Nordic walking: returning after an injury
Walking with poles: trunk, shoulders and arms work as much as the legs.
Risks and order of return
Pole technique spreads the effort, but pushing hard loads the shoulders and elbows; resume with a gentle push.
Nordic walking: get back to the pole technique at a slow pace on flat ground. The arm push works shoulders and elbows: build up duration gradually.
Bringing the movement back in four stages
- 1
Short, flat walks with poles, slow and wide movement.
- 2
Longer walks on flat ground, regular arm push.
- 3
Rolling terrain, faster pace, stronger push.
- 4
Sustained climbs, fast pace, usual duration.
Common injuries in this sport
Preparation exercises
Scapular retraction (band row)
Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.
To start: 3 sets of 12, 3 seconds back, every other day.
Variations, mistakes and progression
- Easier
- No band, just bring the shoulder blades together.
- Harder
- Stronger band, with a 2-second hold at the back.
- Common mistakes
- Shrugging the shoulders to the ears.
- Pulling with the hands rather than the shoulder blades.
- Moving on
- When 3 × 15 with a medium band is easy.
Thoracic rotation (open book)
Lying on your side, knees bent, open the top arm backwards following the hand with your eyes, without forcing. 8 each side.
To start: 8 per side, slowly, once a day.
Variations, mistakes and progression
- Easier
- Open less far.
- Harder
- Hold 3 seconds at the end of the movement while breathing out.
- Common mistakes
- Letting the knees come apart.
- Forcing with the shoulder.
- Moving on
- This is a mobility exercise: keep it as a warm-up.
Glute bridge
Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.
To start: 3 sets of 12, 2 seconds at the top, every other day.
Variations, mistakes and progression
- Easier
- Smaller range, feet closer to the buttocks.
- Harder
- On one leg, then with your shoulders on a sofa.
- Common mistakes
- Arching the lower back instead of squeezing the glutes.
- Letting the knees drift apart or together.
- Moving on
- When 3 × 12 on one leg is easy, with the pelvis staying level.
Heel raises
Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.
To start: 3 sets of 12, 3 seconds down, every other day.
Variations, mistakes and progression
- Easier
- Seated on a chair, a light weight on your knees.
- Harder
- Heels over the edge of a step, to go lower.
- Common mistakes
- Bouncing at the bottom instead of controlling the way down.
- Rising higher on one side than the other.
- Moving on
- When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.
Straight-arm band pulldown
Band anchored high in front of you, trunk slightly forward: pull your almost straight arms down to your thighs, lowering the shoulder blades like a swimming stroke, then return over 3 seconds.
To start: 3 sets of 12, 3 seconds back, every other day.
Variations, mistakes and progression
- Easier
- Lighter band, smaller range.
- Harder
- Stronger band, then one arm at a time, alternating like front crawl.
- Common mistakes
- Bending the elbows and pulling with the biceps.
- Shrugging the shoulders on the way back.
- Moving on
- When 3 × 15 is easy with no shoulder pain: bring back your sport’s movement at low intensity.
The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.
Equipment and set-up
- Poles at the right height, elbow at about 90 degrees.
- A well-fitted strap so you don’t grip tightly.
- Stable, flexible shoes suited to walking.