Is Nordic Walking Good for Your Knees and Hips?

I have been asked many times: Is Nordic Walking good for your knees and hips — and could walking with poles help me stay active?

It’s a good question, particularly if stiff or uncomfortable joints are already making you think twice about how much you walk.

Should I Be Resting or Moving?

As a 63-year-old, I know that some days can be more difficult than others when it comes to stiff and aching joints.

Sometimes it’s the simplest things that make you notice it — getting out of a chair after sitting for a while, taking those first few steps, or wondering why one hip seems to ache more than the other.

I know with me, it’s often my left hip.

I’ve found myself wondering: Is it my posture? Am I doing too much? Should I be walking less because I don’t want to make it worse?

But I’ve also realised something from my own experience:

It isn’t always about exercise. Sometimes it’s simply about movement.

If I’ve been sitting for a while, my hips can feel stiff and uncomfortable. Yet once I get up and start moving, I often begin to feel much better.

That’s one of the reasons I often use the phrase:

“Thinking movement, not exercise.”

So perhaps the question isn’t simply, “Should I exercise more?”

Perhaps a better question is:

“How can I keep moving in a way that feels right for me?”

I Know I Need to Move — But I Don’t Want to Make My Joints Worse

It’s natural to worry that moving more might cause further damage when your joints already feel stiff or uncomfortable.

I hear this a lot from people, and that worry can sometimes lead us to gradually reduce how much we do.

I understand the concern from my own experience. I have arthritis in my right knee, and I’ve found that since becoming more active, particularly when I combine movement with some simple, focused stretching, my knee feels considerably better than it used to.

I can’t say that will be everybody’s experience, but movement has had a huge impact on my lifestyle and, importantly, what I feel able to do.

I can walk with a group. I can teach Tai Chi. I can get up from the floor unaided and get in and out of the bath. I can go on holiday, ride my scooter and sit and play my guitar.

They might sound like ordinary things, but every one of them requires movement, balance, strength and dexterity.

For me, staying active isn’t about becoming fitter for the sake of being fit.

It’s about continuing to do the things I enjoy and maintaining the independence to live my life.

So, Is Nordic Walking Good for Your Joints?

Walking is a low-impact, weight-bearing activity and, for many people, can be an accessible way of remaining physically active.

When I was first introduced to Total Body Walking®, I noticed a difference almost immediately.

I felt as though I had more of a spring in my step. My own knee discomfort felt reduced and, because I was using the poles to help propel myself forward, walking seemed to require less effort.

I could also feel more of my upper body and core becoming involved in the movement. I felt more upright and, before long, realised I was comfortably walking further.

That experience made me want to understand why.

I started looking more closely at Nordic Walking and the way we use the poles.

But it’s important to be realistic.

Total Body Walking isn’t a cure for arthritis, painful joints or other musculoskeletal problems, and it won’t be right for everybody.

What it can offer is another way of being physically active that some people may find comfortable and enjoyable.

Perhaps the better question is:

Could using poles correctly help me keep moving, feel more confident and continue doing more of the things I enjoy?

What Difference Do the Walking Poles Actually Make?

So, what do the poles really do?

Once you understand the technique and learn how to use the poles properly, something wonderful happens — they become part of the way you walk rather than something you’re simply carrying.

With the poles angled backwards, they can be used to help propel you forward. As the arms move naturally in a marching action and you apply pressure through the poles into the ground, you begin to feel more of your body becoming involved.

You may notice your core muscles working, along with the muscles around your shoulders, upper back and the backs of your arms — particularly the triceps.

At the same time, as you push through your feet and move forwards, the muscles of your legs are working too.

That’s where Total Body Walking® starts to make sense.

You’re encouraging the upper and lower body to work together as part of the walking movement.

Used with the correct technique, the poles also provide additional points of contact with the ground while encouraging us to think about posture, balance and the way we move.

Simply carrying a pair of poles isn’t Total Body Walking.

Learning how to use them effectively is what makes the difference.

