Last Updated on July 27, 2026 by Daniel Globe
Hiking sticks, also called trekking poles or walking sticks, have been used for centuries to improve support on foot. Modern trekking poles are usually made from lightweight aluminum or carbon fiber and often include adjustable shafts, ergonomic grips, wrist straps, baskets, and replaceable tips.
For hikers, the real question is not whether poles look useful, but when they actually help. Research shows the clearest benefits on steep descents, uneven ground, and hikes with a loaded pack. They can reduce some lower-limb forces and improve stability, but they also engage the upper body and can raise cardiovascular demand.
Quick Answer
Hiking sticks can improve stability on uneven ground, reduce some knee and lower-limb loading during descents, and share effort with the upper body. Their biggest benefits show up on steep, rough terrain and with heavier packs. On flat, easy trails, the advantage is smaller and poles can simply become extra gear to carry.
Key Takeaways
- Hiking sticks add extra points of contact, which can improve stability on uneven, muddy, snowy, or rocky ground.
- A downhill walking study found roughly 12% to 25% reductions in several measured knee-related forces and moments when poles were used.
- Poles redistribute some work to the upper body, but that does not always mean lower total energy use; heart rate and oxygen demand can increase.
- Correct pole length and technique matter. A common starting point is an elbow angle close to 90 degrees on level ground.
- They are not necessary for every trail adventure. Narrow brush, ladders, scrambling, and other hands-on terrain can make poles a hindrance.
Hiking Sticks vs. Trekking Poles vs. Walking Sticks
The terms overlap, but they do not always mean exactly the same thing. A traditional walking stick is often one fixed-length staff, sometimes made of wood. Trekking poles are usually sold as a pair and are designed for hiking, with adjustable or folding shafts, wrist straps, grips, and trail tips. Nordic walking poles are built for a more active propulsion technique on relatively even ground.
This article focuses mainly on trekking poles used for hiking. A single hiking stick can still help with balance, but two poles give you two extra contact points and allow more even load sharing between both sides of the body.
Improved Balance and Stability
One of the biggest practical advantages of hiking sticks is the extra stability they provide. On rocky paths, loose soil, snow, mud, or steep slopes, each planted pole gives you another contact point with the ground. That can make it easier to control your body position and test questionable footing before committing your full weight.
The 2020 review in Wilderness & Environmental Medicine found that trekking poles generally reduce lower-extremity loading and can improve balance and stability, especially when hikers carry larger external loads. However, the evidence does not prove that trekking poles prevent all falls or injuries in healthy hikers, so it is better to describe them as a stability aid rather than a guarantee against falling.
Pro Tip: On level ground, start with your poles adjusted so your elbow is close to a 90-degree angle when the tip touches the ground. Shorten them slightly for sustained climbs and lengthen them slightly for descents.
Reduced Impact on Joints
Downhill hiking is where the joint-loading evidence is strongest. A 1999 biomechanical study of eight men walking down a 25-degree ramp found significant reductions in several measures, including ground-reaction force, knee joint moment, and tibiofemoral compressive and shear forces, when hiking poles were used.
In the downhill study, several peak and average knee-related forces and moments were reduced by about 12% to 25% when hikers used poles.
Those numbers should not be treated as a universal percentage for every hiker or trail. The study used a small sample and a controlled steep decline. Still, later research with loaded hikers also found reductions in lower-extremity joint moments during downhill walking. See the original Schwameder et al. downhill study and the Bohne and Abendroth-Smith load-carriage study.
Note: The benefit depends on terrain and technique. Research does not support assuming the same knee-force reduction on flat ground that has been measured on steep descents.
Increased Power and Endurance
Poles engage the arms, shoulders, chest, and upper back, so the legs are no longer doing all of the work alone. In loaded uphill walking, research has found reduced activity in several lower-extremity muscles and lower perceived exertion, even though heart rate can be higher because the upper body is working too.
That distinction matters. Trekking poles do not automatically “save energy.” The 2020 research review found that pole use can increase oxygen uptake, energy expenditure, and cardiovascular demand during unloaded walking. In one uphill backpacking study, hikers reported slightly lower perceived exertion with poles while showing a higher average heart rate. In a separate steep-uphill study, poles produced only small energetic savings at some inclines but noticeably lower perceived exertion.
For long hikes, the practical benefit may be that the effort feels better distributed and the legs are less locally stressed. That can help some hikers maintain a comfortable rhythm, but the effect varies with grade, pack weight, speed, fitness, and technique.
Enhanced Uphill and Downhill Performance
On climbs, plant the poles slightly ahead of your feet and push down and back as you step. This lets the upper body contribute to forward and upward movement. On very steep grades, shorter pole settings usually make it easier to apply force without lifting the shoulders too high.
