Practice Hikes: Using Trekking Poles to explore EB Parks

The East Bay Regional Park District (EBRPD) is the largest park district in the nation; second largest in the world.  Every 2 months, they have an activity guide called Regional In Nature “RIN” in which they list an amazing array of classes/workshops/events, including a variety of PoleWalking classes and practice hikes/walks…presented and taught by yours truly   My class sizes are limited to facilitate optimal learning.  They fill fast, so reserve early.

Friday’s Practice Pole Hike at Tilden Park’s Botanic Garden was magical.  Go NOW!  It’s Free!  Glorious blooming flowers smile at you!   The creeks are roaring and you get to explore the entire State of CA (botanically) in about 2 hours.  Stop in the nature center, say howdy,  and see the cool pine cone display.    EBRPD staff are friendly, knowledgeable and genuinely interested in helping you have the best possible experience in the park you visit.  Above are the Fawn Lillies and the Giant Wake Robin (Trillium).  Click on any picture to enlarge then the back button to return to post.  

Below, in photo #3 Helen’s poles are behind her on the stairs – they would support her better if they were out in front of her.  I met Helen at Yosemite Conservancy’s Spring Forum (scroll down to see that blog post).  At 85, she wants to keep hiking so I encouraged to her come to the Botanic Gardens Practice Hike.  It was a lovely afternoon in a spectacular setting   We wandered all around the Gardens exploring and marveling at our CA abundance.

The next day, Saturday, was our 3rd time this year at Black Diamond Mines Regional Park.  May-Oct we head to cooler climes.  But right now, it’s spectacular.  Take the Mine Tour

The morning Basic Skills Class was a great intro for 11 Happy Hikers.   We cover the basics, learn (or re-learn) how to walk with attitude and spinal rotation, then we pick a hill with reasonable footing and march up and down.  We practice powering up the hill and supporting our joints on the down.  We lengthen, then lengthen again, again and again until we know the OPTIMAL length to use on downhill.  It’s not until you know what TOO long is, that you will feel what long enough does for your knees.  This phenomenon is something you really want to experience.  Having good hand and body position is essential, but pole length is an important factor in achieving optimal performance when hiking downhill.

On our afternoon Practice PoleHike, we started and ended with the steep mine tailings – working on our footing and doing lots of adjusting to FEEL the optimal length on the downs.  Then we wandered over to the Visitor Center Mine which is OPEN after a long closure.  We watched the historical short video on the area then headed out on the trail on a gorgeous clear day.   The views were stunning!

Even when the rest of the East Bay is a mud-fest, the sandstone here provides good footing.  Our hike is somewhat challenging and gives us lots of opportunities to practice pushing up with power and picking our way down.  With practice, confidence improves.  Everyone has some homework to do and is encouraged to practice what feels a bit awkward.  We provide many tools for your hiking toolbox and every class is different, which is why some folks take classes again – to refresh, to learn additional skills and to expand their hiking horizons!

Trekking Poles FAQ: Are Hiking Poles for Everyone?

No, but… Using poles provides many benefits for people who like to walk or hike.  Optimal use of poles encourages better posture, endurance, confidence and gait.  Using the upper body muscles helps to preserve joints all over the body.

In the literally thousands of people I’ve encountered over the last 15 years, I’ve met a handful that really were not pole people.  One lady was so uncoordinated, that she was terrified.  It was a bad fit.   People that have progressed to a walker often can no longer benefit.   A hiking buddy of mine (who loves to talk) trips on poles when he uses them.  Best for him to not have poles.

Sometimes people have to ease into learning new skills like using poles – or any new thing (think orthotics).   Here’s a very recent example:  One lady was given this prescription:  Use your new poles for only three to five minutes, 2 or 3 times a day.  Consistency/Frequency with very low intensity & duration.   She then went out for an hour with a friend and overdid it.  She damaged her fragile shoulder and hated her poles.   She admitted she was out too long, was distracted and did not focus on her form.   She called her poles “toxic.”   I silently shook my head in frustration at her admitted and blatant violation of her body.  She blamed the poles even while admitting her ridiculous and (as it turned out) dangerous behavior.   Rather than gently and progressively lubricating the shoulder joint and slowly building muscles that support the shoulder, she ended up back at the doctor’s office in severe pain.

Poles COULD have helped her in many ways, but she did not listen to either her body or her trainer.   Regular readers of this blog know that I like to focus on the positive.  So I end this post with happier thoughts.

“To be interested in the changing seasons
is a happier state of mind
than to be hopelessly in love with spring.”  ~ George Santayana

“Giving people self-confidence
is by far the most important thing that I can do.
Because then they will act.”  ~ Jack Welch

Back Pain Tip: Take a Walk – A REAL Walk!

People with back pain were once told – Go to Bed!  Now physicians and therapists often say – Take a walk!

But do these wellness professionals intend for you to walk with your spine rigid ??? You might as well go to bed.    No, they envision the natural movement pattern of the spine.   Yet, so many people walk without any thought to the movement of their spine.

