Trekking poles divide hikers into passionate advocates and skeptical holdouts. The evidence strongly supports pole use for most hikers, particularly on technical terrain and long descents. Understanding how poles work helps hikers use them effectively and decide whether they belong in their gear kit.
Joint Protection
Trekking poles reduce impact forces on knees during descents by transferring load to arms and shoulders. Studies show pole use decreases compressive forces on knee joints by approximately twenty-five percent on downhill sections. For hikers with existing knee issues, this reduction often makes the difference between enjoying trails and suffering through them.
The benefit compounds over distance. A few percent reduction per step multiplies across thousands of steps on long hikes. Hikers who finish descents with sore knees often find pole use eliminates or dramatically reduces that discomfort.
Energy Efficiency
Poles engage upper body muscles that otherwise contribute nothing to forward progress. While poles slightly increase overall energy expenditure, they distribute effort across more muscle groups. This distribution delays fatigue in legs and allows sustained hiking at higher intensity.
On uphills, poles provide propulsion that reduces leg effort per step. The assistance proves most valuable on steep climbs where leg muscles fatigue rapidly. Many hikers report feeling fresher at summit when using poles throughout the approach.
Stability and Safety
Four points of contact provide dramatically better stability than two. Stream crossings, loose rock, muddy sections, and snow traverses all become safer with pole support. Catching yourself with poles often prevents falls that would otherwise cause injury.
Poles probe questionable surfaces before committing weight. Testing snow bridges, bog depth, and hidden obstacles prevents unpleasant surprises. The advance warning poles provide matters most in conditions where falls have serious consequences.
Proper Technique
Adjust pole length so your elbow bends at roughly ninety degrees when the pole tip contacts the ground. Many hikers use poles too long, reducing effectiveness and straining shoulders. Shorten poles for steep uphills and lengthen for descents.
Plant poles with natural arm swing rather than deliberate placement. Overthinking pole technique creates awkward movement and negates efficiency benefits. After initial adjustment, pole use should feel automatic and unobtrusive.
Use wrist straps correctly by entering from below and letting straps support weight transfer. Gripping poles tightly fatigues hands and forearms quickly. Relaxed grip with strap support maintains control while reducing strain.
Choosing Poles
Adjustable poles accommodate varying terrain and multiple users. Fixed-length poles save weight but lack versatility. Most hikers benefit from adjustability unless pursuing aggressive weight reduction.
Aluminum poles offer durability at lower cost while carbon fiber saves weight at premium prices. Carbon can shatter under extreme loads while aluminum bends. Choose based on your priorities and typical hiking conditions.
Folding poles pack smaller than telescoping designs, fitting inside or alongside packs during non-use. Telescoping poles adjust faster between terrain transitions. Either design works well when properly engineered.
When to Skip Poles
Technical scrambling often requires hands free for rock contact. Stow poles on your pack during sections requiring three points of contact with terrain. Attempting to scramble while holding poles creates dangerous instability.
Very short, flat hikes may not justify the hassle of poles. The benefits accumulate over distance and difficulty. A paved mile to a viewpoint probably does not warrant pole use regardless of knee concerns.
Some hikers simply dislike poles despite understanding their benefits. Personal preference matters, and forcing uncomfortable techniques reduces hiking enjoyment. Try poles honestly before dismissing them, but accept that they may not suit your style.
