Benefits of Using Hiking Sticks
More than just the “popular” or “fashionable” thing to do, carrying a hiking stick when you’re hiking is common sense. Using hiking sticks, walking staffs, or trekking poles will reduce soreness in your legs when traveling in the backcountry.
Backpacking puts extra weight on your knees, hips, and ankles; hiking sticks can help alleviate the strain.
Hiking sticks can also do wonders for your confidence. With a hiking stick in hand, you can walk more naturally, and again, put less strain on your body. Using two sticks provides even more support.
There are many different choices of sticks available in the market. They come in different shapes, different materials, and different sizes. Some even have high-tech, shock-absorbing, telescoping features, while others could be as plain as a simple wooden stick.
Just as types vary, prices of hiking sticks vary as well. They range from free (if you cut a branch off a tree at home) to $120 for a pair of the high-tech telescoping poles.
But how important exactly is a hiking pole or walking stick? Is it indispensable to every hiker? Or are you better off without it?
Although some studies suggest that hiking sticks are of little benefit on flat terrain, other scientific reports indicate they do make a significant difference on descents.
In their study “Knee Joint Forces During Downhill Walking with Hiking Poles”(1), Roithner and others in Austria were able to show that the use of trekking or ski poles during downhill walking caused significant reductions of external and internal loads on the knee joint.
They concluded that “the reductions during downhill walking with hiking poles in comparison to unsupported downhill walking are primarily caused by the forces applied to the hiking poles and a change of posture by a more forward leaning position of the upper body..”.
That’s good, but what does this mean for the roaming hiker like the rest of us? Well, it basically means that if you have weak knees and wish to protect them over the long term, having moderate support on the descents can save the knees. Not only that but it can also help prevent severe muscle soreness in the quadriceps (your thigh muscles).
Authors of another study, “Musculoskeletal Dynamics, Locomotion and Clinical Applications” (2) (Dr Thomas Andriacchi and others), observed four times higher knee joint movements during descending stairs compared to walking on flat ground. That means that those people who have trouble walking down stairs in the city will almost certainly have more difficulty on uneven terrain in hill or mountain country.
Out in the backwoods, the “steps” you encounter can be even steeper, and occur over longer time periods. That’s why it’s best to strengthen well in advance all the muscles in the lower leg that will be needed for climbing and descending.
In the meantime, while optimum strength is not yet reached, trekking poles or hiking sticks are a viable tool, especially in early season as you get your legs ready for longer or harder climbs.
Bottom line?
Hiking or trekking sticks do help reduce the forces through the knee joint on descents and can be appropriate for those who already suffer knee pain. They are also recommended for those beginning a long season of hikes and backpacking trips. However, whenever possible, try to develop the balance and leg strength to be stick-free when the need arises.
References:
1. Knee Joint Forces During Downhill Walking with Hiking Poles R Roithner, H Schwameder, E MΓΌller, W Niessen, Dept for Sports Sciences, University of Salzburg, Austria.
2. Andriacchi TP, Johnson TS, Hurwitz DE, Natarajan R. Musculoskeletal dynamics, locomotion, and clinical applications. In: Basic Orthopaedic Biomechanics, Third Edition, eds: Mow VC, Huiskes R. Lippincott Williams & Wilkins, 2002.
Are you ready to hike?
LEKI Rubber Fitness WalktipReplace your rubber tips with LEKI Rubbe Fitness Walktips. Sold in pairs.
Black Diamond Trail Back Trekking Poles When you want the basic poles or don’t need the really expensive equipment, the Black Diamond Trail Back Trekking Poles are the ticket. With Dual FlickLocks, they’ll collapse down but still provide strength when needed. They’re light, just over a pound for the pair. And you have a rubber grip with nylon web strap. No frills but lots of Black Diamond quality. Wt per pair: 20oz / 564g Collapsed: 25″ / 63cm Useable length: est 27-55″ / 66.5-140cm Wt: est 20 oz per pair Dual FlickLocks Rubber grip with nylon webbing strap Long Flex tips Low-profile trekking baskets and powder baskets Sold in pairs Black Diamond Mountain Series
The Fizalp 3 features the Bi Density Rubber grip with the padded Comfort Strap. This three piece 7050 aluminum pole also features a sublimated graphic, flexi locking system and a carbide tip with rubber tip protector.
If you’re looking for trekking poles with a comfortable grip and you’d rather not mess with a complicated five-setting shock-absorbing system, grab the Leki Trail Trekking Poles. A 15-degree ergonomic grip keeps your wrist at a neutral, relaxed position as you hike, which cuts down on crampy wrist fatigue. Adjust the Trail Trekking Poles to the right height for steep uphill climbs and lengthen them for your descent.
The comfortable cork handle on Leki’s Wanderfreund Antishock Trekking Pole is a welcome relief from the usual sideways-grip handles found on most trekking poles, while the Antishock system in this hiking staff absorbs impact as you walk along the trail. Adjust the Wanderfreund’s length for gradual or steep hikes. Leki made this trekking pole with a Carbide Flextip and a rubber tip for click-click-free pavement use.
This luxury nordic poles package is designed for demanding and comfort-seeking pole walking enthusiasts. It includes two finest nordic poles, a carrying bag and replaceable accessories you need from time to time.
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The LEKI Nordic Walking Supreme offers full performance and stability, but in an all Aluminum construction (7075 Series heat-treated Aluminum) Shaft sections carry a lifetime warranty against breakage. 2-section adjustable poles adjust from 100-135cm and allow you to quickly, easily customize your length or share with anyone of any height. The award winning Super Lock System allows the pole length to be adjusted with the least amount of torque (hand strength) and offers the most secure “hold” of any other pole locking system in the world. Specially design rubber fitness tips offer traction on pavement and smooth surfaces. Carbide flextips are replaceable and offer the most secure traction when walking off-road. Instructional DVD hang tag attached to poles; information also available at www/leki.com concerning nordic walking technique, pole use, maintenance, etc..