Walking Sticks Or Trekking Poles - For Beginners: All You Need To Know!

Bob and Brad demonstrate how to stop pain or injuries with the right tape or wraps.
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~~~~ Video Chapters ~~~~
0:00 intro, 0:34 the basics of walking sticks and poles, 2:34 the benefits of walking poles, 3:27 what to look for in a walking pole when buying, 5:20 how to set up your walking poles, 7:20 how to properly use a walking pole, 9:06 how to start out with walking poles, 10:15 how to use pole going up and downhill, 11:36 outro
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[@BobandBrad]

Adding trekking poles to your walk can help burn up to 20% more calories. If you are looking for other great ways to burn more calories and build muscle, check out this weight resistance training video with Bob and Brad. kzbin.info/www/bejne/gqTKgKGnd7F8e5I

[@Kthx881]

Are these different from the trekking poles when hiking?

[@Davidudod]

Cool

[@Davidudod]

I just bought one

[@DNA350ppm]

Great video! Thanks a lot. Brad excellently demonstrated everything you two have planned! Keep doing team-work! A tip for future videos: we are many who are in some kind of rehabilitation phase - why not make use of the fact that Bob has joined our number, so you could make use of Bob's progress with some physiotherapy exercises. It doesn't matter which problem you choose to work with , as we all of us in rehab have to overcome obstacles, and struggle with being persistant and cautious, and with diligent doing but not overdoing, with motivation, backlashes, conflicting advice, and own attitudes of all kinds. (Like "not today, it's raining!")

[@56Spookdog]

Interesting I see most people using them with a much higher setting.

[@joemaricich1733]

I've been using trekking poles since 2015 when Nordic walking was one of the exercise classes on the Queen Victoria 21day cruise from LA to Sydney...lots of sea days. We would do laps around the promenade deck before the stretch class. I bought mine (Cascade Mountain Tech) adjustable carbon fiber ones at Costco for $30.00, and use them every time I go for a walk or hike. After recovering from chemo for lymphoma this last winter and turning 80, I found that my stability wasn't as good and so using the poles gave me a better sense of security while walking. I'll be using them tomorrow morning when I go on a hike with my 86 year old ski buddy as we get into condition for ski season.

[@bonniewilliams9171]

God bless you for being an inspiration!

[@skyblue-df2od]

👏👏

[@BobandBrad]

Thanks for sharing!

[@mjones2619]

Glad to see Bob still working!!!

[@cheryltiseo9826]

I noticed when you demonstrated going up the stairs, you used the same leg and pole together. Is this correct? I am new to trek poles but excited to get started. I have both osteoporosis and scoliosis so am trying to keep a positive attitude. You guys are great and love watching and learning all that you have to offer.

[@dianasowers7835]

I have Parkinson’s disease and trekking ticks are very helpful to me. Standing up straighter n my sit is wider. Love them

[@vinci2.041]

Greetings from the Philippines! I am the only Nordic Walker here and I am doing my best to promote it in my country. Thank you for the video!

[@elizabethwhite3607]

I like to see Bob teaching with Brad! They are the best team!

[@jerrycollins4893]

Finally someone who shows the proper way to use trekking poles!

[@michellegaida1834]

I was introduced to Nordic Walking sticks while at a Wellness/Fasting Clinic in Germany. I have the $200 telescoping LEKI. You offer such a good introduction but there is so much more. If you understood the “sport” you would not have laughed at the large tip. Completely necessary. You also want walking sticks with BASKET STRAPS. I’m afraid with the regular straps, even as you have demonstrated, that someone could hurt their hands. Also, I am 3 months away from LTKR and when I’m using my sticks I can keep up with my friends on a hilly walk with no problem. When I would walk in the USA, people would laugh and ask me if I was going skiing. Ha ha. Jokes on you. I started using the sticks walking through the zoo. No funny looks from the animals. :). Love your shows, have learned soooo much. ❤

[@jwspruance]

Jokes on you is right - we'll be healthier and you won't. Get curious and learn!

[@dinakennedy9515]

Oh my gosh -- I have been holding AND using my poles wrong for YEARS! Thank you! Can't wait to readjust and retrain!!!!

[@dman9216]

In September we did the Camino and I used Trekking Poles. They are awesome, we did 170 miles.

