more secure when next out walking in nature using two poles as in your excellent video. Thank you. 😊

[@HT-Physio]

You're more than welcome!

[@lizsteilkie]

They have really made a difference for us!

[@ninahocking5709]

That was the best pole video I've seen. Thankyou for your care and thorough explanation. It's either learning to walk with poles to strengthen my legs and knees now or walking with crutches in 5 years. And yes, it did need longer than 3 minutes to explain. Thankyou. X

[@RosaSailingboat]

What a timing ! Just bought them to help for active walking for my herniated disc recovery. Love this channel !

[@lydiawhitting5406]

Google follows everything one does on line. It's no coincidence.

[@HT-Physio]

So glad my video came at the right time!

[@carolinejohn4537]

Great advise and instruction. Many thanks Will 👍

[@HT-Physio]

Always happy to help

[@shteebo]

My trekking poles even came in handy around the house when I tweaked my back a few months ago and was unstable moving from a lying/sitting position to a standing position and vice versa. Also, once up and walking, it allows the arms to take some of the load stabilizing strain off the injured back.

[@judithbrown9699]

Thank you @markperry for letting us no about the straps. Nice video

[@aschane1]

That was very informative. You didn't mention how to grip the pole but I could see you put your thumb on the top. This helped me use less wrist bend. Thank you for the demo.

[@HT-Physio]

You're very welcome - sorry I didn't cover this in my video!

[@ninahocking5709]

​@@HT-PhysioI'm not sure on thumb on top method, is this better? I have very weak wrists and arthritis in my thumbs toward the wrist. Excellant video mate, perfect for a newbie. Ty.

[@sallyfong9843]

Thank you for this easy to understand explanation, much appreciated!!

[@HT-Physio]

You're very welcome

[@margaretwade]

What a timely video! Thank you. We just bought walking poles to try out and I kept stumbling over them - not being able to coordinate the movements of arms and legs! I found I was elongating my gait which caused my legs to fatigue very quickly.

[@lydiawhitting5406]

Google follows everything done on line. It's no coincidence at all.

[@HT-Physio]

So glad my video came at the right time!

[@patriciajames418]

Very well explained - thank you.

[@HT-Physio]

You're welcome

[@louwittmer5624]

Very informative video. Easy to understand. Thanks for sharing.

[@marylinparkin4556]

Thank you for your superb video and advice 👍

[@HT-Physio]

You're welcome!

[@JenniferMatthews-r2f]

Excellent instructions. Just bought poles as I have a hip problem. Thank you.

[@sharonirons9828]

Thank you. I have trekking poles that I purchased for hiking. Well now I’m recovering from meniscus repair surgery and a bone bruise and they are so much better than using a cane. I just couldn’t figure the right position as climbing up a hill with trekking poles is a different usage than walking in the neighborhood for rehabilitation.

[@franinvirginia4475]

Very informative! Thank you.

[@HT-Physio]

You're welcome

[@penelopelonsdale3765]

Brilliant. Very helpful. Thank you.

[@frankgrande813]

As always, good video, thank a lot.

[@HT-Physio]

You're very welcome

[@laurieklenke]

Thank you! Very helpful

[@HT-Physio]

You're welcome

[@trishlawton503]

Thanks very much. I have an upcoming THA and just got poles so I can continue my little walks until my surgery. Cheers :-)

[@dianekassmann8821]

Great information, very clear. Thank you!

[@HT-Physio]

You're welcome

[@ZebaKnight]

This is most helpful, thank you. I bought good walking sticks a while ago but I haven't used them (I'm recovering from a fall that caused a broken shoulder). Now I know how! I've adjusted their height correctly, and I'm ready to go.

[@kanwtl]

Heading to Switzerland next week and excited to use my new poles! Thanks for all of the info and tips!!😎

[@syrianthunder40]

Thank you, that was very helpful ❤

[@yvonneupshecomes9948]

excellent video Most helpful I now know how to walk with my trail poles Thanks so much

[@hollyanne2991]

Thank you!! I love hiking, loads & I've had some hiking poles for a year or so, because I've got Fibromyalgia, osteoarthritis in both knees along with patella dysplasia & tendon issues... The problem I had, though, was I was only using them on hills, because I have zero coordination 😂 and no idea how to use them properly. Sadly, I've torn my achilles - so I won't be able to practice on the trail much until its better but thanks for the video, I'll practice at home, making sure I have my technique correct I'm sure will help me get a lot further! I've managed 15km without them (not bad considering). But I want to get up to 20km+!!

[@antjetautkus5506]

Thx

[@evecampbell7744]

Thank you!

[@HT-Physio]

You're welcome

[@ColomboCeylon]

This gives a lot of practical information on how to use poles. Thank you very much for the Advices from Sri Lanka

[@HT-Physio]

You're welcome!

[@laviniaalexander1509]

Thank you for this informative video! I have some readjusting to do!

[@conniegriffin6726]

Thanks, I have been using them wrong and haven’t enjoyed my walks

[@calypso13100]

I'm trying so hard to get used to using this in my hiking. But man they really slow me down LOL I hope somehow I just figure out a way that I can use them and keep at a good pace

[@HT-Physio]

Keep up the great work, it can take time to adjust!

[@geraldball4808]

well done!

[@viv8117]

Will Harlow’s advice enabled me to walk again when it was thought I never would and I am immensely grateful to him so you armchair critics can keep your opinions to yourselves.

[@HT-Physio]

That is absolutely fantastic to hear, what an accomplishment! Well done on the brilliant work you have done to get to this point😃

[@annettekleynhans6127]

Than you so much for taking the trouble ….. Hiking poles made easier! I needed that. Senior citizenship tends to challenge one’s balance😂

[@carolynlapota5495]

I wish you had said what to buy. I want a very light set. I have scoliosis and bad right hip. Trying to walk 2-3 miles.

