Last Updated on July 27, 2026 by Daniel Globe
Hiking poles, also called trekking poles, are optional gear that can make certain trails more comfortable and controlled. They add extra contact points on uneven ground, let your arms share some of the work, and can reduce some lower-body loading during descents. Their value is greatest on steep, loose, snowy, or rocky terrain and when carrying a backpack.
Quick Answer
Hiking poles can improve balance, give your upper body a role in propulsion, and reduce some lower-body loading, especially on descents or when carrying a pack. They are not mandatory, and they do not automatically save energy. The biggest benefits come from using properly sized poles with good technique on steep, loose, or uneven terrain.
Key Takeaways
- Two trekking poles can provide additional support on rocky, loose, steep, or uneven trails.
- Research supports reduced lower-extremity loading in some conditions, particularly during steep downhill walking, but there is no universal “25% less knee stress” rule.
- Poles redistribute effort to the upper body; they do not always reduce total energy use and can increase cardiovascular demand.
- A useful starting length puts the elbow near a 90-degree angle on level ground. Poles can then be shortened for climbs and lengthened slightly for descents.
- Poles help with footing in winter, but they do not replace appropriate footwear or traction devices on hard-packed snow and ice.
Improved Stability and Balance
The most immediate benefit of hiking poles is the extra support they provide when the trail becomes uneven. Instead of relying on two feet alone, a hiker can place one or both poles against the ground before committing body weight to the next step.
This can be useful on loose rocks, roots, mud, stream crossings, steep steps, and trails where a heavy backpack changes your balance. A small laboratory study involving 15 young adults found that participants maintained balance better while using hiking sticks. Two sticks provided the clearest benefit when participants were also carrying a backpack. The experiment measured balance on a platform rather than falls on real hiking trails, so it supports a balance benefit without proving that poles prevent injuries.
Poles are also useful for testing uncertain footing. A light pole plant can help you check whether a rock is stable, whether mud is deeper than expected, or whether a surface is firm enough to step on. They should supplement careful foot placement rather than encourage faster or riskier movement.
Pro Tip: On technical ground, plant the pole close enough to your body that you can load it comfortably. Reaching far forward can pull you out of a stable position instead of improving balance.
Reduced Impact and Loading on the Lower Body
One reason hikers use trekking poles is to shift part of the force of walking from the legs to the arms and poles. This effect is most relevant during descents, when the knees and surrounding muscles repeatedly absorb the body’s downward momentum.
A frequently quoted figure says hiking poles reduce knee loading by as much as 25%. That number needs context. In a 1999 laboratory study, eight men walked down a ramp declined at 25 degrees. Researchers reported reductions of roughly 12% to 25% in several measurements, including ground-reaction force, knee-joint moments, and calculated tibiofemoral forces when poles were used.
That is useful evidence for steep downhill walking, but it does not mean every hiker experiences exactly 25% less stress on every trail. A separate study of downhill hiking with different backpack loads also found reductions in forces, moments, and power around lower-extremity joints when poles were used.
The strongest evidence is that trekking poles can redistribute some lower-body loading under specific conditions—not that they eliminate knee strain or guarantee pain-free hiking.
Note: Trekking poles are equipment, not treatment for arthritis, knee injuries, or other medical problems. Persistent pain, swelling, weakness, or balance problems deserve appropriate medical assessment rather than relying on poles to mask symptoms.
Endurance and Efficiency: What the Research Actually Shows
Trekking poles make the arms, shoulders, and upper back contribute to movement. This can reduce some of the work performed by the lower-body muscles, especially while carrying a load, but it does not necessarily reduce the body’s total energy demand.
| Research area | What the evidence found | Practical meaning |
|---|---|---|
| Steep downhill walking | A small laboratory study found reductions of roughly 12%–25% in several knee-related and ground-force measures. | Poles may be especially valuable during long or steep descents. |
| Uphill walking with a heavy backpack | A University of Massachusetts study found similar oxygen cost, slightly higher heart rate, lower perceived exertion, and reduced activity in several lower-extremity muscles with poles. | Work can be redistributed from the legs without making the exercise effortless. |
| General hiking and unloaded walking | A 2020 research review found lower-extremity loading can decrease while cardiovascular demand may increase. | Do not assume poles always save calories or energy. |
| Very steep uphill walking | Research has found small energy-cost improvements at some steep gradients and lower perceived exertion across several gradients. | Experienced hikers may find poles useful on sustained, steep climbs. |
The best way to describe the benefit is redistribution of effort. Your legs do not have to perform every part of propulsion and stabilization alone. At the same time, your arms and cardiovascular system take on additional work.
A University of Massachusetts study illustrates this well. Participants walked uphill with a backpack weighing about 30% of body mass. Pole use reduced activity in several lower-extremity muscles and lowered perceived exertion, but heart rate was somewhat higher. The study did not report the knee-pain result attributed to it in the original article.
Enhanced Upper-Body Involvement
Normal hiking is dominated by the legs and hips. Adding poles brings the triceps, shoulders, upper back, forearms, and core into the movement.
