Using Trekking Poles On the Camino de Santiago

Transcription

1 Nancy Reynolds, 2013

2 Table of Contents What are Trekking poles?... 3 Why Use Trekking Poles?... 3 Trekking Poles vs Walking Stick... 3 Selecting Your Trekking Poles... 4 Lightweight... 4 Collapsible / adjustable... 4 Straps... 4 Hand Grips... 5 Tips & Baskets... 5 Locking Mechanism... 5 Shock Absorbing Poles... 6 How To Use Trekking Poles for Maximum Effectiveness... 6 Adjusting the Straps... 6 Basic Guidelines on Pole Height... 6 How to Walk... 7 When Not Using the Trekking Poles... 7 Caring for Your Trekking Poles... 8 Air Travel and Trekking Poles

3 Here is a short primer on how to select a pair of trekking poles, and how to use them for the best benefit. (If you already have your trekking poles, you can skip ahead to the sections on how to use them correctly.) What are Trekking poles? Trekking poles are simply two poles, or sticks, used for long-distance walking. They come in a variety of styles, with varying grips, lengths, tips, and adjustability mechanisms. Trekking poles are a bit like ski poles, except that the hand grips will be a bit different. Trekking pole shafts are made from carbon fiber or aluminum, with hand grips made from foam, cork, or plastic. There are several different types of locking / adjusting mechanisms available, including twist lock, push-button, combination lock, and external lever lock. With so many choices, it s a good idea to visit a sporting goods store and try out a few models. Why Use Trekking Poles? Trekking poles provide several helpful benefits. First, they improve your balance when walking on uneven surfaces, or when carrying a loaded backpack. Second, they reduce the wear and tear on your knees. When used correctly on descents, trekking poles can reduce the pressure on your knees and legs by as much as 20%. Finally, using trekking poles can improve the efficiency of each step, and help you increase your speed on uphill stretches. Trekking poles are meant to make your walk easier. Using the tips and techniques in this document will ensure you get the most benefit out of your poles. Otherwise, you may end up carrying your poles across the north of Spain and expending a lot of extra energy in the process! Trekking Poles vs Walking Stick Many walkers on the Camino use a walking stick for balance, instead of trekking poles. What s the difference, and why choose one over the other? Trekking poles are usually sold in sets of two, so the big difference is having two poles instead of one stick. A walking stick can provide all of the benefits listed above; trekking poles can provide more of those benefits. Particularly if you have chronic knee problems or past injuries, trekking poles will be the better choice. What are the detractors, then? Trekking poles can be collapsed and attached to your pack when not needed; a walking stick can t. 3

4 Trekking poles can be collapsed, tucked into your backpack, and brought home after the Camino; a walking stick won t fit, and it won t make it past airport security. Walking sticks are made of wood, and some believe this element has a special energy, especially if you find your walking stick along the Camino. Using a walking stick keeps on hand free, but it also could make you feel unbalanced. Walking sticks are available in shops in the major cities along the Camino Francés, including Saint Jean Pied de Port. You can also find sticks suitable for the task along the trail. Selecting Your Trekking Poles As with most other items in the sporting goods store, you will be spoiled with choice on trekking poles. So here is the short list of features that you want to look for in selecting your poles. Lightweight As with all your gear for the Camino, you want to look for a lightweight option for your trekking poles. While you won t be actually carrying your poles, you will be moving them, and any extra weight will make that task more tiring, especially over a long day of walking. Trekking poles are made of either aluminum or carbon fiber. The carbon fiber poles are typically slightly lighter, and they will cost a bit more. Collapsible / adjustable As you will learn later in this primer, you will be adjusting your trekking poles as the Camino terrain changes. Your trekking poles must be adjustable, to allow you to make them longer for the downhill stretches, and shorter for the flat surfaces and uphill parts. Adjustable poles are also referred to as telescopic. When shopping for trekking poles, be sure to check that they can be shortened and lengthened to match your needs, based on your height (review the section below on guidelines for pole height before going to the store). Unless you are traveling by train or bus from within the European continent, you will need to collapse your poles for air travel. Some poles can be dismantled entirely, and separated into two to four smaller rods. With other models, the rods are connected by an internal elastic cord, which allows the poles to fold into three separate rods. This style is called a Z-Pole, and while it is collapsible, it is not adjustable. Be sure that your poles are both adjustable and collapsible. Straps Unless you select the fancy Pacer Trekking Poles, you want to be sure that your trekking poles have hand/wrist straps. These straps are essential for using the poles to their best efficiency and effectiveness. The better trekking poles come with straps labeled left and right, which is desirable. You will learn how to adjust and use the straps correctly later in this primer. 4

