Can a 70-year-old with limited shoulder mobility use trekking poles effectively?

Yes—a 70-year-old with limited shoulder mobility can absolutely use trekking poles effectively, but with important adjustments to technique, pole selection, and expectations. The key is to adapt the movement to the available range of motion, rather than forcing a conventional “long stride” technique. For many older walkers, trekking poles are not just a walking aid—they are a safety tool that can reduce falls, ease knee pain, and increase confidence on uneven ground. This article provides a comprehensive guide to using poles safely and effectively with restricted shoulder movement.

Understanding the challenge: shoulder mobility and pole technique

Conventional trekking pole technique involves a long, reaching plant of the pole ahead of the body, with a full arm swing and a pronounced push backwards. This requires:

• Shoulder flexion (lifting the arm forwards) to plant the pole.
• Shoulder extension (pushing the arm back) to generate propulsion.
• External rotation to grip and control the pole.

Limited shoulder mobility—often due to osteoarthritis, rotator cuff issues, or frozen shoulder—can make these movements painful or impossible. However, you can modify the technique to work within your range.

Key adaptations for limited shoulder mobility

1. Shorten the poles

A shorter pole reduces the forward reach required. Instead of the standard “elbow at 90°” rule, shorten the poles by 3–5 cm (or more if needed). This brings the plant closer to your body, reducing the need for shoulder flexion. A shorter pole also reduces the backward push, which can ease shoulder extension.

How to find your length: Stand upright with the tip on the ground. Adjust the pole so that your elbow is slightly more than 90° (i.e., your forearm is angled slightly upwards). This gives a shorter effective length. Test it on a flat surface—if you feel you are reaching too far forward, shorten it further.

2. Use a “small stride, small swing” technique

Instead of a long, reaching stride, adopt a shorter, gentler step:

• Plant the pole beside your foot, not a full step ahead.
• Keep your arm movement small—think of a gentle, vertical push rather than a long, horizontal swing.
• Avoid rotating your shoulder to its full range; keep the movement within a comfortable, pain‑free arc.

3. Focus on the wrist strap, not the grip

The wrist strap is designed to transfer load to your arm. For a restricted shoulder:

• Adjust the strap so it sits snugly across the back of your hand.
• Grip the pole loosely—the strap does the work. This reduces the need to grip tightly, which can transmit tension up to the shoulder.
• When you plant the pole, the force goes through the strap and into your arm, not through your grip and shoulder.

4. Use a “cane‑style” plant

Some walkers with severe shoulder restriction use a walking‑stick technique: they plant the pole vertically, directly beside their foot, and use it as a simple support, rather than a swinging, propulsive aid. This still provides balance and stability, but without the full arm motion. It is a valid adaptation for many older walkers.

5. Consider an ergonomic grip

Some poles have a forward‑angled grip (e.g., Black Diamond’s ergonomic shape) that is designed to reduce wrist extension. This can also help reduce shoulder strain by keeping your wrist in a more neutral position, which in turn affects the shoulder angle.

Choosing the right poles

• Look for a lightweight aluminium or carbon pole: A lighter pole reduces the effort required to lift it.
• Choose a flick‑lock (lever‑lock) over a twist‑lock: Flick‑locks are easier to adjust with limited shoulder strength.
• Cork grips are generally more comfortable for older hands, as they mould to the grip and absorb sweat.
• Avoid poles with a large basket: A small or removable basket is fine, but a large basket creates more wind resistance and makes the pole heavier to swing.

When poles may not be suitable

• If you have a rotator cuff tear, frozen shoulder, or acute bursitis, using poles may aggravate the condition. Always consult a physiotherapist.
• If you have a significant reduction in range (e.g., you cannot lift your arm above your waist), poles may not be feasible; a single walking stick (with a straight handle) might be a better option.
• If you experience pain during the plant, stop and adjust the length or technique.

Practical tips for getting started

1. Practise on flat ground before tackling slopes. This allows you to fine‑tune the length and technique without worrying about balance.
2. Use two poles for balance—one pole can cause a sideways pull that may be harder on the shoulder.
3. Keep the poles short: A shorter pole reduces the lever arm and makes lifting easier.
4. Use a walking pole with a shock‑absorbing tip: This reduces the jarring impact on the shoulder.
5. Seek a professional fitting: Visit a specialist retailer (like Cotswold Outdoor or an independent outdoor shop) where a staff member can help adjust the length and demonstrate a modified technique.

Success stories

Many older walkers with limited shoulder mobility use poles successfully. A 72‑year‑old with a rotator cuff issue reported that by shortening his poles by 5 cm and using a “small step” technique, he was able to walk for hours without pain. Another walker with frozen shoulder used the cane‑style plant, finding that the poles provided enough stability to navigate uneven trails, even with very limited arm movement.

The verdict

A 70‑year‑old with limited shoulder mobility can use trekking poles effectively, provided they adapt the technique. The golden rules are: shorten the poles, reduce the swing, and use the wrist strap to bear the load. With these adjustments, poles can provide excellent stability, reduce knee strain, and increase confidence on uneven terrain. For many older walkers, the benefits—reduced fall risk, improved posture, and less knee pain—far outweigh the minor adaptations required. Always start gently, listen to your body, and consult a physiotherapist if you have concerns. Happy (and safe) walking!