On descents, place the poles ahead of you before the next step so they help control balance and body position. The poles act as additional supports rather than literal shock absorbers unless the model has a mechanical suspension system. Keep your steps controlled instead of leaning heavily onto the poles.
Some hikers can also move faster with poles under specific conditions. Research on steep uphill efforts found a small performance improvement at maximal effort, while broader findings on speed and energy cost vary. The safest conclusion is that poles can improve movement efficiency or comfort for some hikers, especially on steep terrain, but they do not guarantee a faster pace.
Support for Injured or Weak Knees
For people with previous knee injuries, arthritis, or lower-limb weakness, poles may make walking feel more stable and may reduce some lower-extremity loading. They can also give the upper body a larger role during walking. That makes trekking poles useful as a mobility aid for some people, but they are not a treatment for an injury or joint condition.
Clinical needs vary widely. A pole that is too long, too short, or used with poor technique can shift stress to the wrists, elbows, or shoulders. Anyone returning to hiking after an injury should use guidance from a doctor or physical therapist when appropriate. Harvard Health also discusses walking poles as one way to add support and upper-body involvement to walking.
This is general information, not medical advice. Anyone hiking with a knee injury, arthritis, balance disorder, or other mobility condition should check with a qualified healthcare professional before relying on poles as a substitute for treatment or rehabilitation.
Choosing and Using Hiking Sticks
Getting the right fit matters as much as the poles themselves. The best choice depends on terrain, pack weight, how often you hike, and how much you value low weight versus durability.
Choose the Right Length
A common starting point is to stand upright on level ground with the pole tip beside your foot. Adjust the shaft until your elbow is close to 90 degrees. Manufacturer guidance from LEKI uses the same basic rule and recommends shortening poles somewhat uphill and lengthening them somewhat downhill.
Decide Between One Pole and Two
A single pole can help with basic balance and can leave one hand free. Two poles provide more symmetrical support and are usually better for long descents, rough ground, and backpacking because they spread contact and upper-body work across both sides.
Compare Aluminum and Carbon Fiber
- Aluminum: Usually more affordable and tolerant of impacts and bending, though often a little heavier.
- Carbon fiber: Usually lighter and good at damping vibration, but it can be more expensive and may fail more abruptly if badly damaged.
Check Grips, Locks, Baskets, and Tips
- Grips: Cork, foam, and rubber all work. Choose the shape and material that feel secure without requiring a hard squeeze.
- Locks: Telescoping poles commonly use external lever locks or twist-style locks. Test that each section holds firmly before hiking.
- Baskets: Small trekking baskets help keep tips from sinking into soft ground. Larger snow baskets are useful in deeper snow.
- Tips: Carbide or metal tips are designed to grip many natural trail surfaces. Rubber tip protectors are useful on pavement and some sensitive hard surfaces and should be replaced when badly worn.
Use Wrist Straps Correctly
When straps are appropriate for the terrain, bring your hand up through the loop from below and then settle your palm onto the grip. This lets the strap share some load so you do not need to squeeze the handle constantly. Keep the strap adjusted snugly but not tight.
Warning: Do not let straps trap your hands when a quick release may be safer, such as during some stream crossings, scrambling, or situations where a pole could snag. Technique should match the terrain.
Maintain the Poles
Before a hike, check shaft sections, locking mechanisms, straps, baskets, and tips. Clean grit from telescoping sections and dry the poles after wet trips. Replace worn parts according to the manufacturer’s instructions. If a lock slips under normal pressure, stop and correct it before relying on that pole for support.
Multi-purpose Functions
Hiking sticks are not limited to supporting your stride. Adjustable poles can help test mud depth or unstable ground, and trekking poles are often used with compatible trekking-pole tents. Some models also include shock-absorbing mechanisms or accessory mounts.
Extras such as compasses or LED lights exist on some products, but they should not replace dedicated navigation or lighting equipment. A pole-mounted compass can be affected by nearby metal, while a small built-in light is rarely a substitute for a proper headlamp.
Protection from Wildlife and Hazards
A hiking stick is useful for probing uncertain ground, checking water depth from a safe position, moving past light vegetation, and creating an extra point of support near obstacles. However, trekking poles should not be treated as a primary wildlife-defense tool.
Advice for animal encounters depends on the species and location. The National Park Service advises hikers in bear country to stay alert, avoid approaching bears, make noise in low-visibility areas, store food properly, carry bear spray where recommended and allowed, and never run from a bear. A pole does not replace those precautions.
When venturing into remote areas, check the wildlife guidance for that exact park or region before the hike. Behavior that is appropriate around one animal may be unsafe around another.
Warning: On narrow trails hemmed in by vegetation, ladders, rocky scrambles, or sections where you need both hands free, poles can catch or interfere with movement. Stow them securely rather than forcing their use.
