Trekking Pole Guide: Choosing and Using

Trekking poles transform hiking from a lower-body activity into a full-body effort, redistributing workload to your arms and shoulders while reducing impact on knees, hips, and ankles. Studies show poles can reduce compressive force on knees by up to 25 percent on descents. This guide covers how to choose, size, and use trekking poles effectively.

Why Use Trekking Poles

The benefits are practical and measurable:

Reduced knee stress: Poles absorb impact on downhill sections, easing the load on knee cartilage and ligaments
Improved balance: Two extra contact points stabilize you on uneven terrain, stream crossings, and loose rock
Increased endurance: Distributing effort across all four limbs delays leg fatigue on long hikes
River crossing stability: Poles probe water depth and provide anchors against current
Rhythm and pace: A consistent pole-plant cadence helps maintain a sustainable hiking rhythm

Poles are not just for older hikers or those with bad knees. Trail runners, ultralight backpackers, and thru-hikers increasingly use lightweight poles for the efficiency and stability advantages.

Types of Trekking Poles

Type	Mechanism	Weight Range	Packed Length	Best For
Telescoping (twist-lock)	Internal twist mechanism	16-24 oz/pair	24-28 in	General hiking, backpacking
Telescoping (lever-lock)	External clamp	18-26 oz/pair	24-28 in	Quick adjustments, reliability
Folding (Z-pole)	Cord-connected segments	10-18 oz/pair	13-16 in	Trail running, ultralight
Fixed-length	No adjustment	Lightest	Full length	Specific use, lightest weight

Lever-lock telescoping poles are the most popular for general hiking because they adjust quickly and hold securely under load. Folding poles excel when packability matters, such as for trail runners or hikers who stow poles frequently.

How to Size Your Poles

The 90-degree rule: With poles planted on flat ground and tips touching the surface directly below your hands, your elbows should form a 90-degree angle. Most hikers fall within the 100 to 130 cm range.

Adjusting for terrain:

Uphill: Shorten poles 5 to 10 cm so your arms maintain a comfortable angle as the ground rises
Downhill: Lengthen poles 5 to 10 cm to keep them reaching the ground without forcing you to lean forward
Traversing a slope: Shorten the uphill pole and lengthen the downhill pole for level arm positioning

Adjustable poles accommodate these changes mid-hike. Fixed-length poles require setting a compromise length.

Proper Wrist Strap Technique

Most hikers grip their poles too tightly. The wrist strap is designed to transfer force so your hands can stay relaxed:

Slide your hand up through the bottom of the strap
Pull down and wrap your hand over the strap, then grip the handle
The strap should support the heel of your hand when you push down on the pole
Your grip can remain loose; the strap does the work

Incorrect strap use puts all the force through your grip, leading to hand fatigue and reduced pole effectiveness over long distances.

Walking Technique

Flat Terrain

Plant each pole in sync with the opposite foot: left pole forward with right foot, right pole forward with left foot. This natural alternating pattern matches your arm swing during normal walking. Keep the pole plant slightly behind your leading foot, not ahead of it.

Uphill

Shorten your poles and plant them more aggressively, pushing down to assist each step. Some hikers switch to a double-plant technique on steep climbs, planting both poles simultaneously and stepping up between them.

Downhill

Lengthen your poles and plant them ahead of your body to absorb impact before your legs take each step. The poles act as brakes, reducing the eccentric load on your quadriceps and the compressive force on your knees.

Scrambling and Technical Terrain

On boulder fields or scrambles requiring hand use, collapse or stow your poles. Attempting to scramble while holding poles is awkward and dangerous. Many folding poles stow quickly inside or outside a pack. Some backpacking packs have dedicated pole-carry systems.

Pole Tips and Baskets

Carbide tips provide grip on rock and hard-packed trail. Use rubber tip protectors on paved or fragile surfaces to prevent damage and reduce noise.

Baskets prevent poles from sinking into soft ground. Small baskets work for three-season use; large baskets (snow baskets) are essential for snowshoeing and winter hiking.

Replace worn carbide tips when they no longer grip on rock. Replacement tips are inexpensive and widely available.

Maintaining Your Poles

Dry telescoping poles fully before collapsing to prevent internal corrosion
Clean locking mechanisms periodically to remove grit that causes slippage
Check lever-lock tension and tighten adjustment screws as needed
Inspect shaft sections for dents or cracks, especially after impacts

Common Mistakes

Grip too tight: Leads to hand and forearm fatigue; let the strap do the work
Poles too long on descents: Forces you to lean backward and lose balance
Planting too far forward: Creates a braking effect that wastes energy on flat terrain
Neglecting wrist straps: Bypasses the primary force-transfer mechanism

Key Takeaways

Trekking poles reduce knee impact by up to 25 percent and improve balance and endurance
Size poles so your elbows form a 90-degree angle on flat ground; adjust shorter for uphills and longer for downhills
Use the wrist strap correctly to transfer force and keep your grip relaxed
Match your pole type (telescoping, folding, fixed) to your hiking style and packability needs
Maintain your poles by drying before storage and replacing worn tips

Next Steps

Sources

Trail conditions change frequently. Always check current conditions with local ranger stations before heading out. This guide provides general information and is not a substitute for situational judgment on the trail.