5 Hand Grips Trekking pole handles are made of cork, foam, or plastic, and each will provide a different feel and comfort level. Cork and foam are likely to be more comfortable, as they are softer and will absorb moisture. Plastic handles are likely to last longer, but they will be less comfortable in hot, sweaty weather. Trekking pole handles are made with ergonomics in mind. They come in varying angles and are molded in different hand patterns. Be sure to try out a few to see which one feels the best in your hand. Take a walk around the store with your favorite pair to see how they feel when you are swinging them in your arms. To be fully prepared to test-drive poles in the store, read the section below, and watch the recommended video on adjusting the straps of your trekking poles before heading off to shop. Tips & Baskets Trekking poles are made with metal tips on the ends, and often come with rubber tips which fit over the metal tips. The metal tips are perfect for use on soft surfaces such as dirt, mud, grass, and gravel. If you are walking on a hard surface, such as asphalt, concrete, or a sidewalk pavement, you will want to put rubber tips on the ends of your poles. The rubber tips serve two purposes. The first is that they allow the poles to grip the hard surface (the metal tips will slide), and render the poles useful. The second is that the rubber tips silence the tap-tap-tap of the metal tips, which will endear you to your fellow pilgrims and the locals whose towns you are walking through early in the morning. If your trekking poles don t come with metal tips, you can buy them separately at the sporting goods store. They are also available at outfitter shops in the larger cities along the Camino. There are two styles of rubber tips available, round and fitness. The fitness tips are used when using the poles for exercise, in something called Nordic Walking. For the Camino, you want to use the regular round rubber tips. If you have a choice, buy the best (often most expensive) rubber tips available. They should have a metal ring inside the tip, which will prevent to metal tip from breaking through the rubber. The cheaper rubber tips will not last for the full length of the Camino, and the metal tips will be breaking through to tap on the asphalt before you know it. Some trekking poles come with a plastic basket placed just above the tip, like those seen with ski poles. The basket is used to prevent the poles from sinking deep into mud or other soft surfaces. It is a useful but not necessary accessory. Locking Mechanism As mentioned before, there are four different styles of locking mechanisms available on trekking poles: twist lock, push-button, combination lock, and external lever lock. Which one is the best? There is no standard answer to the question of which locking mechanism is best. Instead, experiment with each of the different options, and choose the one you like. Be sure you are comfortable lengthening and shortening the poles, and test that the mechanism locks correctly by pushing down hard on the poles once you have set them to the desired length. 5

6 Shock Absorbing Poles Anti-shock, or shock absorbing poles allow the poles to compress, like the shock absorber on a car, when you press down on them. This can soften the initial impact when the pole contacts the ground, which may reduce the impact on wrist, arms, elbows and shoulders. There are conflicting views on whether or not this feature is worth the extra cost; in the author s opinion, it s not. But if you find a set of poles you love, and they have an anti-shock mechanism, don t rule out the poles on this feature alone. How To Use Trekking Poles for Maximum Effectiveness Adjusting the Straps Unless you have Pacer Poles, your poles should have hand/wrist straps. The straps play key role in the comfort and effectiveness of the poles, so it is important to use them correctly. For a lesson from the expert on trekking pole usage, watch this video clip: with Jayah Faye Paley. Jayah also has a DVD out on how to use trekking poles, and you might be able to find a copy at your local library (possibly in VHS format, though). By the way, she is the only person who I trust on this topic; most of the other videos on youtube will lead you far astray. For more info on Jayah and her area of expertise, check out Once your straps are fitted correctly, gripping your trekking pole will take nearly no effort. Simply grip gently with your thumb and forefinger, and rest your hand in the strap. There is no need to clench the handle with all of your fingers. (Not applicable with Pacer Poles.) Basic Guidelines on Pole Height On Flat Surfaces There is a prevailing misconception that the poles should be set so that your arms are at a 90 degree angle when holding your poles standing still. This is not the case. You want your poles set a couple of inches shorter than this. The goal is not to have to lift the poles much as you walk on flat surfaces. The photo to the right shows the correct height for walking on flat surfaces. 6

