Reducing Stress on Knees and Lower Extremities

“From the data analysis, it was concluded that (a) the telescope-style running poles altered the lower-extremity running kinetics by decreasing the knee flexion during the swing phase and increasing the maximum hip hyperextension, and (b) the running poles generally reduced the foot-ground interaction and provided a source of propulsion during the push-off phase of the running gait, decreasing the amount of force and impulse imposed upon the foot in subjects with chronic knee problems.”

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Young-Hoo Kwon, Lori R. Bolt, and Jackun Shim
Mechanics of Pole Running in Subjects with Chronic Knee Problems
Ball State University, Muncie, Indianna, USA

Dr. Richard Steadman of Colorado's renowned Steadman-Hawkins Clinics advises cross-training to maintain flexibility and a good range of motion as well as strength in order to stabilize the knee joint. Biking, working out on an elliptical machine, walking uphill on a treadmill and of course, the good old "brisk 30-minute walk" are recommended proactive preventative measures. Add walking poles to that brisk 30-minute walk and you reap a cardio and calorie-burn bonus. Knee surgery -- whether repair or replacement -- can be the solution of last resort.

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Dr. Richard Steadman in an article from the Denver Post, June 16, 2008
How to Give Your Knees More Legs
Steadman-Hawkins Clinic, Vail, CO

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Calorie Expenditure

A study by the Cooper Institute showed that pole walking resulted in approximately a 20% increase in oxygen consumption and energy expenditure compared to regular walking at the same speed. Thus, the implementation of upper body muscular work while walking increases the amount of calories burned. This finding has important health implications as an individual who employs walking with poles as opposed to regular walking into their regular fitness program will significantly increase the amount of calories burned particularly over an extended period of time.

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A. Karawan, J.P. Porcari, N.K. Butts, A.M. Postmus, L. Stoughton, & J. Larkin.
Effects Of 12 Weeks Of Walking Or Exerstriding On Upper Body Strength And Endurance
La Crosse Exercise and Health Program, UW-La Crosse and Lutheran Hospital, La Crosse, WI

Walking poles work your arms, shoulders, chest and upper back muscles through a full range of motion as you walk. Think of it as cross-country skiing for walkers: With one walking pole in each hand, you grip the handles and push off with each stride. The arm movement adds intensity to your aerobic workout, which can help you burn more calories.

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Mayo Clinic physical medicine and rehabilitation specialist Edward Laskowski, M.D.,
Walking poles: Good way to maximize a daily walk?
Mayo Clinic

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(Arterial) Heart Disease

A study in the Journal of Medicine and Science in Sport and Exercise showed that people with arterial disease who pole walked benefited from increased cardiovascular fitness, increased exercise tolerance, lower perceived leg pain during moderate-intensity walking, improved skeletal muscle strength and endurance, and better weight control. Patients with favorable responses in 4 to 8 weeks would be maintained on an exercise program, thus potentially avoiding the need for surgery.  (Collins et. al, 2003).

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COLLINS, E. G., W. E. LANGBEIN, C. OREBAUGH, C. BAMMERT, K. HANSON, D. REDA, L. C. EDWARDS, and F. N. LITTOOY
PoleStriding Exercise and Vitamin E for Management of Peripheral Vascular Disease
Medicine & Science in Sports & Exercise. 35(3):384-393, March 2003.

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Breast Cancer Rehabilitation

Many breast cancer survivors suffer from impaired muscular endurance of the upper body following treatment. Shoulder impairment, which makes seemingly simple tasks such as pulling an object off of a shelf or reaching overhead difficult, often results in a decreased quality of life. Therefore, finding rehabilitation options that target shoulder function is of utmost importance for breast cancer survivors. Walking poles are easy to use in a variety of situations, provide increased stability for those who may need a third point of contact, and also increase the intensity of walking. For breast cancer survivors in particular, using walking poles is more beneficial than performing cardio respiratory exercise and resistance training alone as a result of improved muscular endurance of the shoulder.

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Lisa K. Sprod, MS, Scott N. Drum, MS, Ann T. Bentz, PhD, Susan D. Carter, MD, and Carole M. Schneider, PhD at the University of Northern Colorado
The Effects of Walking Poles on Shoulder Function in Breast Cancer Survivors
Integrative Cancer Therapies, Vol. 4, No. 4, 287-293 (2005)

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Cardio Respiratory Health Benefits

It was found that the use of walking poles significantly increased oxygen uptake, heart rate and energy expenditure by approximately 20% compared to walking without poles in fit subjects. In Porcari’s study of 32 healthy men and women walking with poles, results were an average 23% higher oxygen uptake, 22% higher caloric expenditure and 16% higher heart rate responses compared to walking without poles on a treadmill. Rate of Perceived Exertion (RPE) values averaged 1.5 units higher with the use of poles and the pattern of responses were similar for men and women.

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Porcari JP, Hendrickson TL, Walter PR, Terry L, Walsko G.
The physiological responses to walking with and without Power Poles on treadmill exercise.
Research Quarterly for Exercise and Sport 1997 Jun; 68(2): 161-6

 

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Neck and Shoulder Pain

The Finnish Helsinki Polytechnic's Faculty of Health Care studied the impact of regular participation in Nordic walking in spring 1999. They studied women working mainly with PCs and their symptoms in the neck and shoulder area and the mobility of the cervical and pectoral spine. The study showed that the symptoms in the neck and shoulder are disappeared among more than half of the participants and that the mobility of the cervical and pectoral spine improved significantly. Among older persons the use of walking poles is a factor of safety as they may prevent falling at the time improving mobility.

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Anttila et al. 1999

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Parkinson's Disease

In a study by Baatile et al. (2000), sixteen 72-year old veteran males with Parkinson’s  Disease carried out an 8 week-training programme three times weekly for 60 minutes per session. The researchers concluded that a regular nordic walking exercise program increased the perceived functional independence and quality of life in individuals with Parkinson’s Disease.

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Baatile et al. 2000

Journal of Vascular Surgery

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Psychological Benefits

A study at the University of Wisconsin measured the psychological profiles before and after 12 weeks of walking or Exerstrider training in adult women. This study concluded that Exerstrider showed significant improvements in depression, anger, vigor, fatigue, total mood disturbances, and total body-cathexis scores greater than just walking. Also, during Exerstriding, the use of both arms and legs working in opposition to each other (cross-patterning) may have stimulated a greater number of nerves and muscles, creating a more rhythmical and tranquil exercise.

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