Tag Archives: Trekking

The lowdown on trekking poles

 What are Trekking/Walking Poles and why would I use them on an Inspired Adventure?

Contributed by Chris Mein (Paddy Pallin): Trekking poles are simply walking sticks and they take many forms, ranging from single staves made from found wood to pairs of sophisticated height-adjustable poles made from lightweight composite materials. This article is aimed at the user, or potential user, of purpose built walking poles, which have been enjoying increased popularity amongst trekkers, hikers and general walkers for many years.

What are the Benefits?

A landmark study done by Dr. G. Neureuther (Physician) in 1981 proved that use of “ski poles” while walking reduces the pressure strain on the opposite leg by approximately 20%. Furthermore, while walking on level ground, poles reduce the body weight carried by the legs by approximately 5 kg every step. Move to an incline, and that reduction increases to 8 kg. Think about this in the context of a multi hour or multi day walk/trek.

A more recent study with hikers was published in the American College of Sports Medicine journal, Medicine and Science in Sports and Exercise. The study conducted at the University of Massachusetts at Amherst in 2001, showed that using poles lets hikers lengthen their strides, put less strain on their knees, and generally feel more comfortable. The hikers studied did not expend less energy, but the increase in stability made long treks easier.

Effectively using two trekking poles reduces fatigue, increases speed (level, uphill and downhill), provides excellent stability, increases the distance that can be comfortably travelled in a day, and reduces accumulated stress on the feet, legs, knees and back.

How to Use Your Poles

One of the legitimate complaints about trekking poles is that many people simply do not know how to use them correctly. As a result these people get little or no benefit from them and the poles can easily end up getting in the way. Fortunately the proper technique is easy to pick up and can be mastered with a little practice.

Pole Length:

Even though it is often stated that you can adjust the pole to suit the terrain, you will find that generally they can be set at the beginning of a journey and left for the duration.

Completing the following procedure should result in a pole length that is a good compromise for both ascending and descending.

Adjust the length of your poles as follows:

  1. “Unlock” the upper and lower sections of both poles.
  2. Extend the lower section of both poles to just less than the maximum limit and “lock” the lower section.
  3. Stand up straight with shoulders relaxed.
  4. Place one pole under an arm and adjust the length so that the top of the pole is half way between you armpit and elbow.
  5. “Lock” the upper section of that pole in place.
  6. Use the fully locked pole as a “ruler” to adjust the length of your second pole.

Note: Adjustments to pole length should be made within the limits of the manufacturer’s recommendations and it might also help you in choosing which model, as it is imperative to get one that is long enough for you.

Wrist Straps:

The wrist straps are critical to getting maximum efficiency from your poles. They should be adjusted so that when the hand is inserted through the loop, the wrist can comfortably apply pressure to the pole. If you turn the loop over your hand like a ski pole grip it should not be necessary to grip the pole tightly with your hand in order to apply the pressure. Your thumb and fingers should merely form a “U” or an “O” around the grip. The area between the thumb and index finger becomes a point of articulation. While walking, the poles should act and feel as though the arms extend to the ground creating a second pair of legs. The poles should swing forward for the next step just as though they were legs. The grips can be used as necessary, but for the most part the poles should be loaded using mostly the wrist straps.

Terrain:

Level ground to slight uphill: Poles are used the same as in cross-country skiing. Tips of the poles are behind the body. Left foot is forward while left pole is back and similarly with the right. Forcefully load the poles to aid in forward movement.

On steep uphills: Left pole is planted at the same time as the left foot and similarly with the right. Load the pole to reduce the weight that the leg has to lift. Poles are even with the body for moderate upgrades and can be moved in front of the body for steeper inclines. Best to shorten the length of the poles so your hands are not at or over the height of your shoulders.

Slight to moderate downhills: Descending moderate declines you can use the exact opposite of level to slight uphill technique. The poles are in front of the body. Left foot is back while left pole is forward and similarly with the right. Load the poles to control forward movement.

Steep downhills: For these the configuration is nearly the opposite of when climbing steep terrain. Left pole is planted just before the left foot and then the right. Load the pole to help control placement of the foot. On slippery surfaces lean forward (the natural tendency is backward) and trust your poles. The poles will help maintain downward force on the feet to prevent them from slipping. On extremely steep slopes or rock steps you might place both poles in front and lower your weight down. Best to extend the poles so you’re not lowering your hands too far that you reduce your weight control.

NB: Practice the various techniques carefully to make sure that you are comfortable and safe using them and that you can learn the limits of the poles on different surfaces.

One Pole or Two?

