Pillar 3: Reduce the Load
Using Trekking Poles to Unload the Knees During Exercise
Trekking poles are commonly used by hikers and outdoor enthusiasts to provide stability and support during walking or hiking.
These poles consist of adjustable shafts with comfortable grips and durable tips, designed to provide stability while reducing the impact on lower extremity joints. Trekking poles are particularly useful when walking and hiking for exercise.
The benefits of trekking poles include:
Reduced Joint Load - With each step, a portion of the body's weight is transferred from the legs to the arms through the poles. This effectively decreases the load on the knee joints and can help alleviate pain and discomfort.
Improved Stability and Balance - Trekking poles provide an additional point of contact with the ground, enhancing stability and balance during walking. This added stability is particularly beneficial for individuals with knee osteoarthritis, as it reduces the risk of falls and minimizes the strain on the affected joints.
Improved Distribution of Forces - When using trekking poles, the force generated while walking is distributed more evenly across the body. This redistribution of forces helps to reduce the strain on the knee joints, preventing excessive loading and potential exacerbation of pain and inflammation.
Alleviation of Pain and Discomfort - By providing support and stability, trekking poles can help alleviate pain and discomfort associated with knee osteoarthritis. By decreasing the pressure placed on the knees, individuals may experience less pain and inflammation, allowing for increased walking distances and overall improved function.
Increased Endurance: Due to the reduced joint load and improved stability, using trekking poles can help improve the endurance of individuals with knee osteoarthritis. With less strain on the knees, individuals can walk for longer durations and cover greater distances before experiencing fatigue or discomfort.
A good variety of trekking poles are available online and at retailers. If you don’t have a line on any right now, check out these Trailbuddy’s for a good option (click on the picture of the guy with the great beard).
Using a cane to unload the knee during daily activities
While trekking poles make a great option for exercise activities, they are not great for the daily ‘stuff of life’ activities when you need at least one hand free. For this, a cane is a great option. A can allows you to transfer some weight to the arm and decrease the load on your knee, while still keeping your other hand free.
However, using a cane is not quite as easy as it sounds and people often use them incorrectely. To use a cane properly, follow these steps:
Adjust the cane's height so that the handle aligns with the wrist crease when standing upright.
Hold the cane on the unaffected side of the body, providing support to the opposite leg.
When walking, start by moving the affected leg and the cane forward simultaneously. Then, step with the unaffected leg while shifting weight onto the cane. This reduces stress on the arthritic knee.
Ensure the cane moves forward with your affected leg to maintain stability. With practice, proper cane usage can alleviate knee pain and aid in mobility.