[@Joni.b.]

Terrific, very helpful!

[@HT-Physio]

Thank you!

[@mrsjanhannah]

What about balance issues with arthritic feet, mortons Neuroma etc. will they aid better and safer walking.

[@raymondbruce7175]

Many thanks Will so helpful.

[@HT-Physio]

Glad it was helpful!

[@DavidFennessy-yj7du]

My main issue is Arthritis in the feet and my priority is for support and not propulsion, what is the best way to use the poles to alleviate the feet please? Thanks

[@MysticFalcon-t6y]

Vielen Dank für so ein wundervolles Video!

[@ronnaida7640]

Excellent instruction. However, please add the proper use of the wrist straps. I have advanced arthritis in my wrists and an 75% reduction in ROM (fused) in my R-wrist due to an injury decades prior and cannot hold the pole as most people can. With that, I am unsure if I am using my wrist straps properly. Thank you!

[@marciaseaman8475]

Very helpful.

[@LeapYearDH]

What if my legs are unequal in length with the bad hip and longer leg on the left side? Should I adjust the pole differently? What about using 2 poles? Should they be at different heights?

[@vatsmith8759]

Have a look at 'Pacer Poles' designed by physiotherapist Heather Rhodes in the Lake District. I think the novel handle design works better than standard poles (it does for me anyway!)

[@AG-mt6mr]

Sorry to be contrary, but I am a bit confused, in that you did a video about walking sticks three weeks ago. In which you recommended to have one's arm as straight as possible when supporting the stick. Yet in this video you recommend having the arm at right angles when holding the stick. So which is correct please.

[@arlriv9162]

love the way you explained thank you.

[@margaretbrown8841]

That’s really helpful!

[@hannahworsfold5493]

Is there not a difference between ‘walking poles’ and tracking poles?

[@324cmac]

My understanding is that using these walking poles are much better than using a walker. If I get to that point where I need this kind of help, this will be my choice. When I see people with walkers they are hunched over. That seems like it will do more harm than good.

[@shirleykennard3571]

Great thank you, I was using them wrong!

[@HT-Physio]

Happy to help!

[@christimorgret7818]

Very useful, thanks!

[@HT-Physio]

Glad it was helpful!

[@silvestresanmiguel1565]

Me gusta mucho en donde ordeno

[@maKSimdoingstuff]

wow you did not explain how to put the strap properly or did I missed it? This is one really main and important part of using them efficientl.

[@RayS44Ray44]

Excellent Video

[@elaineentersz2542]

Very helpful video!

[@karenrogers3193]

what kind of poles are the ones's you are using?

[@silvestresanmiguel1565]

Me justa Walkin Poles deseo ordenar por favor ayuda

[@russpury]

perhaps you should show how to use the strap, as well as the proper length for the straps

[@joseenoel8093]

Off topic a bit but most people don't use x-country ski poles properly (palm goes over top and push back, swish!). What's even more surprising is that they hate being corrected on this, love from Montreal! 🇨🇦 ☃😊

[@margaretwade]

I didn't know that. Cheers from Ottawa, Ontario. 😊

[@galerussell1710]

I can't find cross-country skips in my area in Ontario. I don't shop on-line. And suggestions?

[@ArchilochusOfParos]

*It takes a special talent to present 3 minutes of information in only 16 minutes*

[@joshubrook324]

How do you recommend using the hand loops /wrist straps? Is it better to put hands down into them or up through them?

[@bjorncarlsson6295]

@@joshubrook324 the straps are constructed for you to put your hand up through the loop. That way it will support you hand and wrist in the direction you need it most. I.e. In your downward push. Properly adjusted, it will also prevent your hand from slipping on the handle. And you will not have to grip the handle very hard to get a secure grip. A hard grip will get tiresome fast, resulting in fatigued hand muscles and a less secure grip. This is important if you use the poles to help keep your balance.

[@johannesfrost8720]

Maybe I'm a genius: I can even walk without those magic sticks...

[@trailsandbeers]

take the straps off, take the rubber feet off, fixed length is better than adjustable, get the lightest ones you can afford.

[@macsmiffy2197]

Lol! My GP wouldn’t have a clue about trekking poles. She’d say ‘try it and see how you go’. Advice in the past from my surgeon on doing things with a lower leg 3 ring external fixator: ‘if it hurts, don’t do it’🤣

[@anngriffioen8292]

Hat is why there is an occupation called physiotherapy. Your GP might simply not have the time to give a lengthy explanation

[@TERRYTeran]

I think you should go outside and try your polls. Pushing hard to the rear engages your upper body. Most Nordic videos shows the correct use.

[@kymbo72]

4:11 you mean the poles will be an inch too LOW?

[@terrybraithwaite-mr8jq]

Length of the poles all wrong..learn how to use them chin height via a different technique ..'look outside the box'!

[@loistilles8003]

How can I avoid tripping on one of my poles while walking? I tripped on my left pole last night and ended up In emergency room.

[@pomcen1]

🎉

[@loissemanek1715]

I haven’t tried them yet. If I need to adjust them while hiking there’s no way this is practical.

[@micaKTM1290]

It only takes 5 seconds to adjust.

[@peterlawrence738]

I don’t use trecking poles in my living room

[@DavidS-dw1wv]

Your guidance is a bit different to what I’ve seen from other physical therapists. For example see from 7.20 in this video. kzbin.info/www/bejne/oIjQYYlslNyfmrs Would you use different techniques at different times?

[@elizdonovan9219]

Thank you. Very helpful. 😊