Last Updated on July 27, 2026 by Daniel Globe
Hiking poles, also called trekking poles, can provide extra support on rough trails, steep climbs, and long descents. They give you additional contact points with the ground and let your arms share some of the work normally handled by your legs. The biggest benefits are better stability and the ability to redirect some lower-body forces, but the results depend on terrain, technique, fitness, and how the poles are adjusted.
Quick Answer
Hiking poles can improve stability, give you extra support on climbs and descents, and reduce some forces acting on the feet and knees. They do not guarantee fewer injuries or lower effort, though. Correct pole length, secure locks, good technique, and realistic expectations are what make trekking poles most useful.
Key Takeaways
- Two trekking poles create additional contact points that can improve stability on rocks, roots, mud, and uneven ground.
- A small downhill study found reductions of about 12% to 25% in several selected knee and ground-reaction force measurements, but that result should not be treated as a guaranteed 25% reduction for every hiker.
- Poles shift part of the workload toward the arms and upper body. They may reduce lower-limb forces even though total oxygen use can increase.
- A good flat-ground starting length puts the elbow near a 90-degree bend. Adjustable poles are commonly shortened uphill and lengthened downhill.
- Trekking poles can support compatible ultralight shelters, but they are not replacements for medical crutches, canes, or other full-weight mobility aids.
What Hiking Poles Actually Do
Modern trekking poles are usually made from aluminum or carbon-composite shafts with cork, foam, or rubber grips. They may telescope, fold into compact sections, or come in a fixed length. Aluminum models tend to be more economical and can bend under heavy stress, while carbon poles are usually lighter but can be more vulnerable to splintering or breaking under extreme loads. REI’s current trekking-pole guidance describes both materials as common choices.
The main purpose of trekking poles is not to make every hike effortless. Instead, they give you more points of contact with the ground and allow some force to pass through the arms. A 2023 review of 31 studies involving 430 participants found that pole use generally reduced plantar pressure and ground-reaction forces in the biomechanics studies it examined while increasing activation of upper-body and trunk muscles.
That makes poles particularly useful on uneven terrain and descents, although results vary with technique, speed, slope, pole length, surface conditions, and the person using them.
Increased Stability on Uneven Terrain
One of the clearest benefits of hiking poles is extra support on uneven ground. Rocks, roots, loose gravel, mud, snow, and uneven steps can force a hiker to make constant balance corrections. With two poles, you can establish additional contact points before committing your full weight to the next step.
For example, a pole can help you steady yourself while stepping over a large root or onto an uneven rock. The goal is not to lean your full body weight onto the shaft. Instead, use the pole as another controlled point of contact while your feet continue to carry most of your body weight.
This support may be especially useful on side slopes and during careful stream approaches. However, a pole touching the bottom does not prove that moving water is safe to cross. Water depth, current, footing, and downstream hazards still have to be evaluated independently.
Pro Tip: Look where you want to step and place the pole deliberately rather than stabbing rapidly at the ground. A secure pole plant before a difficult step gives you useful support without forcing you to depend completely on the pole.
Reduced Impact on Joints
Trekking poles can redirect part of the force generated during walking through the arms and poles instead of leaving the lower body to handle all of it. This effect is most relevant during descents, where braking forces can be demanding on the legs.
One frequently quoted study deserves some context. In a 1999 experiment, researchers tested eight men walking down a 25-degree ramp with and without hiking poles. They reported significant reductions of roughly 12% to 25% in several peak and average measurements, including ground-reaction force, knee-joint moment, and tibiofemoral compressive and shear forces. The study supports the idea that poles can reduce some downhill knee loading, but it does not show that every hiker will experience a 25% reduction. See the original Journal of Sports Sciences study indexed by PubMed.
In a small controlled downhill experiment, several selected knee and ground-reaction force measurements were about 12% to 25% lower when hiking poles were used.
The broader evidence also points toward reduced ground-reaction forces and plantar pressure in many pole-use experiments. At the same time, the research varies considerably in terrain, subjects, speeds, pole techniques, and equipment, so it is better to think in terms of potential load redistribution rather than a guaranteed percentage.
Warning: Trekking poles are sporting equipment, not a substitute for prescribed crutches, a cane, a walker, or another medical mobility aid. If joint disease, a recent injury, surgery, or significant balance problems are the reason you need poles, ask an appropriate health professional what level of hiking and support is suitable for you.
Improved Balance and Coordination
Trekking poles can help with balance because they create additional contact points and give the upper body a more active role in controlling movement. Research summarized in a 2023 review also found evidence of improved mediolateral stability and greater trunk and upper-body muscle activation during pole use.
What the research does not support is a universal percentage improvement in balance or coordination for specific age groups. The effect depends on the individual, pole technique, walking task, and terrain.
| Evidence | What It Means for Hikers |
|---|---|
| A 2023 review included 31 studies and 430 participants across pole-assisted sports. | Overall findings support load redistribution, increased upper-body involvement, and better stability in some conditions rather than a guaranteed percentage improvement. |
| A downhill study found selected force reductions of roughly 12% to 25% with poles. | Poles may be particularly useful when controlling demanding descents, although the exact benefit varies. |
| A 2026 steep-uphill trail-running study found lower foot force and lower perceived exertion with poles. | Poles can shift part of the workload away from the legs during demanding, fatigued conditions, but the experiment does not represent every hike. |
With practice, hikers often learn to coordinate the opposite arm and leg naturally: right pole with left foot, then left pole with right foot. On awkward steps or steep terrain, both poles can also be planted together for temporary additional support.