All the above comments are about using a pair of poles. One pole will do some of the above but not all. One is better than none but two will provide more than twice the benefit. If you have knee or back problems, intend to use the poles all the time or are carrying a load, I would recommend two poles. You could always try one and add a second later.

The last word

We’re not suggesting that expeditions, like Mount Kilimanjaro, cannot be done without them, but we strongly recommend that you consider the idea as part of your preparation.

Destination in profile: Dharamsala

This month, Inspired Adventures would like to take you on a journey to Dharamsala, India. This little town in northern India has become a bustling hub for a Tibetan community who have settled here and life revolves around the spiritual teachings of its most famous resident – His Holiness the Dalai Lama.

We take you to Dharamsala this month because, ultimately, this is where Inspired Adventures was born.

The impetus to launch Inspired Adventures came about after a chance meeting with a Tibetan monk who had suffered many human rights abuses. Justine Curtis, Inspired Adventures’ Director, met Palden Gyatso when he was living in exile in Dharamsala.

Palden Gyatso’s story was moving and his determination, resolve and simplicity invoked an epiphany within Justine that could not be ignored. From that chance meeting, Inspired Adventures grew. It made sense that our first ever charity challenge was the Trek for Tibet in November 2005 to support the work of the Australia Tibet Council. This first trip saw 20 passionate people take up the call to raise funds and trek the Indian Himalayas. Today, Inspired Adventures continues to offer trips to this amazing destination that invokes spiritual feelings and creates cherished memories.

The town and its people

The word Dharamsala is a Hindi word that is difficult to translate directly into English. A loose translation means ‘spiritual dwelling’ or ‘sanctuary’. The indigenous people of the area are the Gaddis, a predominantly Hindu group. Due to their nomadic nature and lack of permanent settlements, the Gaddis lost a significant amount of their land when the British and Gurkhas arrived to settle.

The Tibetan settlement in Dharamsala commenced when the Dalai Lama fled Tibet in 1959 and the Prime Minister of India allowed him and those who followed him to settle in McLeod Ganj (Upper Dharamsala). In 1960, a ‘Tibetan-Government-in-Exile’ was established and since then many institutions have evolved to protect precious religious, cultural and historical documents from Tibet. Today, McLeod Ganj has become known as ‘Little Lhasa’ (after the capital of Tibet) and many thousands of Tibetans call it home. Brightly coloured flags featuring a striking snow lion in the centre are ubiquitous. This is the Tibetan national flag, which flies freely in exile but is outlawed in Tibet.

Dharamsala has also become a thriving tourist destination for spiritual seekers, human rights activists, volunteers and genuine travellers keen to absorb the vibrant atmosphere and enjoy some scenic treks in the Kangra Valley.

For food lovers, Dharamsala is a-dream-come true. Not only can you treat yourself to tasty Indian curries, you can tantalise your tastebuds with the delights of Tibetan and Nepalese food. Momos (dumplings) are very suitable to the western palate and are available in abundance at street stalls and in restaurants. Thukpa is a rich soup popular in Tibet, Nepal and Bhutan. Of course any dish must be washed down with a chai tea, a lassi, Tibetan butter tea or even a local beer.

For history and culture buffs, no trip to Dharamsala is complete without a visit to the Norbulingka Institute. The main building is shaped like the Dalai Lama’s traditional summer residence in Tibet. The purpose of the Institute is to preserve and protect Tibetan language and its rich cultural heritage.

The Tibetan Children’s Village (TCV) is often the highlight of any visit to this region. TCV takes care of and educates orphans and refugee children from Tibet. It is now part of a network that has spread across India and cares for over 12,000 children.

The trekking

Dharamsala is the starting point for many treks into the surrounding mountains and in particular, over the Dhauladhar range and through the Kangra Valley.

A typical Inspired Adventures trek takes you on a five-day journey into the mountains and villages beyond Dharamsala. Starting with a 14km trek to the picturesque Kareri Village, the trek continues through mixed forests of oak, rhododendron and pine on to Triund, an alpine meadow located on the top of a high ridge. From here, the views are second-to-none: the perpetually snow-capped Dhauladhar peak on one side and the Kangra Valley on the other. Day four takes you to a shepherd camp at Laka Got, situated at the snout of a glacier. Caves and pastures dot the mountain creating a dynamic layered landscape unique to this area. The last day of the trek offers epic views of the valley below and the peaks above as you descend down a grassy ridge to the village of Bhagsu Nag where a vehicle awaits to take you back to Dharamsala for a celebratory dinner.

 

Read more about our adventures to India or visit the Inspired Adventures Calendar and find a Charity Challenge perfect for you.