Whether you’re brand new to pole walking or a seasoned instructor, choosing the right pole is essential. It affects everything — from posture and confidence to mobility and safety. But with so many types out there, how do you know which one fits your goals?
In this article, we break down the most common pole types and explain which are best suited to fitness, rehabilitation, travel, or general wellness.
There is one question we need to clarify first: What is Nordic Walking? It might sound a strange question but; One of the biggest sources of confusion around Nordic Walking poles in the UK stems from how the activity was first introduced by ourselves as Nordic Walking UK, we didn’t simply replicate the traditional European model of Nordic Walking — a sport built around cross-country skiing technique. Instead, we saw a far broader opportunity.
Drawing on decades of experience in the fitness industry, we recognised that walking with poles could be much more than a sport or technique — it could become an outdoor cross-trainer, accessible to the 85% of the UK population who weren’t engaged with the gym or fitness sector.
Unlike Europe, where ‘one technique’ fits all comers, we recognised that everyone had different reasons why they wanted to use poles to exercise. Everyone is anatomically different and many could never achieve the “Traditional Nordic Walking” technique. We therefore developed a method of walking with poles that supported the goals of improving fitness, wellbeing, rehabilitation, and stability, yet we made one critical mistake: we used the generic term “Nordic Walking”. Over the following 10 years, we introduced over half a million people to walking with poles — but it wasn’t “Traditional Nordic Walking”. Our version focused less on elite technique and more on inclusive movement, community health, and real-world function.
The one statement I will make before covering types of poles is: No matter what type of poles you buy, DO NOT buy strapped traditional Nordic Walking poles if you have any balance issues, medical contra-indications or are proposing to use them for rehab. If you trip or fall, whilst strapped in to poles, you are likely to seriously incur a serious injury.
So; let’s now look at the types of poles and we will cover more detail about materials, handles, adjustment types, etc etc in other articles.
1. Fixed-Length Nordic Walking Poles
What are they? Is what it says on the tin: They are a fixed length and available in 5cm increment sizes e.g 105cm, 110cm, 115cm, 120cm, 125cm, 130cm
Best for: Historically common in European Nordic Walking — but now largely outdated. Great for Trail running
Fixed-length poles are cut to a single height and do not adjust. Once widely used in traditional Nordic Walking, where Ski pole manufacturers wanted to sell in to the Nordic market but didn’t have effective adjustable mechanisms for poles. Where the focus was on push back to replicate Cross Country Skiing, the length wasn’t critical. They are now considered too inflexible for most modern applications, especially if used on hard surfaces with rubber paws. Not only will they not grip, the wrong length pole can damage your wrist. With growing focus on functional movement, group instruction, and varying terrain, fixed poles simply don’t offer the adaptability or inclusivity we need.
Only 1% of our pole sales are fixed length and for whatever reason there seems to be an interest again, which I thought had died 14 years ago but; Hey Ho. Looks like pole manufacturers that want to get rid of old stock of fixed length want to try and promote them again. We strongly do NOT recommend fixed length, unless you happen to be the right height and technique for that particular model, or; you’re trail runner. Another little gem is: one manufacturers 110cm is not the same length as another!
- Pros (historically cited):
• Slightly lighter due to fewer components
• Great for Trail running
Cons (modern view):
• Must be sized exactly to one person’s height, footwear, and technique
• Cannot be shared or reused by others but more importantly; as you improve your technique, your stride length will increase, your arm will be straighter and you need a longer pole. A user either has to buy the wrong length pole to begin with and grow in to it; or outgrow the pole and buy a new one after a few months.
• Poor fit for instructors, community groups, or clinics
• Causes issues with those that want to perfect correct technique as typically, they will be the wrong length.
2. Adjustable (Telescopic) Poles
What are they?: Two part poles with an adjustment around the middle of the poles
Best for: Everyday walkers, new users, instructors, and those who value flexibility.
Adjustable poles are height-adaptable, making them ideal for people of different sizes, changing terrains, or group settings. They’re perfect if you’re just starting out or want a pole that can adapt as your needs evolve.
Pros:
• Easy to adjust for comfort, footwear, or technique
• Great for sharing or group instruction
• Portable and packable
Cons:
• Heavier than fixed poles (though often marginal)
• Cheaper models can loosen over time
WALX View: These are the go-to option for nearly all WALX programmes. They give users confidence, adaptability, and proper posture support — all essential to Total Body Walking™.
3. Traveller / Folding Poles
What are they?: Three part poles that are telescopic i.e bottom section fits in to middle section and middle slides in to top.
Best for: Walkers on the move — travel, commuting, or compact storage.
Folding poles collapse into small segments, making them ideal for travel or urban walkers who need something portable. Whether you’re hiking in Spain or walking the dog after work, they slip into backpacks or suitcases easily. Collapsed, they are typically circa 65cm but if you need them super small, you can pull each section apart and most come with bag so are less than 50cm.
Pros:
• Ultra-portable and lightweight
• Great for walking holidays or day trips
Cons:
• More moving parts = more wear over time
• Slightly reduced rigidity under load
WALX View: Ideal for mobile lifestyles. Our WALX Traveller poles are popular with international walkers, health professionals, and those combining walking with public transport.
4. Extendable Poles
What are they?: The design is having a long lower section of pole with a short handle and small amount of adjustment – typically around 15cm
Best for: Users wanting the performance of a single shaft but having the ability to attain the exact length required.
These use glove-like straps that connect your hand to the pole and allow push-release action for propulsion. They require specific technique and can deliver excellent cardio intensity — but are not without issues.
Pros:
• Great feel through the pole
• More balanced pole with joint in the middle
Cons:
• Storage – the bottom section is typically at least 110cm long
• Need to choose size of adjustment
• Travel – can’t be broken down
5. Rehabilitation & Stability Poles
Best for: Balance training, postural support, and recovery.
Rehab poles typically feature ergonomic handles, wider paws, and shock-absorbing shafts. At WALX, we’ve gone a step further — replacing old-fashioned “Activator” poles with our WALX Poles, which deliver rehab benefits in a sleeker, more natural and versatile form. The most important change is that the Activators applied a lot of pressure to the Ulnar area of the hand, crushing the smaller fingers; whereas the WALX Ergo-Grip design, provides a balanced “Whole Hand Engagement”, essential for comfort.
The other aspect to avoid, especially in rehabilitation is the push button adjustment. It is a known fact in the clinical arena, that push button cause wear of the two metals, breaking down the protective coating required in alloys. The holes can expand and allow the poles can completely collapse i.e catastrophic failure
Pros:
• Improves balance and confidence
• Helps reduce joint load during walking
• Suitable for early-stage rehab or long-term conditions
Cons:
• Some models in the market appear “medical” or stigmatising
WALX View: Our design removes the stigma. You can benefit from stability features and still feel confident, stylish, and part of an active community.
Strapless / Ergonomic Grip Poles
Best for: Everyone — from rehab to long-distance walkers.
Strapless poles (like our patented WALX Poles) feature an Ergo-Grip handle that supports the whole hand. No gloves, no loops — just natural, safe, effective movement. The 15° forward angle encourages correct technique and upright posture.
Pros:
• Reduces wrist strain and encourages correct posture
• Safe release — ideal for rehab and older adults
• Supports full-hand muscle engagement
Cons:
• May feel different to traditional strap poles at first
WALX View: This is the future of pole walking. The WALX Ergo-Grip makes walking more accessible, more inclusive, and more effective — across fitness, mobility, and medical pathways.