[@BobandBrad]

That's great!

[@lizsteilkie]

So great to see Bob back in action yes!

[@susanburke9570]

You guys are wonderful! Thanks for helping those of us who need a way out of pain.

[@fergy1ful]

Always had a hit and miss relationship with trekking poles but was obviously using them wrongly. Thank you so much for this one, it might extend my years of being out in the mountains.

[@BobandBrad]

Of course, happy to help!

[@pamisntcraiganymore]

I just received my walking poles today from Amazon and I get this video in my feed. Gotta love those algorithms. I’m glad though because with your suggestions I took my sticks out for a walk. I was able to walk a little faster and mostly without pain. I could really feel my arms working too. The best part was that I got enough out of my walk to register exercise minutes on my watch. Normally I am far to slow to get my heart rate up enough. These are a game changer! Thanks for the tips.

[@BobandBrad]

Isn't that the best? 😂🤩

[@debbiemiller8169]

Love these tips. I bought trekking poles recently but haven’t used them yet. This was really helpful!

[@trilbyarnold3341]

I'm so pleased you covered how to position and use the straps. I have watched other therapists cover everything but the straps, The straps allow a transfer of a percentage of the weight, body or backpack, onto the arms, putting less stress on the back, hips, and knees.

[@catlovesGod]

I have a HUGE smile on my face when I hear your 'jingle' at the beginning of each video.. and yes... I DO SING ALONG! Thanks for these tips! I use hiking poles for balance (after effects from brain surgery) and these are useful! I use the tips that look like little booties... less wear and tear... those tiny tips need to be replaced often if used daily... Pro tip... get some of those rubber tips for putting on barstool legs (Walmart 4/cheap cheap) and put them over the small tips. Helps prolong the life. Prayers for Bob!

[@BobandBrad]

Thank you!

[@espiritu_az]

Thank you Bob & Brad. The tip about how to use the straps (go in from the bottom) changed everything about how the poles feel to walk with. Just got mine today and came looking for advice - watched several videos but yours was the most helpful.

[@cmbooks2000]

I am so glad that I came across your video. I bought some of these a few months ago but i feel so dumb carrying them that I propped them against the a after using twice and haven't touched them since. Thank you for the detailed instruction and for your channel

[@BobandBrad]

Happy to help! 😀

[@forgeustiss6667]

Used them on a trip to the Rockies this summer. Worked a treat and helped me so much to go further than I thought possible. I'm not super active but I made it to the 2nd tea house at Lake Louise. I know it's not a difficult trail but I was not sure I’d made it to the first tea house before we went - although I had done it 17 years ago.

[@BobandBrad]

Good for you!

[@ut0p1an]

This is so helpful. I ordered some poles earlier today and I'm hoping they will help with my balance issues due to numb feet. As well as neuropathy I also have ME/CFS and the last thing I need is more effortful walking so am hoping the upper body doesn't have to work too hard otherwise my walking will diminish rather than increase.

[@marjoriekelly8867]

The video on walking poles was excellent.

[@BobandBrad]

Thank you!

[@bonniewilliams9171]

I just love you two fine gentlemen. Thank you. I actually have those poles. Thank you for showing us how to benefit most from them. God bless you!

[@BobandBrad]

Thank you!

[@maudessen573]

Excellent! I have been swinging my sticks too far forward. I am glad to be corrected. Thank you!

[@BobandBrad]

Happy to help!

[@meirionevans5137]

Thanks, both. Your channel helped me with back stretching after you were recommended to me. Therapy with humour, always wins. Thanks again.

[@BobandBrad]

Our pleasure!

[@terryt2910]

So helpful, guys. I will be doing some backpacking in a couple weeks and plan to use my poles. Until now, I've been guessing on how to use them. So, this is very helpful. One point I've learned is that to maximize the strength of your poles, do the majority of the lengthening with the upper or outer sections of the poles, and limit the amount you extend the lower or inner sections. These sections are the weakest and are more likely to bend in an accident if extended.

[@BobandBrad]

Glad we could help! Good luck!

