Introduction:
Summer is the perfect time to embrace the great outdoors and surround yourself with nature. Whether you enjoy leisurely strolls, challenging hikes, or want to take your exercise routine to the next level, canes and walking sticks can be a valuable companion to enhance your mobility and balance. In the past, these accessories were primarily associated with the elderly, but in recent years, they have gained popularity among people of all ages. Not only do walking canes and hiking poles improve your hiking experience, but they also help prevent future issues and injuries, particularly in the lower back and knees.
How Walking Canes Enhance Mobility and Prevent Injuries
Walking canes and hiking poles offer numerous advantages when it comes to mobility, balance, and safety while walking or hiking. As we age, our postural stability index (PSI) begins to decline, especially after the age of 60. By using walking aids, we can correct these balance issues and simultaneously enjoy nature.
Mobility
Hiking poles and walking canes act as a fantastic way to distribute the force exerted on the lower limbs to the arms. This alleviates strain on the knees during downhill hiking and the lower back during uphill hiking. By redirecting forces away from the lower back and knees, walking canes allow us to maintain better posture and reduce ground reaction forces on the knee joints by up to 16% compared to not using any aids.
Research has also shown that using hiking poles on trails and level surfaces leads to a more forward-leaning posture, which reduces knee movements and eases the workload on the joints of the lower limbs.
Injury Prevention
Regular hiking is an excellent form of exercise, but over time, it can lead to muscular and joint wear and tear, increasing the risk of injuries and mobility issues. By using hiking poles, the load placed on the joints can be reduced and transferred to the poles, lowering the risk of joint problems later in life. Additionally, walking canes provide better balance, a more stable gait, and reduce the risk of falls, ultimately preventing lower back pain.
Balance
Maintaining good balance is essential during walking and hiking, especially on uneven terrain, to prevent falls, injuries, and promote proper posture. Walking canes have been shown to improve balance and stability for hikers carrying a load on their backs and individuals with mobility concerns.
Safety
Walking canes have benefits beyond health and balance. They can be incredibly useful in hazardous situations encountered during hikes. They assist in testing the depth of uncertain terrain, provide balance and stability while crossing fast-flowing streams, help you reach your destination more efficiently, offer protection against wildlife encounters, clear cobwebs or hazardous plants from your path, and even serve as a makeshift splint in the event of a medical emergency.
Enhancing Exercise with Nordic Walking
Nordic walking, originally developed in Finland in the 1990s to help cross-country skiers train during the off-season, has gained popularity as a way to enhance exercise and provide a full-body workout.
Although walking without poles is a great exercise for the legs and knees, incorporating walking canes into your routine by pushing against the ground with each step strengthens your arms, shoulders, and abdominal muscles. Nordic walking offers several additional benefits, including higher calorie consumption compared to walking without poles, increased cardiovascular metabolism, improved flexibility in the upper and lower body, the ability to walk at a faster pace, and the opportunity to join Nordic walking clubs, which provide an excellent social activity.
Who Can Benefit from a Walking Cane or Hiking Pole?
The use of a walking cane or hiking pole can benefit anyone regardless of age or fitness level. Whether you're an avid hiker, someone who enjoys leisurely walks, or even someone with mobility issues, these aids can enhance your experience, improve balance, and prevent injuries.
