Handy auto tool to help prevent falls

This lever fits easily in the car door latch  (when open).  It’s an ideal gift for anyone who has trouble getting in and/or out of a car.  Universal fit, portable, supports up to 300 lbs, lifetime guarantee.   It’s really cool!

Knee Replacements: Prepare For and Recover From – How POLES Help

From Consumer Reports onHealth newsletter (excerpted):   Knee replacements are on the rise.  The rate among adults 45 to 64 more than doubled between 1997 and 2009…and the numbers will probably keep climbing.   …predict that 6.5 million adults will be diagnosed over the next decade with knee osteoarthritis, the main reason for the surgery.

• Use POLES!  Stay strong and active. 
• Avoid using a cane which puts you into a seriously uneven gait and can cause compensation injury.  Use a cane if you need to, but using poles provides a much more natural, fluid gait.
• You might find you can delay surgery; I’ve known people who have avoided the “let’s put you under the KNIFE ” diagnosis by using poles and getting significantly stronger and more mobile.
• Prepare!  Learn optimal use ahead of time.  You’ll notice an unweighting of the challenged knee joint because your upper body is helping in a healthy way.
• Recovery after surgery:  Transition from a walker to your POLES (which you’ve learned how to use), not a cane.  Why clump around when you can use both arms and your whole torso?
• Recover faster – because you’re stronger to begin with.
• Get  fantastic exercise in your back and arms – this presumes you’ve learned optimal use.

There are so many other benefits, including:

• Achieve, Maintain, even Regain Mobility! – Help prevent injury & falls.
• Exercising the back muscles (bi-laterally)  helps the spine stay strong, healthy & YOUNG – Yippee!
• Handle uneven terrain with more CONFIDENCE.  What once was a non-event (like driveways or curbs) can become insurmountable obstacles.

I worked with Jeanne, a writer who at 79, could not step off a curb.  Within a year she was hiking again.   We met twice a week for many years and she was able to RE-OPEN doors she thought had shut forever.  She loved her poles and loved getting outside walking around Foothills Park in Palo Alto, CA.

Pole Walking Classes all over the Bay Area

Determining which poles best suit a person’s issues and goals is an important part of the learning process.  We use all 3 types of poles, helping participants figure out what works best for their structure (fit), their issues and their goals.

Take a look at this Article in the Pacifica Tribune this morning.  We offer 3 levels of classes so anyone can learn great skills to more fully enjoy the outdoors.

• How to use POLES for Hiking & Outdoor Exercise
• How to use POLES for Balance, Mobility and Basic (Functional) Walking
• Walking Workout:  Urban PoleWalking for Health & Fitness (Nordic Walking)

Regardless of your activity level, you can achieve many benefits from learning these skills.  Your back and knees will thank you and you’ll feel taller.

Increased circulation to the brain is a good thing!  Being outside, with your buddies, enjoying a full body experience is the triple win of poles!

Check our calendar for all class listings, including Rocky Mountain National Park!

Trekking Poles for use with Wheelchairs?

I was initially very skeptical about using poles with wheelchairs.

Why?  Because we teach people to use big pushing muscles – muscles in the back that support and elongate the spine.  My concern was that the more fragile pulling muscles (like the anterior deltoid) might be used and therefore strained.   Also, I thought some control of the chair might be compromised.

But Guess What?  At the No Barriers Summit, I spoke with Liesl, the paraplegic pictured below, who said she loved them.  Why?  Because they’re great for cross training.

So like orthotics, or using poles or learning any new skill – weave it in gradually.  Please don’t over do it.  and…enjoy your poles!

Notice that Liesl’s straps are snug?  This helps prevent hand strain, improves her power and allows her to use arm and back muscles for movement.    Notice that her arms are relatively straight and close to her body?  This helps recruit larger muscles in the back.    Her good form is part of why she enjoyed this pole session!

Photos are compliments of Melanie at LEKI.  As always, click on any photo to enlarge.  Press the back button to return to post.

Using poles to push forward

Using lats for pulling

Practice turning

And, lest you even THINK of feeling sorry for Liesl, be advised that she is an airplane mechanic in Alaska.

Poles pictured are LEKI Corklite Aergon SpeedLock.

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

Save your Knees: Benefits of using poles for hiking and walking

With OPTIMAL USE, you can achieve ALL these BENEFITS of using Poles for Hiking, Walking, Exercise, Balance & Mobility!

