Last Updated on July 24, 2026 by Daniel Globe
The wrong hiking staff length can make your shoulders work too hard, reduce support, and leave the pole feeling awkward on climbs or descents. The fit is easy to check, but the correct test is not wrist height with your arm hanging down. Start with your elbow angle, then fine-tune the setting for the trail.
Quick Answer
For a modern hiking staff or trekking pole, set the grip so your elbow bends about 90 degrees when the tip rests beside your foot on level ground. Do not size it by wrist height with your arm hanging down. Shorten adjustable poles for long climbs and lengthen them for long descents.
Key Takeaways
- Use a roughly 90-degree elbow bend as your starting position on level ground.
- Shorten adjustable poles by about 5 to 10 cm for long uphill sections.
- Lengthen adjustable poles by about 5 to 10 cm for long downhill sections.
- Use the manufacturer’s size chart for fixed-length poles, then confirm the fit with your posture.
- Check every lock and stay below the maximum extension mark before putting weight on the pole.
At a Glance
| Time Required | 2 to 3 minutes |
| Difficulty | Easy |
| Tools Needed | Your hiking staff or poles, hiking footwear, and an optional measuring tape |
| Cost | $0 if you already own the pole |
A hiking staff can improve stability and give you another contact point on uneven ground. A pair of trekking poles can also transfer part of the load to your arms during descents. In a small laboratory study of downhill walking, pole use reduced several measured knee loads by 12% to 25%, although the study involved only eight men and should not be treated as a guarantee for every hiker. The study is available through PubMed.
Fit still matters. A useful setting lets your shoulders stay relaxed, your wrists stay neutral, and your arms move without reaching. The pole should support your natural stride rather than force a new one.
Hiking Staff vs. Trekking Poles
A hiking staff is one pole used for balance and support. Trekking poles are normally used as a pair. They are related tools, but they are not always interchangeable. A single staff can work well on flatter trails with a light load, while two poles can provide more support on uneven ground and during descents. REI’s selection guide makes the same distinction.
This article focuses on modern adjustable hiking staffs and trekking poles. Traditional wooden walking sticks come in many designs, so their maker’s fitting guidance should take priority.
Factors to Consider When Choosing Length
Height and Body Proportions
Your height is a useful starting point, but your arm length and posture decide the final fit. Put the pole tip on level ground beside your foot and hold the grip normally. Your elbow should form an angle close to 90 degrees, with your shoulder relaxed. This is more reliable than measuring to the wrist while your arm hangs at your side.
For fixed-length trekking poles, the following chart is a practical starting point based on REI’s sizing guidance. Always check the chart supplied by the pole manufacturer because available sizes and grip designs vary.
| Your Height | Starting Pole Length |
|---|---|
| Under 5 ft 1 in | 100 cm (39 in) |
| 5 ft 1 in to 5 ft 7 in | 110 cm (43 in) |
| 5 ft 8 in to 5 ft 11 in | 120 cm (47 in) |
| 6 ft and taller | 130 cm (51 in) |
Terrain
Terrain changes the best setting for an adjustable pole. The 90-degree position works for level ground and short rolling sections. For a long climb, shorten each pole by about 5 to 10 cm. For a long descent, lengthen each pole by about 5 to 10 cm. These changes help you plant the pole without lifting your shoulders or reaching too far.
Pro Tip: On a long side slope, shorten the uphill pole and lengthen the downhill pole. With one hiking staff, switch hands when needed and place the tip where it gives solid support without forcing you to lean.
Experience Level
Beginners do not automatically need a longer staff, and experienced hikers do not automatically need a shorter one. Both should begin with the same posture-based fit. Experience changes how confidently you plant and move the pole, but the correct length still depends mainly on body position, terrain, and the pole maker’s limits.
How to Measure for the Correct Length
- Wear your hiking footwear. Stand on a flat, firm surface in the shoes or boots you normally use.
- Place the tip beside your foot. Keep the pole close enough that you do not have to reach forward.
- Hold the grip normally. Keep your shoulder down and your wrist in a neutral position.
- Check your elbow. Adjust the shaft until your elbow is close to a 90-degree bend.
- Set each section safely. If the pole has several telescoping sections, follow its markings and never extend a section beyond the stop line.
- Test both sides. Walk several steps and confirm that the grip height feels natural and both poles match.
Note: Most adjustable poles use centimeter markings. One inch equals exactly 2.54 cm, so a 47-inch pole is about 119 cm. Round to an available setting and confirm the fit with your elbow angle.
Benefits of a Properly Sized Hiking Staff
| Benefit | How the Fit Helps |
|---|---|
| Improved stability | The tip can reach the ground without overreaching or pulling your upper body off balance. |
| Lower joint loading | Correct pole plants can move some downhill load through the arms instead of leaving all of it to the legs. |
| More natural posture | Relaxed shoulders and a neutral wrist reduce unnecessary upper-body strain. |
| Steadier rhythm | A comfortable grip height makes it easier to coordinate pole plants with your steps. |
| Better terrain control | Adjustable length gives you useful reach on climbs, descents, and traverses. |
A well-fitted staff gives you another stable contact point on rocky or uneven surfaces. It cannot prevent every slip or injury, but it can make balance corrections easier when the tip is placed securely.
The best setting is the one that keeps your shoulder relaxed and your elbow near 90 degrees on level ground.
