Latest news with #physicalTherapy
Yahoo
26-06-2025
- Health
- Yahoo
Best walking poles for 2025, tested and reviewed by a personal trainer
Whether you're not so steady on your feet right now or looking to amp up your walking routine, walking poles just might be the secret weapon you've been waiting for. While walking and hiking are highly accessible exercises, adding poles can make challenging terrain feel more manageable and transform a simple stroll into a full-body workout. Finding the best walking poles for your needs can be game-changing — they engage your core, arms, shoulders and back with each step. Even better? Research shows that using walking poles, also called trekking or Nordic poles, lets you work harder and burn more calories without feeling more tired. As physical therapist Amanda Derstine explains: "They redistribute your body weight, offloading your hips, knees and ankles," while reducing pressure on your lower back, quads and glutes. One small study found that using poles reduced the impact force on participants' feet by up to 5%, and the athletes provided with poles powered up hills 2.5% faster than those without. The benefits may extend beyond performance gains. A small study of women over 60 years found that pole users enjoyed improvements in posture, flexibility, endurance and balance when using these walking accessories, making them a possible safety tool for individuals in older populations. Walking poles create a wider base of support, which is especially valuable for balance on uneven surfaces, Derstine explains. This is ideal not only for older adults, but for pregnant individuals and those recovering from injuries. "Walking poles can be extremely helpful for anyone dealing with a joint injury such as knee meniscus tears, hip labral tears or osteoarthritis in the knees, hips or ankles as well,' says Derstine. Katya Campbell, fitness director at Mountain Trek Health Reset Retreat, cites another surprising benefit: Using walking poles can boost grip strength, which "may be a better indicator of life expectancy than blood pressure." Beyond the research, as a personal trainer who regularly goes on long walks and hikes, I've personally felt the difference since adding poles to my routine. This is especially true for tough hikes that typically leave my hips and glutes sore the next day. Walking poles help improve my posture and reduce strain on my joints, making the distance feel less taxing. And while serious hikers like myself swear by them, you don't need to be scaling mountains to benefit from using poles. Whether you're heading out on trails or walking for exercise, poles can help you move better, feel stronger and go farther with more confidence. To help you choose the best walking poles for your needs, I consulted three fitness experts — a physical therapist, a trainer and a movement specialist — and put six top-rated models through real-world testing. Here are the top picks: Best overall walking poles More walking poles we like for 2025 Factors to consider when purchasing walking poles How we chose Other products we tested FAQs Meet the experts Choosing the right walking poles depends on your goals, environment and comfort preferences. Here's what to look for when comparing options: Pole type: Trekking poles are usually lightweight, collapsible and ideal for hiking and uneven terrain with removable tips for different surfaces. Nordic walking poles focus on fitness, using either strap systems for grip-and-release movement or shelf-like grips for continuous contact, with angled tips for proper technique and full-body engagement. Hiking staffs or hiking sticks are used singularly and are more of a walking aid. Tips and baskets: Carbide tips are ideal for trails and rocks while rubber tips excel when you're walking on pavement and indoor surfaces. Baskets help keep your poles from sinking into the ground. Small ones are great for regular terrain, while larger ones are best for snow or softer surfaces. Weight: Lighter poles reduce arm fatigue and are great for fitness or long hikes. Heavier poles, like the Jetti, can increase upper-body engagement and calorie burn but may be tiring on extended outings. Material: Carbon fiber poles are lightweight and as Campbell notes, "a lightweight pole helps reduce tension in the arms and shoulders." While these come at a premium, they're often worth the investment for serious users who enjoy long treks. Durable aluminum options, on the other hand, offer a budget-friendly yet slightly heavier alternative. Grip: Cork resists sweat and molds to your hands while reducing vibration — ideal for hot weather. Foam offers the softest touch and good moisture absorption, while rubber insulates best in cold and wet conditions, but can cause chafing and sweating when used without gloves. Adjustability: Adjustable poles use telescoping or lever-lock systems for height customization, ideal for varied terrain and multiple users. While adjustment mechanisms add weight, they offer valuable flexibility. Fixed-length poles are simpler and lighter but less versatile, coming in specific sizes based on height. Folding mechanism: Telescoping poles collapse into themselves, offering durability but longer packed length. Z-fold models break down into smaller cord-connected segments, making them easier to pack. Choose based on your storage needs and how often you'll pack and unpack your poles. Anti-shock system: Internal springs reduce impact on joints, particularly on your wrists, elbows and shoulders during downhill treks. While this feature adds weight, it's great for those with joint issues or anyone covering long distances. Most systems can be activated or deactivated as needed. Accessories: Additional accessories like carrying cases, replacement tips or clip-on weights may come with your poles, or be available as an add-on purchase. These extras can enhance