Assistance in Setting a Pace
Planting poles in a consistent pattern can help create a steady cadence. Many hikers use an alternating rhythm in which the opposite pole and foot move together. On steeper climbs, some hikers switch to different patterns, such as planting both poles before stepping upward.
A steady rhythm can make long hiking days feel more organized and may reduce abrupt changes in stride. Still, pace should be driven by terrain, weather, fitness, and safety rather than by trying to maintain a rigid pole cadence.
Psychological Benefits of Hiking Sticks
Many hikers report feeling more confident on steep or unfamiliar terrain when they have extra points of contact with the ground. That confidence can make careful movement feel less intimidating, particularly on loose descents or stream approaches.
The rhythmic arm-and-leg pattern can also feel calming or meditative. These psychological effects are personal rather than guaranteed research outcomes, but they are a real part of why some hikers enjoy using poles.
When Hiking Sticks Might Not Be Worth It
Poles are not the right choice for every hike. On short, flat, well-maintained trails, the measurable benefit may be small. They also occupy your hands, add weight, and require practice before they feel natural.
- Technical scrambling: You may need your hands on rock, ladders, chains, or roots.
- Dense vegetation: Shafts and baskets can catch on brush.
- Very narrow terrain: There may not be a safe place to plant both poles.
- Upper-body pain: Poor technique or heavy pole use can aggravate wrists, elbows, or shoulders.
- Ultralight priorities: Even light poles are extra gear when the terrain does not justify them.
Are Hiking Sticks Worth It?
For many hikers, yes. Trekking poles are most valuable on steep descents, rough or slippery ground, long days, stream crossings, and hikes with a heavier pack. The strongest research supports reduced lower-extremity loading in certain conditions, while practical benefits include extra stability and a way to distribute effort across more of the body.
They are less compelling on short, smooth trails where your hands are more useful free. The best test is to match the poles to your terrain rather than assuming they are essential everywhere.
If you are considering investing in hiking sticks, you may also be interested in reading about the best travel gifts for women. That guide includes practical ideas for hikers, campers, and travelers who enjoy exploring new destinations.
Frequently Asked Questions
What are hiking sticks?
Hiking sticks are poles used for support while walking outdoors. A traditional hiking or walking stick may be one fixed staff, while trekking poles are usually lightweight adjustable or folding poles used as a pair.
What are the benefits of using hiking sticks?
Hiking sticks can improve stability, reduce some lower-extremity loading during descents, share effort with the upper body, and provide extra support when carrying a backpack or moving over uneven terrain.
Are hiking sticks worth it?
They are often worth carrying on steep, rough, slippery, or long trails and when hiking with a loaded pack. On short, flat, well-maintained trails, the benefit is smaller and some hikers prefer to keep their hands free.
How do I choose the right hiking sticks?
Choose poles that can be adjusted to a comfortable length, feel secure in your hands, and match your priorities for weight, durability, packability, and price. Aluminum is generally durable and affordable, while carbon fiber is usually lighter but costs more.
Can hiking sticks be used for activities other than hiking?
Yes. Poles are also used for backpacking, snowshoeing, trail running, Nordic walking, and with some trekking-pole shelters. The correct pole style and technique depend on the activity.
Do trekking poles really help your knees?
They can, especially downhill. A controlled study found about 12% to 25% reductions in several knee-related forces and moments during a steep descent. That result should not be treated as a universal percentage for every trail, person, or walking speed.
Do trekking poles save energy?
Not always. Poles can lower perceived exertion or reduce lower-leg muscle stress in some uphill and loaded conditions, but they also engage the upper body and can increase heart rate, oxygen use, and total energy expenditure.
Should I use one trekking pole or two?
One pole can provide basic balance support and leave one hand free. Two poles usually provide more even support and load sharing, which is especially useful on long descents, rough terrain, and backpacking trips.
Sources
- Schwameder et al., “Knee joint forces during downhill walking with hiking poles” — quantifies reductions in knee joint forces and moments during controlled downhill walking.
- Bohne & Abendroth-Smith, “Effects of hiking downhill using trekking poles while carrying external loads” — examines lower-extremity joint effects of poles while hikers carry different pack loads.
- Hawke & Jensen, “Are Trekking Poles Helping or Hindering Your Hiking Experience? A Review” — reviews physiological, biomechanical, balance, and perceived-exertion findings.
- Giovanelli et al., “Do poles save energy during steep uphill walking?” — examines energy cost and perceived exertion at steep uphill grades.
- LEKI, Hiking Poles Guide — supports the common 90-degree sizing rule and uphill/downhill adjustment guidance.
- National Park Service, Bear Safety Guidance — supports current wildlife-safety recommendations and the need for park-specific precautions.