What Happens When Your Staff Is the Wrong Length
A pole that is too long can lift your shoulder and make each plant feel forced. A pole that is too short can make you bend or reach down, reducing the support you get from the grip. Either problem can cause discomfort in the hands, wrists, shoulders, back, or neck during a long hike.
The wrong setting can also reduce control. If you reach too far downhill, the tip may land where it cannot hold your weight. If the pole is too short, it may not contact the ground early enough to help. Correct length does not remove trail risk, but it gives you a safer starting position.
Warning: Set and test every lock before a descent. Do not use a damaged pole, do not extend it beyond its maximum mark, and do not depend on a trekking pole as a substitute for a medically fitted cane or other mobility aid.
Adjusting the Length for Different Terrains
Flat and Rolling Trails
Use the standard setting that gives you a 90-degree elbow bend. Short rises and dips usually do not require a change if you can plant the pole comfortably without shrugging or reaching.
Long Uphill Sections
Shorten adjustable poles by about 5 to 10 cm. The steeper the climb, the more adjustment you may need within the manufacturer’s safe range. A shorter setting helps you push without raising your shoulders.
Long Downhill Sections
Lengthen adjustable poles by about 5 to 10 cm. The extra reach lets you plant the tip lower on the slope while keeping a more upright position. Test the locks before loading the poles.
Traverses and Side Slopes
With two poles, shorten the uphill pole and lengthen the downhill pole until both grips feel level. Keep adjustments moderate, and return both poles to the normal setting when the trail flattens.
Choosing the Right Length for Different Activities
Day Hiking and Backpacking
Use the same 90-degree starting position whether you carry a light daypack or a heavier backpack. A heavy pack does not automatically call for a longer pole. Stability, lock strength, and correct technique matter more than adding length.
Trail Running
Trail runners often choose light fixed-length or folding poles. Follow the manufacturer’s size chart and confirm that the grip position supports the intended running technique. LEKI gives height-based recommendations through its official pole length advisor.
Winter Hiking and Snowshoeing
For flat snowshoe travel, adjust the pole so your elbow is at a right angle when the basket rests on the snow. Use snow baskets to limit sinking. Lengthen for descents, shorten for climbs, and use different settings on traverses. REI’s snowshoeing guide explains this terrain-based setup.
Technical Mountain Terrain
A trekking pole is not an ice axe and cannot provide self-arrest on a steep snow slope. In technical terrain, choose equipment that matches the route and your training. Pole length is only one part of safe movement.
Tips for Maintaining the Correct Length
- Inspect the locks before every hike. Open and close them, then press down on the grip to confirm they hold.
- Clean dirt from the shafts and locks. Sand, mud, and grit can weaken locking performance.
- Keep sections below their limit marks. Extra extension can reduce strength and may cause a section to pull apart.
- Match paired poles. Set both to the same length for level ground, then adjust only when terrain calls for it.
- Dry the pole before storage. Separate telescoping sections when the manufacturer allows it, dry them fully, and store them away from extreme heat.
- Recheck your fit. Different footwear, grips, or hiking technique can change what feels comfortable.
LEKI’s safety guidance advises checking poles and locking systems before use and notes that dirt can impair their function.
Frequently Asked Questions
What is a hiking staff?
A hiking staff is a single pole used for balance and support on a trail. Trekking poles are normally used as a pair. Modern versions may be adjustable or folding and are commonly made from aluminum or carbon composite materials.
How long should a hiking staff be?
Set a modern hiking staff so your elbow bends about 90 degrees when the tip is on level ground beside your foot. Your shoulder should stay relaxed. For a fixed-length model, use the maker’s sizing chart and confirm the fit with this posture check.
Should I shorten my pole when going uphill?
Yes, for a long or steep climb. Shorten an adjustable pole by about 5 to 10 cm from its normal setting, then fine-tune it so you can plant the tip without lifting your shoulder.
Should I lengthen my pole for a descent?
Yes, for a long descent. Add about 5 to 10 cm so the tip can reach lower ground while you remain more upright. Lock the adjustment firmly before putting weight on it.
Does pole length change for snowshoeing?
The flat-ground check is still a 90-degree elbow bend, measured with the basket resting on the snow. Use snow baskets to reduce sinking, then shorten for climbs and lengthen for descents.
Are hiking staffs available in different lengths?
Yes. Adjustable, folding, and fixed-length models come in different usable ranges. Do not assume every pole covers the same heights. Check the product’s usable-length range and maximum extension before buying.
Is one hiking staff as supportive as two trekking poles?
Not in every situation. One staff can add balance on easier ground, while two poles provide support on both sides and may be more useful on uneven terrain, descents, or hikes with a pack.
Picking the correct length is the most important step in making a hiking staff feel natural. Start with a relaxed 90-degree elbow bend, adjust for sustained climbs and descents, and inspect the locks before the trail. A well-fitted pole should support your movement without making you shrug, bend, or reach.
Sources
- REI: How to Choose Trekking Poles and Hiking Staffs — sizing, fixed-length chart, and uphill/downhill adjustments.
- REI: How to Use Trekking Poles and Hiking Staffs — the 90-degree elbow check and general use.
- REI: Beginner’s Guide to Snowshoeing — snow baskets and terrain-based pole settings.
- LEKI Pole Length Advisor — sport-specific height guidance.
- PubMed: Knee Joint Forces During Downhill Walking With Hiking Poles — laboratory evidence on downhill knee loading.