Last Updated on July 27, 2026 by Daniel Globe
Hiking poles, also called trekking poles, can make rough trails easier to manage by giving you extra points of contact with the ground. They are especially useful on steep descents, loose rock, mud, snow, stream crossings, and hikes with a loaded backpack. The key is choosing poles that fit you and using them with the right technique.
Quick Answer
Hiking poles can improve stability and shift some work away from the legs, particularly on steep descents and while carrying a pack. They do not automatically make hiking easier or reduce total energy use. For general hiking, size them so your elbows bend about 90 degrees, then shorten them uphill and lengthen them downhill.
Modern trekking poles are usually made from aluminum, carbon fiber, or a combination of materials. Some telescope, some fold into compact sections, and others use a fixed length to save weight. Grips, straps, baskets, tips, and locking mechanisms also vary, so the best pair depends on the terrain and the way you hike.
The biggest benefits come from learning how to use the poles naturally rather than simply carrying them. Correct length, relaxed grip pressure, secure locks, and well-timed pole plants can improve balance without making your arms and shoulders work harder than necessary.
Key Takeaways
- Trekking poles can improve balance and reduce some lower-extremity loading, especially during downhill hiking.
- Research has found meaningful reductions in certain knee-loading measures, but the often-quoted 25% figure comes from a specific laboratory downhill test rather than every hiking situation.
- Set your normal pole length so your elbow is near a 90-degree bend, then shorten the poles on sustained climbs and lengthen them on sustained descents.
- Aluminum usually favors durability and value, while carbon/composite construction generally favors lower weight and vibration reduction.
- Poles redistribute effort rather than providing free energy; upper-body and cardiovascular demand can increase.
At a Glance
| Setup Time | About 5–10 minutes for initial sizing and strap adjustment |
| Difficulty | Easy; most hikers adapt after practicing the rhythm on simple terrain |
| Tools Needed | Usually none; some lever locks use a small screwdriver or tool for tension adjustment |
| Extra Cost | No additional cost beyond the poles and any optional replacement tips or baskets |
Benefits of Using Hiking Poles
The strongest case for hiking poles is not that they make every hike effortless. Their main advantage is that they give you two additional contact points and let your arms share part of the work that would otherwise be handled entirely by your legs.
They Can Reduce Some Lower-Body Loading
A frequently cited 1999 downhill-walking study measured eight men walking down a 25-degree ramp with and without hiking poles. Researchers found reductions of about 12–25% in several measures that included ground-reaction force, knee-joint moment, and tibiofemoral compressive and shear forces.
In one controlled downhill study, several knee-loading measurements were 12–25% lower when hiking poles were used. That result is useful evidence, but it should not be interpreted as a guaranteed 25% reduction on every trail.
A later 2007 study of downhill hiking also found reductions in lower-extremity joint moments and loading when participants used poles while carrying different backpack loads.
This makes poles particularly appealing on long descents, where the legs repeatedly absorb impact. It does not mean that trekking poles prevent knee injuries or treat joint problems.
Note: Trekking poles are outdoor equipment, not a replacement for a prescribed cane, walker, brace, or other medical mobility aid. Anyone using an assistive device for a health condition should follow guidance from the appropriate healthcare professional.
They Add Stability on Uneven Ground
Roots, loose stones, muddy ground, snow, and uneven steps can all disrupt your balance. A properly planted pole gives you another point of contact before you commit your full body weight to the next step.
Poles are especially useful when carrying a backpack because the extra load can alter your balance. A 2020 review of trekking-pole research concluded that poles can reduce lower-extremity loading and may provide additional balance and stability, particularly when an external load is carried.
They Can Redistribute Muscular Work
Using poles brings the arms, shoulders, chest, and upper back into the walking motion. That redistribution can make heavily loaded hiking feel different from walking with the legs alone.
In one uphill backpacking study, pole use reduced activity in several lower-extremity muscles and produced walking mechanics that were closer to unloaded walking, although heart rate was slightly higher with poles. The benefit was therefore a redistribution of effort rather than free energy. View the study on PubMed.
They May Reduce Post-Hike Soreness in Some Conditions
In a controlled mountain-walking study involving 37 participants, hikers using trekking poles showed lower muscle soreness at 24 and 48 hours after the trek and smaller changes in several markers associated with muscle damage. The study provides useful evidence that poles can reduce some of the muscular stress of a demanding mountain day.
Results from a single study should not be treated as a guarantee. Training level, technique, terrain, pack weight, pace, and pole setup all affect how much benefit an individual hiker experiences.
Proper Technique for Using Hiking Poles
Good technique starts with correct length. For general hiking, place the pole tip on the ground close to your foot and hold the grip normally. Your elbow should form roughly a 90-degree bend. This is the standard starting point recommended in current REI trekking-pole guidance.