[@mindyadams9041]

I wanted to add a benefit of swinging the arms which is so great for the brain. Using the poles keeps the beautiful important part of arm swing! Thanks for the video💕

[@dinakennedy9304]

Just want to say thank you again for this video. This has been incredibly valuable for me. I have a messed up knee on one side, and messed up hip and ankle plus peripheral neuropathy on the other side. And a now 6 month old dog =) I use one trekking pole when I walk her, and switch which hand it's in depending on which leg is the better one each walk. After watching this video and finding out that I've been using my poles completely wrong, I adjusted the strap and the height, and went outside to practice getting the proper rhythm and pole placement for each side. HOLY SMOKES! Once I got it, it is indeed effortless and was instantly able to walk further, quicker, and with much better posture and more of a swing to my hips (how I used to walk). I feel safe and stable and it's like finding a pot of physical gold. The dog and I are both much happier and we say thank you and woof!

[@charliejg]

I see hikers using trek poles incorrectly all the time. On trail I just can't get accustomed to using them. I understand the benefits, especially on inclines and declines, but they get in the way because I'm also carrying a camera. At 62 years old with lumbar and cervical stenosis I've been rethinking using them. Great job explaining these tools!

[@BobandBrad]

Thanks for sharing and watching!

[@victoralmaraz4499]

Thanks guys for posting this. This video was very helpful. I bought trekking poles as an assist to walk with lower back pain, and it turns out I was using then wrong. I look forward to my walks using them correctly now but I’ve had to practice around the house and will likely make this a part of my daily routine from now on. Great vid!

[@BobandBrad]

Great to hear! 😊

[@NeilLup]

This is great. I have two replaced knees and two replaced hips plus rather severe stenosis. I've been using two poles, but in a way very different from what you outline. Even using my way, I can walk distances and without, even a couple of hundred feet can be a problem. I'll look forward to trying what you outline. Thanks so much.

[@BobandBrad]

You are very welcome, thank you for watching!

[@joycegreer9391]

I wondered about using walking poles, and how that would be different than a cane. Very helpful info!

[@moniquemayer3933]

This video was so helpful. My hands keep cramping because I've been holding the poles incorrectly. Thank you so much for this.

[@jillalexander9195]

I use Nordic poles and took lessons. Love them. Lots of info online.

[@BobandBrad]

Great!

[@ArtisticMysticSoul]

This is incredibly helpful! I'm thinking about getting a pair of these to help with low back pain so I can walk more and build strength.

[@kristinaleggett2305]

me too!

[@SarahITTraining]

Hi Bob and Brad, thank you very much for helping all of us so much 💐

[@BobandBrad]

We are happy to help

[@Thebonesoftrees]

The downhill tip is great. You two are also great. Thank you.

[@critters16]

Wow that was really helpful! Thank you two so much 💞!

[@BobandBrad]

You are very welcome!

[@dorevabelfiore]

Great video! I find it really helpful to use poles for support on hills.

[@BobandBrad]

Thanks!

[@lmboh8585]

Thank you, now that I have had gel injections into my one knee (prior to having a total knee replacement next year), I want to get back to walking, albeit slowly and carefully. Trekking poles seem to be the perfect thing to replace a single cane. Canes are great, but they do throw my back off after a short walk through the park, and I can't take a shopping cart everywhere (which I lean forward on losing the much-needed upright posture). Also, since I am clumsy and have some balance issues, I think these will help greatly.

[@BobandBrad]

Yes, good luck!

[@user-nz7fi9nf5v]

Really thorough, excellent information.

[@sharvo6]

Hey! Bob strong-like-bull is back! So happy!

[@mjdroots]

This seems useful: thank you for posting👍

[@icegypsy99]

this was so helpful. I'm just starting to get into hiking (in my 50s, have knee / hip / nerve pain). Currently use a cane but finding that it's impractical on some of the trails. especially uneven trails. Also a heavier person, so I need something that can support my weight when needed. I can walk fine without the cane, but now and then the nerve issue kicks in. It's kind of like my leg goes to sleep, and I can lose my footing. I am very in tune with it, and can tell it's coming on. I simply stop, put the wight on my cane, stay still for a minute or so and it will go back to normal, and can continue walking. I mainly need it for stepping down stairs, curbs, hills etc. My concern with trekking poles is I'm not sure they would support me the way my cane does.