Endurance, Efficiency, and Upper-Body Work
It is tempting to say that trekking poles automatically save energy, but the evidence is more complicated. Using poles activates the arms, shoulders, and trunk, which can redistribute work away from the lower limbs. However, doing more work with the upper body can also increase total oxygen consumption.
A 2023 review of biomechanical and physiological research on pole use found that oxygen consumption was often higher when poles were used, even when perceived exertion did not increase. In other words, your body may be doing more total work without the hike necessarily feeling proportionally harder.
Newer evidence adds another layer. A study published in January 2026 tested 16 trail runners walking on a steep treadmill before and after a simulated 31.2 km trail-running competition. With poles, foot force was lower before and after the event, perceived exertion was lower, and vertical cost of transport after the event was lower than without poles. The authors concluded that poles could help redistribute workload during long-duration mountain events. Read the 2026 study on PubMed.
Note: Trekking, Nordic walking, trail running, and laboratory treadmill walking use related but not identical techniques. Research from one activity can help explain how poles work, but exact performance numbers should not be assumed to apply to every recreational hike.
Assistance on Uphill and Downhill Sections
On climbs, trekking poles let the arms contribute to forward and upward movement. Instead of relying only on the legs, you can plant a pole and push backward through the grip and strap as you step forward.
On descents, the poles are normally planted farther ahead to add control before the next foot lands. This can help redirect some force through the arms and provide another point of support on loose gravel, rocks, or large steps.
Some trekking poles include built-in spring systems that provide mechanical shock absorption. Standard poles do not have that mechanism, but they can still transfer some load through the upper body when used correctly.
Set the Right Length
On relatively level ground, a useful starting point is a pole length that places your elbow at about a 90-degree bend while the pole tip rests on the ground near your foot. REI’s trekking-pole sizing guide recommends this position as a baseline.
For adjustable poles, shorten them somewhat on sustained climbs and lengthen them somewhat for descents. The exact adjustment depends on the slope and your proportions, so comfort and control matter more than chasing one universal centimeter setting.
How to Use Hiking Poles Correctly
- Set both poles to your baseline length. On level terrain, start with your elbows near a 90-degree bend.
- Check every lock. Make sure each telescoping or folding section is fully engaged and cannot slide when moderate pressure is applied.
- Use the straps correctly. With conventional wrist straps, bring your hand up through the bottom of the loop and then grip the handle so the strap supports the heel of your hand.
- Walk with a natural alternating rhythm. The right pole usually moves with the left foot, and the left pole moves with the right foot.
- Shorten the poles for sustained climbs. Plant them where you can push backward without reaching excessively.
- Lengthen them for sustained descents. Plant the poles ahead of you so they provide support before the next step.
- Use both poles together when useful. On a large step-up or step-down, a controlled double plant can provide temporary extra stability.
Current REI guidance on using trekking poles also emphasizes correct sizing, strap use, and learning a comfortable walking pattern.
Warning: Inspect the poles before a hike and stop using a pole if a shaft, locking mechanism, tip, or connection is damaged. LEKI’s manufacturer guidance specifically warns users to confirm that locking systems remain securely closed and correctly configured during use.
Choosing the Right Hiking Poles
The best trekking pole is one that fits your body, terrain, and hiking style. Weight matters, but so do strength, grip comfort, adjustability, and how securely the locking system works.
| Feature | What to Know |
|---|---|
| Aluminum shaft | Usually economical and durable. Under severe stress, aluminum is more likely to bend than snap. |
| Carbon/composite shaft | Usually lighter and good at reducing vibration, but can be more vulnerable to splintering or breakage under extreme stress. |
| Telescoping poles | Easy to adjust for changing slopes and different users. |
| Folding poles | Pack down short and are popular with hikers and runners who frequently stow their poles. |
| Fixed-length poles | Can be simple and light but do not offer the same terrain-specific length adjustment. |
| Cork grip | Popular for warm-weather hiking because it handles moisture well and can conform gradually to the hand. |
| Foam grip | Soft and lightweight, though durability varies by model. |
| Baskets and tips | Small trail baskets reduce unwanted penetration between rocks or into soft surfaces. Larger baskets are used for snow or very soft ground. |
One Pole or Two?
A pair of trekking poles provides two extra contact points and lets both arms share the work. A single hiking staff leaves one hand free and may be enough on easier ground. For rough terrain, backpacking, or long descents, many hikers prefer the more symmetrical support of two poles.
Multi-functional Use for Shelter and Safety
Trekking poles can serve more than one purpose, especially for lightweight backpackers. Some tents and tarps are designed to use adjustable trekking poles as their structural supports instead of dedicated tent poles. For example, several current ultralight shelters specifically require trekking poles at their peaks.