Adjust Pole Length for the Slope
On long climbs, shorten adjustable poles by roughly 5–10 cm, or about 2–4 inches. This helps you plant them without lifting your shoulders unnaturally.
On long descents, lengthen them by roughly 5–10 cm from your normal setting. The extra reach can help you remain more upright and transfer some of the initial load into the poles.
When traversing a hillside, you can shorten the uphill pole and lengthen the downhill pole until your hands and shoulders feel level and comfortable.
Pro Tip: Mark your usual flat-ground length on each adjustable pole. Returning to your baseline setting becomes much faster after temporary uphill or downhill adjustments.
Use the Wrist Straps Correctly
Insert each hand upward through the bottom of the strap, then bring your hand down and wrap your fingers around the grip. Adjust the strap so it supports the heel of your hand without cutting into your wrist.
This setup lets you keep a relaxed grip instead of squeezing the handle continuously. The strap and the heel of your hand can take some of the pressure while your fingers mainly guide the pole.
Match the Poles to Your Natural Walking Rhythm
Most hikers use an alternating pattern: right foot with left pole, then left foot with right pole. Keep your arms moving naturally rather than forcing an exaggerated swing.
Plant the pole near your body and, on normal terrain, allow it to angle slightly behind you as you move forward. Avoid repeatedly stabbing the pole straight into the ground with excessive force. That wastes effort and can make your arms and shoulders sore.
Use a Double Plant When You Need Extra Stability
On a steep step, awkward descent, or difficult obstacle, planting both poles before moving can provide extra support. Once you are past the obstacle, return to your normal alternating rhythm.
Choosing the Right Hiking Poles for Your Needs
| Feature | Aluminum Poles | Carbon / Composite Poles |
| Typical Weight | Often around 18–22 oz per pair | Often around 12–18 oz per pair |
| Under Heavy Stress | More likely to bend than snap | Can be more vulnerable to cracking or splintering |
| Vibration | Usually transmits more vibration | Generally provides better vibration damping |
| Price Tendency | Usually less expensive | Usually more expensive |
| Best Fit | Hikers prioritizing durability and value | Hikers prioritizing low weight and low swing weight |
The weight ranges above are general examples rather than universal specifications. Current REI guidance lists many aluminum pairs around 18–22 ounces and many composite pairs around 12–18 ounces, but individual models can fall outside those ranges.
Aluminum or Carbon Fiber?
Aluminum is usually the safer choice for hikers who value durability, affordability, and repairability over minimum weight. Under severe loads, an aluminum shaft may bend rather than breaking immediately.
Carbon or composite poles generally reduce swing weight and vibration. That can be attractive for long-distance hikers and trail runners. However, carbon shafts can crack or splinter when subjected to severe side loads or impact.
Carbon construction should not be confused with mechanical shock absorption. A shock-absorbing pole normally contains a spring or similar mechanism designed to cushion impacts. Standard poles do not contain that system.
Telescoping, Folding, or Fixed Length?
Telescoping poles provide the widest range of adjustment, which is useful when moving between long climbs, descents, and sidehill traverses.
Folding poles break into connected sections much like tent poles. They usually pack shorter and deploy quickly, making them popular with trail runners and travelers.
Fixed-length poles remove some adjustment hardware and can therefore be extremely light. Their main disadvantage is that you cannot change their working length for terrain.
Choose a Reliable Locking System
External lever locks are easy to inspect and adjust, even while wearing gloves. Twist locks use an internal expansion mechanism and can also provide secure adjustment when properly maintained. Folding poles may use push-button or tension-cord systems.
The most important point is not which lock has the best marketing name. It is whether the lock stays secure during use. Check every adjustable section before leaving the trailhead.
Warning: Never continue using a pole that repeatedly collapses under load. Clean and adjust the locking mechanism according to the manufacturer’s instructions, and replace damaged parts before relying on the pole on steep terrain.
Pick a Grip That Matches the Conditions
Cork handles sweat well and can gradually conform to your hand.
Foam is soft and absorbs moisture, making it comfortable for many warm-weather hikers.
Rubber insulates well in cold conditions and reduces vibration, but it may feel less comfortable against sweaty hands on long summer hikes.
Choose the Right Baskets and Tips
Small trekking baskets are suitable for many ordinary trails. Wider mud or snow baskets help keep pole tips from sinking deeply into soft ground.
Carbide or steel tips provide grip on dirt, rough rock, and some icy surfaces. Rubber tip protectors are useful during storage and can also reduce wear and surface impact on pavement or sensitive terrain.
Hiking Poles vs. a Hiking Staff: One Pole or Two?
Trekking poles are normally used as a pair. Two poles provide support on both sides of the body and work well for backpacking, long descents, uneven terrain, and sustained climbing.