[@elizdonovan5650]

Thank you. Recently got poles so this vid is very useful. ☘️🌝🌲

[@reneehill1754]

My favorite is Urban Activator Poles. The research is very good to support use for rehab, Parkinson . To increase your cardio by up to 40%, and to improve your posture

[@BobandBrad]

Thanks for sharing!

[@reneehill1754]

@@BobandBrad you are welcome. I am a old fart PT who did go back for my transitional Doctorate in your State. I relate very well with you both. Keep up the good work.

[@veronicawhite398]

The very thing my naturopath is encouraging me to invest in. I'm currently on the path of rebuilding strength after a double disc injury. Squats and the exercise bike have returned my general strength and I'm only using the cane for long distance walking as I'm still weak and off balance when it comes to walking for longer periods. She said using the poles would benefit my balance and allow me to go further. Thankyou for that demo, guys. Very helpful and informative. Veronica x

[@BobandBrad]

Of course!

[@jwspruance]

best wishes for you recovery and glad poles can help you.

[@robertaellison8240]

All I can say is thank you and God bless you!! You help me so much.🙏😇✌️♥️

[@BobandBrad]

We are so happy we could help! Take Care!

[@kathrynb8167]

Thank you so much for that clear explanation for the correct way to use sticks.

[@BobandBrad]

You are very welcome!

[@Shevock]

Since a lot of folk watch the two most famous PTs on the internet videos, I might also point out here that going uphill you can just take your hands out of the straps and choke up on the walking sticks. Alternatively some brands have a pretty long cushioned grip for this purpose, and you can also set the straps a little longer, with a slight choke up on flat terrain, so you can slide your hands up for gentler upgrades.

[@BobandBrad]

Thanks for sharing

[@ut0p1an]

Interesting. Thank-you.

[@tribbles2955]

Very nice information. I have two pair of poles. One pair I keep in my car so if I see a nice place to walk I’m all set.

[@luannstibb93]

I have two sets for that same reason.

[@BobandBrad]

Sounds great, thanks!

[@BobandBrad]

@@luannstibb93 Well prepared!

[@janicegilman3292]

Great information!

[@BobandBrad]

Thanks!

[@user-zr7rc8xg9k]

I began last month using two poles but down to one most of the time..full body technique.. interesting 💯

[@nancythomas-wardm.b.a2993]

Thank you both very much ....your doing a great job...will watch again.. as always xx n

[@EmilyKira]

One of the libraries in my area has a couple of sets of trekking poles. I think it would be a great idea to check out a set to try them out before buying a set.

[@BobandBrad]

Go for it!

[@MadhukarDhuri]

Thanks for the video. I have been using poles for apprx 10 years now for hikes and treks. I never use those straps but would try the method of inserting hand from below.

[@BobandBrad]

Thank you for sharing!

[@jeannestrauss946]

Wow! Great information! Thanks guys!

[@alyce-kayruckelshaus1224]

I've been using trekking poles for years instead of a walker and love them.

[@BobandBrad]

You are very welcome!

[@BobandBrad]

@@alyce-kayruckelshaus1224 Great to hear

[@jorgerea939]

Great information, I hope to use the good hand technique. Now I know. I appreciate your advice. 👍

[@BobandBrad]

Great to hear, thank you for watching!

[@cheriestolze]

You read my mind! I was just thinking about using these!

[@BobandBrad]

Perfect!

[@VTPSTTU]

Thanks for the video. This is interesting, but I still like using a simple hiking staff even for exercise walking. For me, the real benefit is balance. That third point of contact with the ground just helps me maintain balance. Without a designated handle, I can adjust my hand position up and down more easily if I need to go uphill or downhill. I switch hands with every few laps that I walk to keep that part of my walking balanced. I also tend to grip higher on the stick to remind myself to stand straighter. I'm not really using the staff to support straighter posture. I'm just gripping the stick to remind myself not to slouch.

[@BobandBrad]

That's great!

[@sararempel7956]

Thankyou guys! This was super helpful. I think I've been using my poles incorrectly 🙄. But thanks again. I also might go out and get a better pair. Another thing. I don't have just a walking stick. I would just use one of my poles but I can see how beneficial it would be to have a proper walking stick.