I walk, therefore I exercise.  Really?

Watch people walk.  How many are really getting exercise?  How many are walking, head crooked into a cell phone or doing what I call walking old?  What will help you achieve a more natural walking gait that will help your spine?    Here are some ideas:

• Focus!  Put your attention into your walk.  Get off the cell phone, off the IPod, out of the external and really notice your form.
• Notice your arm swing, your stride length, how your feet move, where you’re looking.
• Are you breathing?
• Give a mental lift to the bottom of your rib cage.
• Notice what happens to your form when you think of adding attitude to your walk.
• Think of cues like sachet, strut, sassy and see what happens to your form.
• Roll your shoulders up, around and back.
• Think of retracting and depressing your shoulder blades (see scapular stabilization on this blog).  This recruits the muscles that support and elongate the spine and feels really GOOD.
• Learn how to use POLES to really strengthen your back muscles and to lock all this attitude in for your entire walk.
• Create Positive Muscle Memory:  Give yourself a mental pat on the back when you’re focusing on your form.
• Give yourself a mental pat on the back when you are not focusing on your form.  You remembered LATE!

Trekking Poles Tip: Improve Power and Performance on Uphill

Once you’ve learned optimal form and muscle recruitment for going uphill, we have another tip that will significantly improve your performance.

In just one word – Cadence!  Bikers know about cycling cadence.   With proper gear shifting, pedal stroke is rhythmic and gears are not ground.

It’s the same on the trail.  As you change terrain, modify your stride to maintain your rhythm.  Here’s how:

• Find your natural walking rhythm without poles.  Make sure you’re using your optimal walking form – natural arm swing with spinal rotation.
• Using poles, feel that same rhythm.
• Focusing on your form, notice how you can maintain the relatively same pace as you start up a gentle hill.  In order to do this, you’ll need to shorten your stride.
• Imagine that you’re shifting into low gear as you would in a car going steeply uphill.  Plan your “gear shift.”

Practice this without your IPod or cell phone or any other distractions.  Lock in your form so that you can maintain your rhythm and cadence even while chatting with your buddies on the trail.

Remember, when ever you think of something that brings you back into your body – honor that awareness.  When you think of cadence, work on your rhythm.   Everything is linked.  You’ll notice better breathing, better use of the muscles in your  back and you’ll be able to relax your hands/jaw/shoulders.  Optimal form is a lifelong process.

Enjoy your poles; enjoy the outdoors!

 

Learning How to use Trekking Poles for Hiking, Walking and Mobility

People are like containers.  Fill them up to capacity and then either they overflow or something has to come out to make room for more info.

Learning a new skill takes PRACTICE.  In a field seminar, we fit people to determine which poles best fit their structure and will help them achieve their hiking or walking goals.  Then we discuss how to properly use straps, how to optimally set pole length and then how to OPTIMALLY use poles on a variety of terrain.

We make a clear distinction between correct use and optimal use.  Since everyone is different, with individual goals and issues, we encourage people to FEEL what works best for them.   For instance, just because everyone on the planet says to set poles at 90 degrees at the elbow does not make it right for everyone (or practically anyone).  What if you have lateral epicondylitis (tennis elbow) or a past bout of rotator cuff syndrome or tired wrists from using a computer?  The key is to provide  the many benefits of poles WITHOUT inviting strain elsewhere.

So how does someone learn to use poles in the best way for their individual needs and goals?

Here in the Bay Area of Northern CA, we offer a variety of classes and field seminars  (calendar).  If you have the opportunity to take a class, great!

If you’re not local to AdventureBuddies, watch the DVD that best addresses your abilities.   Then read the DVD updates on this blog.   It’s wildly expensive to update a DVD, but we use this blog to update and enhance the training.  If you’re in doubt about which DVD will best help you achieve your goals, start with the Mobility DVD and progress to the Hiking DVD.

Enjoy your poles, your body, your buddies and the outdoors!

Posture and Memory: How to improve both!

Yikes!   SO many things to remember all the time.   To maintain optimal and erect posture is WORK.   So how do I coach people to lengthen, elongate, lift, scan and BE  TALL?

My two best tools:

1. If something enters your realm of consciousness, honor it.
2. Every time you stop and start, press your RESET button.

That’s it!

I shall elaborate, but first, I need to talk about what a teacher or trainer does in order to achieve the desired result.   If I said the same thing to you 20 times and you were not “getting it,” who is at fault?  And, yes, there is fault here.   Well, I, as the instructor need to change my message.   I need to find another way – something that resonates for YOU.

That’s why I have so many cues in my toolbox that sound similar – I’m looking for the key to your lock, so that you will feel the lift, feel the difference, achieve the optimal (fill in the blank, in this case POSTURE) result.

Now for elaboration on my TWO tools:
#1)    DON’T try to remember everything.   Just allow whatever floats into your brain to be there; recognize and honor it, follow it.   That cue, that reminder, is linked with others so they naturally follow.   Forcing good form does NOT work.