7 Walking Uphill When walking uphill, you want to keep your poles at the same height as for flat surfaces. Walking Downhill For walking downhill, this is when you lengthen your poles so your arms are at 90 degrees to your body. For very steep descents, you may even lengthen them more. How to Walk The most difficult thing when starting to use trekking poles is getting the rhythm down. I favor a four-step process for true beginners. a. First, adjust the poles as described above, to the length for walking on flat surfaces. b. Next, hold one pole in each hand, in the middle of the poles, like you are carrying a rolled up newspaper (not by the handles or straps), and take a walk on a flat surface. While walking, allow your arms to swing freely, in time with your steps. Your arms should naturally swing opposite to your legs (right leg out with left arm out, and vice versa). Do this until the rhythm feels natural. c. Next, put your hands through the straps, as instructed in the video. Now, take the same walk as in the last step, allowing your arms to swing naturally, in time with your steps. You will need to lift your arms slightly, so you don t drag the poles, of course, but your walking should feel leisurely, as if you are out for a stroll. Keep your arms moving to match your steps. If you are having trouble with the rhythm, the other trick is to pretend you are marching, and exaggerate the movement of lifting your arms in time with taking each step (arms opposite to each leg). It s all about finding the rhythm. d. Once you feel comfortable with the rhythm, put on your fully loaded backpack, and go for a real walk. As you walk, notice how you feel on uneven surfaces, and how the pack changes your center of gravity. You will find yourself leaning on the poles more and more, but they should still be in rhythm with your walking. For walking uphill and downhill, the rhythm will be essentially the same. The main difference is that you will be putting much more pressure on the poles, and you want to bend your knees and use your quadriceps to bear your body weight (sort of a slight squat). Going uphill, you push on the poles to propel you (and to build up some pretty hot-looking triceps, for what it s worth). Going downhill, you push down on the poles, so your hands and the poles bear some of your weight. When Not Using the Trekking Poles Some people use their poles all the time, regardless of the terrain. Others prefer to use them only on descents, or only when the trail surface is uneven or muddy. At some point, everyone wants a break from the poles, and then what do you do with them? This is one of the reasons why you want collapsible poles. When you don t need the poles, simply collapse them, and attach them to your backpack. Since every backpack is different, it might take some experimentation to find the best way 7

8 to attach the poles. You may want to bring along a lightweight carabiner to hook onto one of the backpack straps and loop the pole straps through. Caring for Your Trekking Poles Like any valuable gear, your trekking poles need some basic care to keep them in good working order. If you use your poles in the rain, or they get wet in another way, dismantle them and wipe them down using a dry rag at the end of the day. Pay extra attention to the locking mechanism. Never use a lubricant on the poles or their locking mechanisms. If your poles have a twist-lock, be careful not to over-tighten the locking mechanism. This can strip the threads of the locks and reduce their life. Trekking poles are marked to indicate the length of the poles. Each section of the poles will have a place indicating the maximum length possible. To ensure the stability of your poles, do not extend past this point. When traveling, collapse the poles down to their smallest length. If the individual rods come apart, separate them completely before packing them in your backpack or suitcase for air travel. Air Travel and Trekking Poles Since 9/11, airport security has been strict regarding what items can be carried onboard airplanes. Anything that could potentially be used as a weapon is not allowed. This includes trekking poles, since they have a metal tip that could do some damage, with the proper motivation. Recently the Transportation and Security Administration lifted the ban on ski poles onboard flights, which we will assume will carry over to trekking poles. However, there is no guarantee that the TSA officer you meet at the airport will be cooperative. Placing your adjustable trekking poles into your checked bag is easy enough just collapse them down to their shortest length and place them in your backpack or suitcase. But what if you don t want to check your backpack and prefer to carry it on the plane? The best suggestion we have heard is to pick up a poster tube that s large enough to fit your collapsed poles, and use that to carry them on the plane. Then, if you get stopped at security, it s easy enough to check the tube. Be sure to come prepared, with your name and contact information written on the outside of the tube. The US Postal Service has a mailing tube that might do the job. Check it out here: 8