[@BobandBrad]

Happy to help!

[@rsoubiea]

How serendipitous! I just bought mine, they're still in the box. I want to start exercising after my stroke my balance is still shaky and I want to be safe and get out there! Even tho its winter now.

[@BobandBrad]

Great to hear!

[@jennifersmith6736]

Thanks so much, my dad just got me a set of poles at a garage sale. This was really good at showing me how to use them better 🙂

[@BobandBrad]

Happy we could help!

[@yvonneupshecomes9948]

great video tks guys

[@nancykathryntieger8893]

I am a huge proponent of poles. I started using them because of plantar fasciitis but the benefits are huge. I am 57 and in the best shape of my life. I have defined triceps and biceps and back muscles. I have ab definition. My poles force me to walk straighter and faster and also take some of the weight off of my feet, which allows me to walk much farther. It’s a total body workout and burns more calories and it’s fun!

[@nancykathryntieger8893]

I was also just told by a physiotherapist that I have the knees and ankles of a 30 year old.

[@kellyscofield6640]

Thanks! You guys are awesome. I have learned so much from you. Off to my my trekking poles!

[@kellyscofield6640]

Buy

[@BarrieBrown]

So humble 😅 I got mine at the Dollarama for $4 a piece and their aluminum and adjustable with markings for the height I love them and they have the strap on the handle too

[@aesea57804]

This is really helpful! I was just getting ready to order and wouldn’t have used them right at all-straps and how to walk with them.

[@BobandBrad]

Glad it was helpful!

[@nancybateman7378]

Thanks for this video!

[@BobandBrad]

You are very welcome!

[@sandynbtx6967]

Best of luck to Bob as he tackles this ailment.

[@maureenedonovan9935]

I have Exerstriders and have used them for years and years. Once I get my heart under control and my breathing better, I will be out on them again. FULL body workout with these babies.

[@BobandBrad]

Great to hear!

[@stevelong9328]

good job guys, i love the new whooff sound as the video slides between the segments. 2thumbsup. !!!!!!

[@BobandBrad]

Thank you!

[@mkrnp]

I use a single walking stick. Have been using it for a few years. Alternate sides as I alternate sides of the road. Helps me keep a tempo. and my arms/hands feel better at the end of my 2.75 mile walk. I use an old mop handle/stick and have a rubber cane plug at the end to hit the ground.

[@BOOMNERD51]

I needed this!

[@BobandBrad]

Happy to help!

[@juliecapaldi7190]

I just bought Jetti poles. I love them.

[@lessatwi1]

Thnx - invaluable tips.

[@elizdonovan9219]

At 4:38 the humongous tips (think they are boot like in shape) are for rocky or stony surfaces. The ‘boot’ splays a bit to give greater contact with the uneven ground. Hope this makes sense. Thanks for video. ☘️🌝🌲

[@LizardoUnicorn]

You always ROCK!

[@annieyoung4]

Thank you Bob and Brad. Your information and demo is perfectly timed as I’m currently having mobility issues and unable to walk to the corner without a cane. I miss walking and walking poles was suggested by my personal trainer as an aid to make the distance a little further. One question… what are Bobs shoes. I love them! Hoping to find similar in a women’s. 😊

[@laurajean1855]

I'm so happy to see you guys are still making videos. I watched some of your videos years ago when I had my first knee surgery and now I'm back and about to have a second surgery (meniscus tears and resulting cartilage issues). I'm looking to buy a pair of these, hoping it will help my daily walks in the woods. It's woodsy and hilly. Should I still angle them backward when going up hills and down hills, or is this only for level terrain? Angling them backward when going downhill doesn't make sense though, does it? Thanks so much!

[@sherylriehl1334]

I just bought some!

[@susantroche1506]

Very informative, I thought the poles were strictly for support, similar to walking with a cane. Thank you.

[@BobandBrad]

Of course!

[@dianemorgan2284]

Since I already have walking sticks, can I use one of them in place of a cane for short term use? You guys truly are the best. ❤️

[@carolmiller2857]

Great info

[@BobandBrad]

Thanks!

[@paulinedonohoe5524]

Hi Bob and Brad. Thank you so much for this I formative video. I was wondering if you could tell me if the nordic walking sticks are good for a spinal compression fracture in the thoracic spine area. I know you guys are busy and would appreciate it greatly if you hVe time to answer my question. Thanks so much and God bless.