#2)   What and were is your reset button?
What:   An imaginary button that you mentally press that brings you into your optimal posture.
Where:  Probably the middle of your chest.
When:   Press it every time you stop and start and then FORGET ABOUT IT.   When you remember to press it, give yourself a pat on the back.   When you forget – well you remembered, but just a little late.  Yippee!  Give yourself a high five!

What works for you?

Trekking Poles Tip: How to turn up your POWER

HIKERS:  Try snugging up your straps. Yes, it’s that simple.  If you use the straps correctly and your body optimally, the poles are an extension of your arms.   It’s easier to feel the PUSH of the poles on flat and uphill if you’re using them in a pushing action.  This sounds simplistic, but try tightening your straps the next time you want to really MOVE and see how it feels.

This extra POWER  presumes you’re using poles optimally and also using gloves.  We like simple bike gloves – no Velcro and finger pockets for easy removal.  They can significantly improve your performance,  reduce hand strain and protect your hands on the trail.

Notice the distinction we make between correctly and optimally.  This is very important and deliberate.  EveryBODY is different and it’s important to LISTEN to your body.  Make accommodation where and when you need to.

• Optimal use of poles means you’re getting the most benefit for your body based on your goals.  Your goals usually depend on your issues and the terrain.
• Correct use means you know the basics.  For example, how many times have you seen people hiking with their travel tips on or hauling themselves uphill?  Or using straps in a way that facilitates what we call “The Death Grip?”

The list of non-optimal things we see on the trail goes on and on. I like to focus on good form and I enjoy when people want to learn and understand that, by learning, they get better exercise, improve their performance and their enjoyment of the outdoors.

Trekking Poles: Travel Tips

Question from the Facebook PoleWalking page:

“In mid-October I am going to northern Spain to walk the Camino de Santiago and would like to get information on air travel with poles and any other info about this walk and the weather you may have.”  Margy S.

I’ll address the travel with poles question and hope fellow AdventureBuddy  Lee Sandstead might address the other questions as I believe he’s there right now.

POLES in carry on: Good Question.  Far be it for me to predict what current airline policies are.

Carrying your poles onto the plane:  Another quagmire.  If you look like you NEED them, then maybe.  But only if you have your rubber tips on.

POLES in checked baggage: Absolutely!

• Make sure you know how to easily take apart and put together your poles  (you might not believe the number of people who have trouble with this).
• Take them apart for travel if they do not easily fit into your luggage.
• Secure expanders if they are the removable kind.
• Put a rubber band around all sections
• Put all sections in a pillow case.  Lose one section and you’re sunk (yes, this happened to a buddy in a remote section of China, yikes!).
• Rubber tips are considered an accessory.  I consider them an essential part of your poles.  Use them instead of travel tips.
• Make sure your rubber tips are securely affixed.  We like LEKI tips for the models of poles that we recommend.

As I like to convey in my Yoga classes – enjoy the journey as well as the destination.  Happy Travels!

Pole Walking: Walking with Attitude, Walking YOUNG

As we age, we can lose or reduce spine function.   Using poles for walking and hiking enables us to use our upper body muscles to help preserve our joints.   Spine function can be restored. This is done because, when we walk with poles, we appear to walk as we did when younger – with attitude.   We are using muscles which support AND lengthen the spine.   Walking with attitude – with purpose – is the natural walking pattern.   It’s called reciprocal gait. It’s the diagonal pattern of opposite arm and leg.   When this occurs, the spine is able to ROTATE. This spinal rotation feels good, looks good and is very healthy.

Walking with poles recruits core muscles, including the latissimus dorsi, lower trapezius and oblique muscles.   These core muscles, when used, strengthen.   When optimal posture and form are used, the spine lengthens.    Gravity acts,  the spine compresses, we get shorter.   Using poles actually can reverse this process – the spine lengthens and elongates.

All of this assumes a natural arm swing. The arm swing is part of the spinal rotation and muscle recruitment. Learning optimal use of poles is key to achieving these benefits.   Beware fads or techniques that involve elbow pumping.   Repetitive movement of a joint can cause stress.   Repetitive movement especially of an elbow joint can cause tendonitis.   Anything that does not look natural or like walking “with attitude” needs to be approached with caution.

• As you walk, think of walking with purpose or focus.
• Think of a lovely sachet or of strutting.
• One lady said, “Oh you want me to walk Sassy!.”  YES!
• Whatever works for you, know that you cannot rotate too much.
• It only looks like you’re walking YOUNG.

Regain the vibrancy of youthful walking – learn to walk optimally with poles and Enjoy the Outdoors!

 

 

New Facebook Page for people who love to walk and hike with poles

I just created a new Facebook Page for people to use as a FORUM for asking questions, discussing how poles enhance their outdoor experiences and help them achieve their goals.

Please check it out and click the LIKE button to enjoy:  FaceBook Page for Pole Walkers

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