That does not automatically turn a hike into a complete upper-body strength workout, but it does increase muscular involvement. The effect is easiest to feel on a climb: pressing the poles into the ground behind you lets the arms assist with forward and upward movement.
The same extra muscle recruitment helps explain why poles do not always reduce total energy use. A 2020 review of trekking-pole research concluded that users may gain lower-extremity loading benefits while accepting greater cardiovascular demand in some situations.
Support on Uphill and Downhill Terrain
Steep slopes are where trekking poles often feel most useful.
Going Uphill
On a climb, shorten adjustable poles slightly so you can plant them without lifting your shoulders. Place the tips near your feet or slightly behind the lead foot and press backward as you step upward. This lets the arms contribute to propulsion rather than simply carrying the poles.
On very steep steps, some hikers plant both poles higher at the same time, step up, and then reset them. On moderate slopes, an alternating rhythm usually feels smoother.
Going Downhill
For descents, lengthening adjustable poles slightly can make it easier to contact the trail below you without bending excessively at the waist. Plant the poles ahead of the feet, but keep them within a range where your elbows remain comfortably bent.
The goal is controlled support, not hanging your entire body weight from the poles. Keep your steps deliberate and let your legs remain active rather than locking the knees.
Traversing a Side Slope
When crossing a sustained slope, the uphill hand needs a shorter effective pole length than the downhill hand. With adjustable poles, you can change the lengths. With long foam or cork extensions below the grip, you can simply move the uphill hand lower on the shaft for short traverses.
Manufacturer guidance from LEKI uses an elbow angle of about 90 degrees on flat ground as a starting point and recommends shortening poles uphill and lengthening them downhill.
How to Set and Use Hiking Poles Correctly
Start With the Right Length
Stand upright on level ground with the pole tip beside your foot. Adjust the pole until your elbow forms roughly a right angle while your shoulders remain relaxed. Treat this as a starting point rather than an exact medical measurement.
Pro Tip: After adjusting telescoping poles, confirm every locking mechanism is fully engaged before putting body weight on them. Recheck the locks periodically on long hikes.
Use a Natural Alternating Rhythm
On ordinary trail, plant the left pole as the right foot moves forward, then the right pole with the left foot. This opposite-arm pattern resembles a normal walking arm swing and avoids excessive twisting.
Keep pole plants light on easy terrain. You do not need to push forcefully with every step. Save stronger pole pressure for climbs, slippery areas, large steps, or places where you need extra support.
Do Not Overreach
A pole planted far in front of the body can become an obstacle. Keep most plants relatively close to your natural stride so the pole supports movement rather than forcing your shoulder into an awkward position.
One Hiking Pole or Two?
A single hiking staff can help probe uncertain terrain, assist with stream crossings, and provide one extra point of support while leaving the other hand free.
Two trekking poles offer more symmetrical support and make it easier to distribute effort to both arms. In the small balance study discussed earlier, two poles produced the strongest balance benefit when participants were wearing a backpack.
For long hikes, backpacking, sustained climbs, and lengthy descents, a pair is usually the more versatile choice. A single pole may be enough for a casual hiker who mainly wants occasional support.
How to Choose Hiking Poles
The best pole depends on where you hike and how much you value weight, compactness, durability, and adjustability.
| Feature | What to consider |
|---|---|
| Aluminum shafts | Common choice for durability and value. Exact weight and strength vary by model and alloy. |
| Carbon shafts | Often selected when low weight is a priority. Compare actual model weight, warranty, shaft design, and intended use rather than choosing by material alone. |
| Telescoping poles | Offer broad length adjustment and are convenient when terrain changes frequently. |
| Folding poles | Pack down compactly and are popular with hikers and trail runners who often store poles on a pack. |
| Grip | Cork, foam, and rubber each feel different. Comfort, grip shape, moisture management, and glove use matter more than marketing labels. |
| Locking system | Choose a mechanism you can operate securely and inspect it regularly for slipping or damage. |
| Tips and baskets | Trail tips work for typical dirt and rock, while wider baskets help prevent poles from sinking deeply into soft snow or mud. Use only accessories compatible with your poles. |
When Hiking Poles Help Most
Trekking poles tend to provide the greatest practical value when you are:
- Descending a long or steep trail.
- Carrying a heavier backpack.
- Crossing loose rock, roots, mud, or uneven ground.
- Climbing sustained steep grades.
- Hiking in snow where wider baskets help keep pole tips near the surface.
- Crossing shallow water where an extra contact point helps you test footing.
- Using a trekking-pole-supported shelter designed for your specific poles.
They may provide less benefit on short, smooth, level trails where balance and leg fatigue are not concerns. Some hikers also dislike carrying the extra equipment or prefer to keep both hands free. There is no requirement to use poles simply because a trail is considered a hike.
Hiking Poles on Snow and Ice
Poles can improve footing in winter and can be fitted with snow baskets on compatible models. However, a pole tip does not provide the same underfoot grip as a traction device.
Warning: Do not rely on trekking poles alone for hard-packed snow or ice. The National Park Service recommends appropriate over-the-shoe traction devices for packed snow and icy trails, with hiking poles serving as additional support.