The poles do not normally replace the stakes that secure the shelter to the ground. Always follow the shelter manufacturer’s required pole length and orientation rather than assuming any pole will work with any tent.
In an emergency, trekking poles may provide light stabilization while you stop and assess what happened, but they should not be treated as full-weight medical crutches. A damaged pole or collapsing adjustment lock can fail when heavily loaded.
For walking-heavy trips where you may be carrying the poles much of the day, packed length and weight can also matter. That can be useful to consider when planning itineraries such as this car-free travel guide to Ireland, where walking and public transportation may make compact equipment easier to manage.
When Hiking Poles May Not Help
Hiking poles are useful tools, but they are not automatically better for every trail or every person.
- They occupy your hands. You may need to stow them when scrambling, using handrails, taking photographs, or handling other equipment.
- Poor technique can waste energy. Reaching too far forward, gripping too tightly, or setting poles to the wrong length can make walking awkward.
- Upper-body effort increases. Research often finds greater oxygen use and upper-body muscle activation when poles are used.
- Tips can snag. A tip caught between rocks, roots, or other obstacles can disturb your rhythm or put stress on the shaft.
- They are not a guarantee against falls. Poles add support, but secure footwear, attention, route choice, weather, and good judgment remain essential.
The best approach is to practice on an easy trail before depending on poles during a long, steep, or technical hike.
Conclusion and Recommendations for Hiking Pole Usage
Hiking poles can be worthwhile for hikers who want extra stability, better control on steep terrain, or a way to shift part of the workload from the lower body to the arms. Scientific research supports reductions in some lower-limb forces, particularly under demanding conditions, but the exact benefit varies and should not be reduced to a universal percentage.
Start with poles that fit correctly and feel comfortable in your hands. On level ground, aim for roughly a 90-degree elbow bend, then shorten adjustable poles on sustained climbs and lengthen them for descents. Check the locks before every hike, learn proper strap technique, and practice a natural alternating rhythm before tackling difficult terrain.
Material and design also matter. Aluminum is a strong, economical option, while carbon can reduce weight. Adjustable poles are versatile on changing terrain, and folding poles are useful when compact storage is a priority. Whichever style you choose, trekking poles work best as a supplement to good hiking technique and sound trail judgment—not as a substitute for either.
Frequently Asked Questions
What are hiking poles?
Hiking poles, usually called trekking poles, are lightweight poles used individually or in pairs to provide additional contact points, stability, and upper-body support while walking on trails. Most modern trekking poles are adjustable or foldable and use aluminum or carbon-composite shafts.
Why do people use hiking poles?
Hikers commonly use poles for added stability on uneven terrain, extra support during climbs and descents, and to redistribute part of the workload toward the arms and upper body. Some hikers also use compatible trekking poles to support ultralight tents or tarps.
Do hiking poles help with balance?
They can. Two poles create additional points of contact with the ground and can make movement on rocks, roots, mud, and steep slopes more controlled. They do not guarantee that you will not slip or fall, so footing and trail judgment remain important.
Do hiking poles reduce strain on the body?
They can reduce some forces acting on the feet and lower limbs by transferring part of the load through the arms. In one small downhill study, several selected knee and ground-reaction force measurements were roughly 12% to 25% lower with poles. Results vary by terrain, technique, speed, and the individual.
Are there any other benefits to using hiking poles?
Yes. Pole use engages more upper-body musculature, can help control large steps and steep descents, and may redistribute workload during long outings. Some trekking-pole tents also use the poles as structural supports, allowing backpackers to leave dedicated tent poles at home.
How long should hiking poles be?
On level ground, start with a length that puts your elbow at roughly a 90-degree bend while the tip rests near your foot. Adjustable poles can then be shortened somewhat for sustained climbs and lengthened somewhat for descents.
Is it better to hike with one pole or two?
Two trekking poles provide more symmetrical support and two additional contact points, which can be helpful on rough ground and long descents. A single hiking staff may be sufficient on easier terrain when you prefer to keep one hand free.
Can trekking poles replace a cane or crutches?
No. Trekking poles are designed as sporting equipment for hiking and related activities. They are not designed to replace medical canes, crutches, walkers, or other mobility aids intended to support substantial body weight.
Sources
- Saller et al., A Review of Biomechanical and Physiological Effects of Using Poles in Sports — review of biomechanics, muscle activation, stability, forces, oxygen consumption, and pole characteristics.
- Schwameder et al., Knee Joint Forces During Downhill Walking With Hiking Poles — supports the contextualized 12% to 25% downhill force-reduction finding.
- Giovanelli et al., The Impact of Pole Use on Vertical Cost of Transport and Foot Force — 2026 evidence on steep uphill walking before and after a simulated trail-running competition.
- REI Co-op: How to Choose Trekking Poles and Hiking Staffs — pole length, materials, grip types, baskets, tips, and adjustment guidance.
- REI Co-op: How to Use Trekking Poles and Hiking Staffs — practical use and technique guidance.
- LEKI Trekking Pole Safety Instructions — manufacturer guidance on lock inspection, damaged poles, sharp tips, and intended use.