performance in specific conditions or terrain types, though they often come at additional cost. As a certified personal trainer and pain-free performance specialist with extensive hiking and gear-testing experience, I'm quite familiar with walking poles. But before diving into this review process, I made sure to consult more experts in the field for deeper insights. I spoke to a physical therapist, sports conditioning coach and fitness retreat director, asking them many questions about joint health, balance, upper-body engagement — and what separates an average walking pole from the best walking pole. Then I walked — a lot. I evaluating six walking poles across steep forest trails, rocky paths and paved roads. I scored each pole based on comfort, adjustability, grip, weight and stability. I also including practical factors like setup ease and performance under pressure. After many, many miles and countless elevation changes, I narrowed down my picks to the poles that truly stood out. Two poles didn't make the final list but still offer strong performance, especially for specific preferences or uses: Leki Khumbu Lite: A sturdy, versatile pole with a wide adjustment range (100 to 135 cm), the Khumbu Lite ($129) offers comfortable cork grips and a secure locking system. While it held up well on rugged terrain, it's slightly heavier and less packable than other options we tested. Gossamer Gear LT5: At just 139 grams per pole, the LT5 is the lightest model we tested and a solid pick for ultralight hikers or minimalists. Its carbon fiber construction and simple design make it easy to carry for long distances. However, the twist-lock mechanism requires careful tightening to avoid slippage, and its higher price ($195) may not suit casual walkers or hikers. Studies show that compared to regular walking, using poles leads to higher oxygen consumption, elevated heart rate and greater calorie burn — all without making the walk feel more strenuous. The reason? Pole walking engages more muscle groups, particularly in the upper body and core. As Campbell explains, using more of our body naturally requires more fuel to power movement, making it an efficient way to boost exercise benefits while maintaining comfort and endurance. While poles enhance stability and exercise benefits, they can cause upper body fatigue or strain during long treks. They may also slow your pace on technical trails, requiring extra coordination to place both feet and poles. Your occupied hands make it tricky to scramble, check maps or handle gear. nd when not in use, poles add bulk and weight to your pack. Though lightweight, collapsible models minimize this burden, they often command premium prices due to materials like carbon fiber. Walking stick are typically used alone and suited for flat or mildly uneven terrain. They often have a simple design, made of wood or heavier materials, and they may not be adjustable or have advanced grip features. These are popular for mobility support and casual hikes where a bit of extra stability is helpful but high performance isn't necessary. Hiking poles, by contrast, are usually used in pairs and designed for more challenging terrain. They're made from lightweight materials (aluminum or carbon fiber), and often adjustable, have wrist straps and durable tips (usually carbide) for better traction on varied surfaces. Many also include features like shock absorption or interchangeable baskets for snow or soft ground. They're built to improve balance, reduce joint impact and support efficient movement during hikes with elevation changes or uneven trails. For most hikers, walking poles add an extra layer of confidence and security on the trail. Research shows they improve balance and stability, especially on uneven or steep terrain. They help reduce strain on your knees and joints during downhill sections, and by distributing effort more evenly throughout your body, they may lower the risk of overuse injuries. Think of them as trail insurance — they're there when you need them most. Amanda Derstine, PT, DPT, physical therapist and movement and recovery adviser at Wild Society Nutrition Cara D'Orazio, certified personal trainer, group fitness instructor, sports conditioning specialist and owner of CGM Fitness Katya Campbell, general manager and fitness director at Mountain Trek Health Reset Retreat, British Columbia, Canada Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
Health Line
25-06-2025
- Health
- Health Line
8 Muscle-Strengthening Exercises to Perform Before a Total Knee Replacement
There are a variety of exercises — including quad sets, leg raises, and clamshells, to name a few — that you can do before surgery to strengthen your knee, improve flexibility, and promote recovery. It's important to speak with your surgeon and physical therapist before you start any new exercise routine. They can advise you on what moves, if any, make sense for you to practice before and after your knee surgery. Once you have your care team's approval, you can begin incorporating one or more of the exercises listed below. Be sure to follow your healthcare professional's advice on how many repetitions to do and how frequently to practice. A general guideline is to begin with 5–10 repetitions of each exercise twice a day. Continue at this pace for week one, increase to 10–15 repetitions for week two, and increase to 15–20 repetitions for week three. 1. Quad set (thigh squeezes) This exercise helps build the quadriceps muscle that attaches to the knee. Lie flat on your back with your legs straight. Push the back of your knee down toward the surface below to tighten the muscles in the front of your thigh. Hold for up to 10 seconds. Release, allowing your muscles to relax. 