[@wlovett4]

Terri’s book is a must read for stenosis patients. I got an incredible amount of info on my problem and how to maximize my mobility.

[@maryroa9249]

What is the name of the book you are referring to? I have a friend that is dealing with spinal stenosis.

[@BobandBrad]

Thanks for sharing!

[@donnamartin6390]

I just bought 2 different types. Wish I had seen this video first! I bought foldable ones for traveling and they just arrived yesterday. I haven’t set them up yet. The second set are Bungy pump poles of Sweden. The ends have resistance (like a pogo stick). I need to build back strength. Any thoughts on the poles combined with resistance would be appreciated! My elbows hurt during the first walk and I had to adjust so I felt it in my shoulders instead.

[@DNA350ppm]

Relax your shoulders - take long strides - push off the ground - look far forward (chin comes up) and allow a slight rotation in the waist, then it comes naturally - this gives you abs (men) and a slimmer waist (ladies). It also strengthens lungs, and indeed the whole body, from neck to toes. Based on cross country skiing the healthy Nordic Walking technique was developed at the sports university in central Finland. If you think walking is not athletic enough, use weights and/or bungy poles, in that way walkers with different strength can walk together, with same length of walk at the same time, but with different resistence, depending on strength and how much work-out you wish to get.

[@godrilla5549]

Bob and Brad had the best theme song too.

[@rickkremer0525]

Great video. YOu are guys are great. Question for you both. I have one bad knee and and heading to rome for a long days of walking and going up and down steps. Is it a bad idea just to use one stick " opposite of the bad knee" alone. Or should I just be using both to help me walking all day?

[@rayzielonka7856]

Trekking poles are so helpful. They really work great for clearing spider webs!

[@kfetter9046]

Great info! I have been very curious about walking sticks/trekking poles. My only question is, what if you live in somewhat hilly areas? If one block is flat and the other is a hill, do you constantly have to change the height of the sticks?

[@BobandBrad]

It's best to keep it at the appropriate height, but sometimes it can be difficult in these situations

[@waiman5886]

my mom is going Portugal and as it is very hilly I was thinking of getting her the hiking poles. After seeing your video I was thinking is a walking stick better? We are not hiking trail, just touring around the city but it is very hilly. What are your suggestion? Thanks in advance.

[@Namaste..]

The technique described here’s is actually more correctly termed Nordic walking. Using treking poles for backpacking or serious trail walking is totally different technique.

[@BobandBrad]

Thanks for the advice!

[@briansturdy592]

Great to get you out walking with lower back pain which occurs from too much sitting.....

[@wlovett4]

Terri Knight’s book changed my life. L2 to S1.

[@mairepcod4063]

Thanks,

[@NatashaCreatesThings]

Thank you!! I use poles and i find my hands tend to go numb after a bit - any suggestions? I’m not sure if it’s that I grip too tightly or something else?? Thanks! Ha never mind I finished the video and it makes sense now :) I’m doing a lot of things wrong! Thanks again 💕

[@BobandBrad]

Happy to help!

[@rae0521]

The key is the strap & how you wrap it around your wrist. Your grip on the handle should be very light. Your weight should be on the straps and on your wrist, not your hands. Hope that helps. Adjust the strap length so that when you go UP through the loop, then grip the pole, the strap is between your hand and the pole. You'll know when it's right.

[@seanadams8979]

Hi Bob and Brad I'm in college now my first year on the track to becoming a physical therapist myself I would love to email you guys and find out more on how u guys became so succesfull

[@BobandBrad]

You can send an email to [e-mail] and we will do our best to answer !

[@tantantyler]

Geezuz, I'm exploring South America for a year (51years next month). I started thinking "MMM I'm clumsy... If I break a hip I am stuck at home and my sons' the boss. So thankyou for the video. They should be here in a couple of days!

[@annemccabe1714]

Tanya, how are you doing now, with your travelling, you are very brave to travel solo!

[@suekelly2835]

When using walking poles outside on a sidewalk do you use just the metal tips on the poles? I used the rubber tips on mine but they wore through within 2 weeks.