Winter conditions can also hide holes, rocks, and trail edges. Probe uncertain snow cautiously and check local trail and avalanche information before heading into winter backcountry terrain.
Multi-functional Use
Hiking poles can serve purposes beyond ordinary walking. Snowshoers commonly use poles with appropriate baskets to improve support and rhythm. For true cross-country skiing, however, ski-specific poles and sizing are normally more appropriate than assuming a trekking pole is interchangeable with a ski pole.
Some ultralight tents and tarp shelters are specifically designed to use trekking poles instead of dedicated tent poles. This can reduce the amount of separate shelter hardware a backpacker carries. Check the shelter manufacturer’s required pole length and setup instructions before depending on this feature.
A trekking pole can also help test the depth of shallow water or soft mud, but it should not be treated as proof that a stream crossing is safe. Moving water, slippery rocks, depth, and current strength still require careful judgment.
Care and Inspection
Inspect your poles before important hikes. Make sure adjustment locks hold firmly, folding sections seat completely, straps and grips are intact, and tips are not excessively worn.
After wet or muddy hikes, clean and dry the poles according to the manufacturer’s instructions. Dirt inside telescoping sections or around locking mechanisms can interfere with smooth adjustment. Replace worn tips, baskets, or damaged sections only with compatible parts.
Conclusion and Recommendations
Hiking poles can be valuable, but their benefits are more specific than the simple claim that they make every hike easier. Their strongest advantages are additional stability, redistribution of some lower-body loading, and the ability to involve the arms during steep climbs, descents, and loaded hiking.
The research is also a reminder to keep expectations realistic. Poles do not guarantee fewer injuries, do not remove a fixed percentage of knee stress on every trail, and do not always lower energy expenditure. In some situations, they increase cardiovascular and upper-body work because more muscle groups are involved.
For a new user, start with two adjustable poles, set them so the elbows are near 90 degrees on level ground, and practice the alternating rhythm on an easy trail. Shorten them slightly for sustained climbs and lengthen them slightly for descents. With a little practice, you can quickly tell whether their additional stability and load sharing improve your own hiking experience.
If you are planning a multi-day trek, having the right gear is essential. Along with hiking poles, a good hiking backpack is crucial for carrying all your essentials. Take a look at this article on the best hiking backpack for multi-day trek to ensure you have the right pack for your adventure.
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Frequently Asked Questions
What are hiking poles used for?
Hiking poles provide extra points of contact with the ground and allow the arms to share some of the work of hiking. They are especially useful for balance on uneven terrain, steep climbs and descents, backpacking, and testing uncertain footing.
How do hiking poles work?
When you press against the ground through a trekking pole, some force passes through the hands, arms, and pole instead of being handled only by the legs. Poles also provide additional contact points that can improve stability and help the upper body contribute during climbs.
Do hiking poles help with balance?
Yes. Trekking poles give you additional contact points with the ground, which can be useful on loose, rocky, muddy, or uneven surfaces. Small laboratory studies have also shown improved balance measures with hiking sticks, although that does not mean poles can prevent every fall.
Are hiking poles necessary?
No. Many people hike safely and comfortably without poles. They become more useful on steep or uneven terrain, during long descents, while carrying a backpack, or when a hiker simply feels more stable using them.
How do I choose the right hiking poles?
Consider shaft material, packed length, adjustability, weight, grip comfort, locking mechanism, and compatible tips or baskets. Adjustable poles are especially versatile because you can shorten them on climbs and lengthen them for descents.
What length should hiking poles be?
A common starting point is to stand upright on level ground and adjust the pole until your elbow is close to a 90-degree angle. From there, shorten the poles slightly for sustained climbs and lengthen them slightly for descents.
Is one trekking pole or two better?
Two poles generally provide more balanced, symmetrical support and allow both arms to assist with movement. One pole can still be useful when you want occasional support, need to probe terrain, or prefer to keep one hand free.
Can hiking poles replace traction devices on ice?
No. Poles can provide additional support, but they do not create traction under your boots. On hard-packed snow and ice, use footwear and traction equipment appropriate for the conditions and treat trekking poles as supplemental support.
Sources
- Schwameder et al., Journal of Sports Sciences (1999) — downhill walking biomechanics and the reported 12%–25% reductions in selected force and knee-load measures.
- Knight and Caldwell, Medicine & Science in Sports & Exercise (2000) — University of Massachusetts research on uphill backpacking, perceived exertion, heart rate, gait, and muscle activity.
- Davison and Torcello, Wilderness & Environmental Medicine (2020) — review of the physiological and biomechanical effects of trekking poles.
- Jacobson, Caldwell and Kulling, Perceptual and Motor Skills (1997) — laboratory study of hiking sticks, backpack loads, and measured balance.
- U.S. National Park Service — Hiking with Traction Devices — current guidance on winter hiking, traction devices, and hiking poles.
- LEKI Trekking Pole Guide — manufacturer guidance on pole length, terrain adjustment, and common shaft materials.