A hiking staff is a single pole. It can be convenient on relatively moderate terrain or when you want one hand free. It does not provide the same two-sided support as a pair of poles.
There is no requirement to use two poles all the time. Some hikers temporarily use one pole when taking photos, scrambling, handling a dog leash, or navigating a section where a free hand is useful.
How Hiking Poles Maximize Stability on Various Terrains
The value of trekking poles changes with the trail. The same technique is not ideal everywhere.
Rocky and Root-Covered Trails
Plant the pole on solid ground rather than wedging the tip between rocks or roots. Test the placement lightly before transferring significant pressure to it. A trapped pole can bend or pull you off balance when your body continues moving forward.
Steep Climbs
Shorten the poles enough that your shoulders stay relaxed. On ordinary grades, alternate the pole and opposite foot. On a large step, plant both poles higher on the trail and push through the straps and grips as you step upward.
Long Descents
Lengthen the poles slightly and plant them before committing your full weight to a large downward step. Keep your knees soft rather than locking them straight.
Research on downhill walking is where some of the strongest biomechanical evidence for trekking poles exists, including studies showing lower knee and lower-extremity loading under controlled conditions.
Sidehill Traverses
If your adjustable poles allow it, shorten the uphill pole and lengthen the downhill pole. This helps prevent one shoulder from staying much higher than the other for a long period.
Mud and Snow
Use baskets sized for the surface. A larger basket spreads the load over a wider area and helps prevent the shaft from plunging excessively into soft mud or snow.
Streams
Plant each pole securely on the streambed before taking the next step. Avoid assuming that a pole plant is solid until you have tested it; loose stones can shift and smooth submerged rocks can be slippery.
Warning: Trekking poles improve balance, but they do not make a dangerous river crossing safe. Turn around when water depth, current, footing, weather, or visibility makes a crossing uncertain.
How Hiking Poles Affect Endurance on Long Hikes
They Redistribute Effort Rather Than Eliminate It
It is tempting to say that poles “save energy,” but the research is more complicated. Your arms and upper body become active when you use poles, and that additional muscle activity can increase oxygen use or heart rate at a given walking speed.
A field study of recreational hikers found greater physiological responses while using poles without a corresponding increase in perceived effort. Other studies have found different results depending on pack weight, slope, speed, and testing method.
The practical advantage is therefore not necessarily lower total calorie use. It is that the workload can be shared differently across the body.
Leg Fatigue May Feel More Manageable
When some force is transferred through the poles and upper body, your legs do not have to handle every part of the movement alone. This can be especially noticeable during repeated large steps, steep descents, or backpacking with a heavy load.
A Natural Rhythm Can Help You Maintain Pace
Once the alternating pattern becomes automatic, poles can support a smooth hiking cadence. Do not force yourself into an unnaturally fast rhythm simply to match the poles. Your breathing and terrain should determine your pace.
Note: A pole that feels effortless on a short walk may become tiring after several hours if it is too long, too heavy, or paired with straps that are adjusted incorrectly.
Common Hiking Pole Mistakes
Using Poles That Are Too Long
If your shoulders rise toward your ears with every plant, shorten the poles. Continually shrugging your shoulders can make the upper body fatigue quickly.
Gripping the Handles Too Hard
Use the straps correctly and keep your fingers relaxed whenever terrain allows. A death grip wastes energy and can lead to tired forearms or hot spots on the hands.
Planting the Pole Too Far Ahead
Reaching too far forward can interrupt your stride and turn the pole into a brake. On ordinary terrain, keep the movement compact and natural.
Ignoring Loose Locks
A telescoping pole that shortens unexpectedly can cause a sudden loss of support. Test every locking section before hiking and recheck it if the pole begins to slip.
Using the Wrong Basket
A tiny summer basket can sink deeply into soft snow, while an oversized basket may catch unnecessarily on rocks and vegetation. Match the basket to the expected surface.
Assuming Poles Prevent Falls
Poles can increase your margin for correcting a stumble, but they cannot compensate for poor footwear, excessive speed, unstable rocks, dangerous water, severe fatigue, or terrain beyond your ability.
Tips for Maintaining and Caring for Your Hiking Poles
Basic maintenance helps extend the life of trekking poles and reduces the chance of discovering a problem in the middle of a hike.
Clean Them After Muddy or Wet Hikes
Wipe mud and grit from the shafts, tips, and baskets. If the manufacturer allows the pole sections to be separated, clean and dry them according to its instructions before reassembly.
Avoid storing adjustable poles while they are packed with wet dirt or grit around the locking surfaces.
Dry the Straps
Sweat and rain can leave wrist straps damp. Let them dry before putting the poles into long-term storage to reduce odor and mildew.
Inspect the Shafts
Look for bends, cracks, deep gouges, splintering, or other damage. Carbon-fiber damage deserves particular attention because a compromised shaft can fail suddenly when heavily loaded.