Win-Win-Win ~ Be in nature, connecting with your friends and family while getting a great workout using your whole body.

Improve Power, Balance, Control & Confidence ~ Confidence is the #1 benefit for many pole users.  It cannot be taught, but it is felt almost immediately and empowers people of all ages.

Preserve Joints ~ Reduce stress on knees, ankles, hips, and spine.  Optimal use helps to prevent strain on joints in the hands, arms and shoulders.

Fat Burning & Weight Loss ~ Experience faster, easier and more efficient calorie burning and energy use with poles because more muscles are recruited in less time.

Focus ~ Using poles reminds us that we’re getting great exercise.  The constant feedback we receive enables more consistent spinal rotation, power and attention to our bodies.

Improve Gait ~ Walking with 2 poles facilitates a more even, fluid and reciprocal gait.   People preparing for or recovering from joint resurfacing or replacement can help “unweight” a joint.

Increase Endurance ~ Spread the work of the muscles over your entire body to experience more energy and greater endurance for your hike or walk.

Improve Posture & Cardio-Pulmonary Function ~ Walking with poles “self corrects” posture allowing your lungs to reach greater capacity.  This benefits cardio-pulmonary function and helps to increase endurance.

Weight-Bearing Exercise – Build Core Strength ~ Weight-bearing exercise is recommended for prevention and management of osteoporosis.    Using poles while walking is a time-efficient way to get weight-bearing exercise.

Compliance ~ “Sporty” poles can be more empowering than a cane.

Lymphedema ~ Movement of hands & arms may facilitate reduction of swelling in hands during exercise.

Reduce Risk of Falling & Injury ~ Poles provide bi-lateral stability.

Equalize ~ Family and friends of uneven abilities can walk together – poles can give you an “edge” and help you keep up with your buddies.

Enjoy the Outdoors, Feel the Power ~ Venture onto uneven terrain with confidence and have more fun while hiking or walking!.

Achieve, Regain & Maintain Mobility ~ “ARMM” yourself with a vital skill for LIFE!

Restore & Maintain Spine Function ~ Walk with attitude and vitality.  Look and feel YOUNGER!

©AdventureBuddies.net ™

POLES for Balance, Mobility & Functional Walking

We’ve updated the education page for the DVD:   POLES for Balance & Mobility.

This  DVD is chapter-based. The chapters are listed so you can easily find what you want to work on.  

This training is designed to be used as a progressive (you get better as you go) tool either on your own or in conjunction with your physical therapist or trainer.

You can work on one skill at a time or get an overview to decide where you are in your mobility.

Our progressive format is an important element – so many people have told us that they go back again and again after practicing.   We even put in learning tips so you can see how others approach these skills.

When you have a moment check out the updated page.

If you’re thinking about purchasing poles, take a look at the updated Pole Buyer’s Guide page as well as the Product Recommendations.

You can even fill out the Product Consultation Form at the bottom of the Recommendations page for some feedback on which poles might best suit

• your structure
• your issues
• and your goals.

These are the 3 things we look at to determine which poles best suit and fit you.

Parkinson’s Disease: Poles can help!

Click here to see an article that recently appeared in the Denver Post.

Why optimal pole length improves performance on the trail

I recently saw a video on YouTube about how to set pole length.  It was beautifully presented.  But it was filled with information, presented as fact that is so contrary to everything we teach that I need to clarify what we teach and why.

Our techniques are designed to help you use poles efficiently so that you can achieve the many benefits. Incorrect technique can cause strain in your hands, wrists, forearms, elbows, shoulders – even your neck. Learn how not to use the “Death Grip.”  The thumb joint is fragile.  Reducing knee stress at the expense of a strained or damaged thumb joint is completely counterproductive.

Optimal pole length gives you 3 major benefits:

1. On flat terrain, you achieve ease of use and can avoid strain
2. On uphill, you improve endurance, posture and power
3. On downhill, you’ll be at the optimal length to preserve your knees and improve your performance.

The traditional teaching on pole length is pervasive and consistent.  Everyone will tell you exactly the same thing – set your poles at a 90 degree bend in the elbow.  Our training is completely, yet subtly different.  Walk around on flat terrain with your poles set at 90 degrees.  Then try our method, feel the difference, and decide what feels better for the joints of your hands, wrists, elbows and SHOULDERS.

Next post:  How to set starting (Baseline) pole length.

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