Nordic walking in the mountains: adapt your technique and equipment
The mountains are one of the most demanding yet rewarding terrains for Nordic walking. Poles come into their own here: they help propel you uphill and protect your knees on the descent. But your technique and equipment must be adapted.
Adjusting pole length
On flat terrain, pole length is determined using the standard formula (height × 0.68). In the mountains, a general rule is to shorten the poles on the ascent (by 5 to 10 cm) to aid propulsion and lengthen them slightly on the descent (by 5 cm) to improve support and relieve pressure on the knees. For single-section poles, this adjustment is not possible: keep them at their standard length and adapt your technique.
The technique for ascending
When ascending, the pole is planted further forward of the foot to create a pulling support. The body leans slightly forwards, with your gaze fixed ahead. Shorten your stride and increase your step frequency rather than trying to stride out. The poles lift you up: imagine you are pulling yourself up on each one in turn.
Downhill technique
When descending, the poles are planted slightly further forward than the standard position, forming a ‘support triangle’ with the legs. This reduces the load on the knees, which is particularly beneficial for people suffering from knee osteoarthritis or previous injuries. Do not try to slow down abruptly with the poles: let them gradually absorb the momentum.
Pole tips suited to mountain terrain
In the mountains, the double-beveled tungsten tip is the best choice: it offers excellent grip on rocks, scree and wet grassy slopes. Also carry rubber tips for tarmac sections or mountain huts where planting the tip is prohibited.
Physiology: why are poles so helpful in the mountains?
Biomechanical studies have shown that using poles on descents reduces the vertical reaction force on the knees by 20 to 25%. On ascents, they help distribute the effort across the arms and shoulders, delaying muscle fatigue in the legs and enabling you to tackle steeper gradients.
Key points: Shorten your poles on ascents, lengthen them on descents where possible. In the mountains, opt for a double-beveled tungsten tip and adjust your planting technique according to the terrain.