Check Tips and Baskets
Replace excessively worn tips and confirm that removable baskets remain secure. Some brands sell replacement tips, baskets, straps, and locking components rather than requiring replacement of an entire pole.
Test the Locks Before Every Hike
Extend each pole to your normal length, secure every lock, and press downward firmly before starting. A lever lock may occasionally need its clamping tension adjusted as components wear.
Incorporating Hiking Poles into Your Hiking Routine
If you have never used hiking poles before, begin on an easy trail. Set them to the correct length, adjust the wrist straps, and spend a few minutes practicing the opposite-foot rhythm before tackling steep ground.
Then experiment with small adjustments. Shorten the poles on a sustained climb, lengthen them on a descent, and notice whether your shoulders remain relaxed. Properly fitted poles should feel like an extension of your walking motion rather than equipment you have to fight with.
The strongest evidence supports a practical, balanced view: hiking poles can reduce some lower-extremity loading, improve stability, and redistribute muscular work. They do not guarantee injury prevention, save a fixed amount of energy, or automatically make every trail easier.
For hikers who regularly encounter steep grades, loose terrain, snow, stream crossings, or heavy backpack loads, a well-fitted pair can nevertheless become one of the most useful pieces of trail equipment.
For a separate outdoor-gear topic, you can also read the 5 best travel trailer batteries to power your spring adventures in 2025. That guide covers RV power rather than hiking-pole technique.
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Frequently Asked Questions
What are hiking poles?
Hiking poles, commonly called trekking poles, are lightweight poles usually used as a pair to provide additional contact points with the ground. Most modern models are aluminum or carbon/composite and may be telescoping, folding, or fixed length.
Why should I use hiking poles?
Poles can improve stability and shift some loading from the lower body to the arms and upper body. They are particularly useful during descents, on uneven terrain, and when carrying a backpack.
How do hiking poles help with balance and stability?
Each secure pole plant creates another point of contact with the ground. That extra contact can help you correct small balance changes when stepping over rocks, roots, mud, snow, or uneven ground.
Do hiking poles reduce impact on joints?
They can reduce some lower-extremity loading, especially during downhill walking. One laboratory study found 12–25% reductions in several knee-loading measures under a specific steep downhill condition. That number should not be treated as a universal reduction for every hiker or trail.
Can hiking poles improve endurance?
They may make local leg fatigue easier to manage by redistributing work to the upper body, but they do not necessarily reduce total energy expenditure. Research has sometimes found increased cardiovascular demand when poles are used.
Are hiking poles useful for all types of hiking?
They can be useful on day hikes, backpacking trips, mountain trails, snow, mud, and rough terrain. On easy flat trails, some hikers prefer walking without them, especially when they want their hands free.
How do I choose the right hiking poles?
Start with fit and reliable locks. Then compare shaft material, total weight, packed length, grip material, adjustment range, baskets, replacement-part availability, and whether you need a shock-absorbing mechanism.
How long should my trekking poles be?
For ordinary hiking, adjust the pole so your elbow is close to a 90-degree bend while the tip rests on the ground near your foot. Manufacturer sizing charts should take priority for fixed-length poles.
Should hiking poles be longer for downhill hiking?
For sustained descents, adjustable poles can usually be lengthened by roughly 5–10 cm, or about 2–4 inches, from your normal setting. Shorten them by a similar amount on sustained climbs.
Are carbon hiking poles better than aluminum poles?
Neither material is best for everyone. Carbon/composite poles are generally lighter and damp vibration well. Aluminum is usually less expensive and tends to tolerate severe impacts better, often bending instead of cracking.
Is it better to hike with one pole or two?
Two trekking poles provide support on both sides and are generally better suited to backpacking, long descents, and uneven terrain. A single hiking staff can work well on easier ground or when you want one hand free.
Sources
- Schwameder et al., Knee Joint Forces During Downhill Walking With Hiking Poles — supports the evidence on reductions in several knee-loading measures during controlled downhill walking.
- Bohne & Abendroth-Smith, Effects of Hiking Downhill Using Trekking Poles While Carrying External Loads — supports lower-extremity loading findings with backpack loads.
- Howatson et al., Trekking Poles Reduce Exercise-Induced Muscle Injury During Mountain Walking — supports the discussion of post-hike soreness and muscle-damage indicators.
- Are Trekking Poles Helping or Hindering Your Hiking Experience? A Review — reviews biomechanical and physiological tradeoffs of trekking-pole use.
- REI Expert Advice: How to Choose Trekking Poles and Hiking Staffs — supports sizing, materials, grips, locks, baskets, and pole-type guidance.
- REI Expert Advice: How to Use Trekking Poles and Hiking Staffs — supports strap setup, terrain adjustments, walking rhythm, and pole-use technique.