2. Straight leg raises This exercise builds your quadriceps and hip flexor muscles. This is especially important for regaining strength after surgery. Lie flat on your back. Bend your uninjured knee so your foot is flat on the floor. Your other leg should be extended straight. Slowly raise your straight leg to the height of your bent knee. Hold for up to 5 seconds. Slowly lower your straight leg to return to your starting position. Complete one set of repetitions, then switch to the other side. 3. Side-lying leg raises This exercise is crucial in building your hip abductor muscles, which are located on the side of the buttocks. These muscles stabilize your pelvis while you are standing and walking. Lie on your right side. Your body should be in a straight line with your legs extended and your feet stacked on top of each other. Depending on your comfort level, you can extend your right arm overhead or bend your elbow and cradle your head for support. You can rest your left hand on your hip or leg, or place it in front of you for extra support Slowly lift your left leg up toward the ceiling until your legs are about 12 inches apart. Hold for up to 5 seconds. Slowly lower your left leg down to meet your right leg. Stack your feet to return to your starting position. Complete one set of repetitions, then switch to the other side. 4. Clamshells This exercise works the hip external rotators and part of your abductors. Both are important for early ambulation and balance. Lie on your right side with your legs stacked and your knees bent at a 45-degree angle. Extend your right arm overhead or bend your elbow and cradle your head for support. Rest your left hand on your hip or leg, or place it in front of you for extra support. Keeping your heels together, raise your upper knee as high as you can without moving your spine. Hold for up to 5 seconds. Slowly lower your upper knee to return to your starting position. Complete one set of repetitions, then switch to the other side. 5. Seated leg extension This exercise helps strengthen the quadriceps muscle through its full range of motion. Sit up straight on the edge of a chair, bed, or other flat surface. Your feet should rest flat on the floor. Slowly 'kick' one foot forward until the leg is extended straight, ideally parallel to the floor. Hold for up to 5 seconds. Slowly lower your leg to return to your starting position. Complete one set of repetitions, then switch to the other side. 6. Seated knee flexion (bend) This exercise helps maintain your range of motion prior to your surgery. Sit up straight on the edge of a chair, bed, or other flat surface. Your feet should rest flat on the floor. Slowly slide the foot of your injured leg back toward your seat. Hold for up to 5 seconds. Slowly slide the foot of your injured leg forward until the leg is extended straight and the foot is slightly lifted off the ground. Hold for up to 5 seconds. Slowly lower your leg and return to your starting position. Complete one set of repetitions, then switch to the other side. 7. Chair dips You may have to use a cane or walker immediately after surgery. This exercise will strengthen your triceps, which are important muscles for using either assistive device. Sit up straight on the edge of a chair with arms. Your feet should rest flat on the floor. Grip the arms of the chair, press into your feet, and slowly lift your torso forward out of your seat. Your arms should hinge at the elbows to form a 90-degree angle before extending straight. Your buttocks should hover over your seat, and your knees should be slightly bent. Hold for up to 5 seconds. Slowly lower yourself back onto the chair. 8. Standing on one leg This exercise is crucial for maintaining balance and reducing the risk of falls. Position yourself in front of a countertop or waist-level bar that you can hold for support. Stand with your feet shoulder-width apart, then shift your weight onto your uninjured leg. Slowly lift your uninjured leg off the ground, slightly bending your knee. Depending on your comfort level, you can raise your uninjured knee toward your chest or extend your uninjured leg backward. Hold for up to 30 seconds. Slowly lower your uninjured leg and return to your starting position. Complete one set of repetitions, then switch to the other side.
Yahoo
10-05-2025
- Health
- Yahoo
Want To Recover Faster From an Injury? Here's What To Do, According to a Trainer
Getting physically injured is a nightmare, especially for active people and athletes. Injuries mean lost time at the gym, sitting out of games, and feeling defeated. But believe it or not, the challenges that come from recovery can actually inspire improvement. Follow these five tips and return to workouts physically and mentally the difference between being hurt and suffering an injury. 'We like to 'man up' and walk it off when we get hurt. But you know you are injured when the pain you sustained has not gone away or perhaps has gotten worse,' says Aaron Wexler, C.P.T. 'Pain is the first sign that something in your body's kinetic chain is not right.' You can walk off being sore, but you should not walk off real pain. How did you get injured? Understanding what happened will be key to your rehab plan so you can avoid further injury. Knowing what went wrong will also help you mentally, as getting injured can really impact your confidence level. Work with your doctor on an exercise-based rehab program. A physical therapist or personal trainer can also help correct bad movement patterns and muscle imbalances in order to prevent further injuries. A nutrient-packed diet and adequate hydration are key during recovery. Adding a supplement like glutamine, MSM and or creatine may also help rebuild joints. Stay away from alcohol and sugar when possible. Continue your prescribed rehab plan for a few weeks after you feel back to normal. This will help you continue to build strength. Focus on stabilization, core, and flexibility exercises after rehab. You'll also want to warm up your injured muscle with a foam roller
