How to do nordic walking safely?
The popularity of nordic walking, fitness walking with specially designed poles, has been increasing recently.
Support provided the poles during the walk reduces the load to the knee, illiofemoral and crurotalar joints, which reduces the occurrence of injuries to these parts of the body among nordic walkers. However, the poles might cause other health problems such as injuries to the shoulder joint which may become strained if the poles are not used correctly.
Wrist or elbow injuries are less common, yet they might also occur. Nordic walking competitions may be dangerous since another contestant following you may step on your pole.
Amateurs of this sport are also liable to foot injuries. Placing the pole unintentionally right in front of your foot may result in fracture of the metatarsal bones or phalanges.
Walking is a natural human activity
A gentle walk outside improves blood circulation, strengthens your muscles and provides more oxygen to your brain. The risk of injury during short, low-intensity walks is negligible. A problem might occur during long hikes or on difficult trails such as mountain trekking routes.
If you are planning a long hike, long distance walk or want to explore a mountain route you might want to consider proper preparation. A good warm-up and prior training are the best precautions to avoid injuries. Warmed up tendons and muscles are not easily strained and are less vulnerable to injury in case you fall.
Remember to wear appropriate shoes for the planned route. If you are hiking in the mountains it is a good idea to wear comfortable ankle boots with thick and flexible soles. If you would like to try nordic walking, remember to select the right poles. If your equipment is not fitted properly, the joy of walking will be reduced and the risk of injury will increase.
Typical injuries associated with nordic walking
Knee injuries, especially strained knee joint usually results from a fall or slip of the foot during long-distance walks on hard ground. Ligament strain or tear caused by stumble on uneven path or twisted knee are relatively common during mountain treks.
Ankle and foot injuries are caused by strain or twisting the foot during march. Ankle injuries are more common during more demanding and intensive walks. The most common injury is a twisted crurotalar joint and damage to the foot bones caused by walking on uneven, hard surfaces and wearing inappropriate shoes. It is good to remember that joints which are not used to longer walks are more vulnerable to rapid strain.
Illiofemoral joint injuries occur less frequently but this joint may also be strained and injured, especially during longer walks.
Every walking amateur may count on professional help in our clinic. We can effectively treat all types of injuries using extensive knowledge of orthopedics and advanced equipment.