It’s How You Move That Matters

At WALX, we have developed a tried and tested technique called Total Body Walking®, based around understanding how the body moves and how we can use the poles effectively as part of that movement.

One of the first things we look at is posture.

From my background as a sports massage therapist and movement instructor, I’ve spent many years observing how people move.

Sometimes you can see movement patterns that may be contributing to discomfort — from the way somebody stands and walks to something as simple as how they place their foot on the ground.

That’s why we start with the basics.

Before we begin walking, we use a simple warm-up. We might start by looking at mobility through the feet and ankles and then gradually work our way up through the body.

We don’t expect somebody to arrive at their first session and immediately master the technique.

The teaching process is gradual, progressive and supportive.

Through our Active Start™ programme, we continue working with people throughout their first six weeks and beyond, helping them develop their movement, technique and confidence.

Because ultimately, although technique matters, perfect technique isn’t the goal.

The goal is getting people moving.

How we move matters — but continuing to move matters even more.

Start With Where You Are

We all have to start from where we are now — not where we used to be and not where we think we should be.

That’s why we normally suggest starting with a free Discovery session.

We start on flat, easy-to-walk terrain and keep things simple. It’s about getting used to the poles, understanding the basic movements and, most importantly, getting moving and beginning to build confidence.

Terrain matters too.

If you haven’t been particularly active or you’re concerned about your joints, beginning on flatter, predictable ground can allow you to concentrate on your walking and pole technique. As your confidence and ability develop, different distances and terrain can be introduced gradually.

You don’t need to arrive fit. You don’t need to keep up with the fastest person. And you certainly don’t need to prove anything.

We have two simple sayings that sum up our approach:

“You don’t have to be an athlete.”

“Nobody gets left behind.”

Your starting point is your starting point — and that’s absolutely fine.

What Total Body Walking Can’t Promise

It’s important to be realistic about what Total Body Walking® can and can’t do.

We can’t guarantee that walking with poles will cure knee or hip pain, arthritis or any other joint condition. Nor should it be seen as a replacement for appropriate treatment or a rehabilitation programme following an injury.

Everyone is different. What feels comfortable and beneficial for one person may not be appropriate for somebody else.

If you have ongoing or worsening pain, a recent injury, or a medical condition that concerns you, we would always encourage you to seek appropriate advice from your GP, physiotherapist or another suitably qualified healthcare professional before starting or significantly increasing your activity.

Our role isn’t to promise a cure.

It’s to help you learn a walking technique, start at an appropriate level and explore whether Total Body Walking could help you become more active and confident in your everyday life.

What Are You Actually Trying to Achieve?

Is your real goal to become a Nordic Walker?

Probably not.

Perhaps you simply want to move more, feel more confident in the way you move and become a little fitter in the process.

For some people, it’s about walking further. For others, it might be managing their weight, improving their posture and balance, getting outdoors more often or meeting new people and feeling more connected.

Maybe you’d like to get up from a chair more easily, enjoy a longer walk, have a day out with your family or go on holiday without worrying about whether you’ll be able to keep up.

Nordic Walking isn’t the goal. It’s one possible way of helping you get there.

Before thinking about Nordic Walking, think about you.

How do you want to move?

Why is staying active important to you?

What would you like to be able to do that perhaps feels a little out of reach at the moment?

Because ultimately, this isn’t about learning to walk with poles.

It’s about helping you keep moving, stay active and continue doing more of the things that matter to you.

Learn the Technique Before You Decide

Not sure whether Total Body Walking® is right for you?

You don’t have to decide before you’ve tried it.

Come along and learn the basic technique. Experience what it feels like to use the poles correctly, ask questions and see how you respond.

Then decide whether Total Body Walking is something that could help you achieve your goals.

Our free Discovery sessions are designed to give you exactly that opportunity — without expecting you to already be fit, know how to use poles or commit to anything further.

Come and discover what Total Body Walking feels like — then decide if it’s right for you.