Are Trekking Poles Worth It?

On the trail, it’s common to see hikers use trekking poles while walking. People use different types of trekking poles to assist them with walking. But are trekking poles necessary for hiking?

Trekking poles are not necessary for hiking and can be disregarded if you’re going on a short hike with a light backpack. They are important in decreasing joint stress and improving balance when traveling through uneven terrain with heavy equipment.

In this post, we’ll review reasons to consider if you’re trying to decide whether you need trekking poles, how to use them, and what features to look for when choosing trekking poles.

Do you need trekking poles?

Trekking poles are assistive accessories that are designed to help reduce stress on your knees and improve your balance when hiking.

Let’s review the different reasons why you might or might not want to use trekking poles, so you can decide for yourself if they’ll be helpful for you.

Advantages of using trekking poles

Reduce stress on your joints

When you hike, especially with a heavy backpack, you tend to put a lot of stress on your knees. This happens because your joints absorb a lot of the shock that happens on a heel strike. The stress on your knees is highest when you descend.

Many hikers report that they feel knee pain when hiking. I know from experience that when I trek with a heavy backpack, my knees can get very sore quite quickly.

Multiple studies show that using trekking poles when you hike can reduce joint stress and overall knee soreness((Hawke, A. L., & Jensen, R. L. (2020). Are trekking poles helping or hindering your hiking experience? A review. Wilderness & Environmental Medicine, 31(4), 482-488.‏)). This is especially true when carrying a heavy external load, like a backpack((Bohne, M. (2005). The effects of hiking downhill using two trekking poles while carrying different external loads in a backpack. University of Northern Colorado.‏)).

Improve hiker’s balance

When you walk with trekking poles, you have four points of contact with the ground, instead of two. These are mainly useful when you walk on rough terrain, for example when you walk downhill on rocky ground, cross a river, and more.

This is only true if you use your poles correctly((ref:1)). For example, if you put your poles away, you actually might reduce your balance.

The benefits of balance are especially significant when you carry a heavy load((ref:1)). If you hike with a heavy backpack, trekking poles can be very useful for balance.

Versatile

Trekking poles can be used in many different situations, not only as a walking aid.

For example, if you’re hiking in a wild area, the poles can be used to remove obstacles from the way. This is especially useful when the obstacle is something you don’t really want to touch, like poison ivy.

They can also be used to test water depth when crossing a stream or to test how strong ice is before you step on it.

Ultralight backpackers often use dedicated tents that incorporate the trekking pole as the tent pole. This saves them from having to carry extra weight.

Disadvantages of using trekking poles

They tie your hands up

There are areas where trekking poles can’t really be used on. For example, if you’re in an area where rope assistance is needed, you can’t really enjoy the benefits of trekking poles, and you need to stash them away.

If you need to use your hands, the poles become somewhat of a hassle. When drinking from a water bottle or taking a picture they get in the way.

Use additional energy

When you’re using trekking poles, you’re using more energy to move((ref:1)). This means hiking will be more cardiovascular demanding, so you’ll get tired faster.

Using trekking poles, you’re also carrying their weight, whether you’re using them or they’re stashed away. The added weight makes hiking harder, especially if you’re traveling with a backpack on the heavier side.

Cost money

Hiking is generally an affordable hobby, but equipment costs do add up, creating somewhat of an entry barrier. Additional equipment makes the sport less accessible. Even budget trekking poles can cost quite a bit.

How to use trekking poles

As I mentioned before, how you use trekking poles really matters. Using them correctly can reduce stress on your knees and improve balance, but using them incorrectly can make you less stable.

Here are a few tips on how to use your trekking poles when hiking:

1. Adjust the length of the poles so that your elbows form a 90-degree angle.

Most trekking poles nowadays are adjustable, so you can fit them exactly to your dimensions. Before going on the hike, you’ll need to adjust the length of the poles.

If you’ve already sized the length of your trekking poles before, this should be easy. Most poles have a length ruler, so you can quickly set the poles to your usual length.

The length of your trekking pole should be set so your elbow makes a 90 degrees angle, while the tips of the pole in on the ground, around your foot.

This trekking pole length is your standard length. If you’re walking uphill or downhill for a long period, you’ll find it helpful to fine-tune your pole length. For an uphill hike, shorten the pole length by 2″-4″, to get more leverage. For a downhill hike, lengthen the pole by 2″-4″.

2. Hold the grip, through the bottom of the straps

When you start hiking, you should grip your trekking poles through the bottom of your straps, pulling them down to hold the grip. The straps can actually be very helpful, but many hikers use the incorrectly.

This is also shown in the image below:

Adjust the length of the straps so they properly support your wrist, while not restricting your hand.

3. Walk with the pole opposite your foot

When you walk with trekking poles, you actually want to follow your natural arm swing. This way, you plant the post opposite of your foot on the ground, providing you extra support. Following your natural movement pattern will make using the poles feel natural.

Sometimes when you descend or ascend, it might feel more natural to plant both poles on the ground, to feel more stable. Follow this natural movement pattern.

You can also plant both poles in the ground while crossing some obstacles, like big rocks you need to climb up or down. Planting both poles in the ground can help you maneuver with better stability.

How to choose a trekking pole

If you decided you do need a trekking pole, there are some things to consider. Trekking poles come in various price ranges and are made of different materials, with different features.

Here are the things to keep in mind when choosing trekking poles:

Trekking pole shaft material

Pole shafts are usually made of aluminum or carbon:

Aluminum poles are generally cheaper, and more durable. They are relatively heavy. If you’re usually hiking in rough terrain, or if you’re a beginner buying your find set of poles, it’s likely that you’ll find aluminum poles fit you better.

Carbon poles are lighter than aluminum poles but are generally more expensive, and less durable. While aluminum poles rarely break, under a lot of stress carbon poles might splinter. Carbon poles are the favorite choice of ultralight backpackers.

Trekking pole grip material

Pole grips can be made of different materials:

Rubber grips are usually cheaper than the alternative, and they insulate your hands well. Their feel is less pleasant, and they sometimes chafe your hands when you sweat.

Cork grips usually have a nicer feel, they resist moisture and can be molded to the shape of your hands over time.

Foam grips are very soft, and they absorb moisture from the hands.

Trekking pole features

Trekking poles have various different features:

Shock-absorbing poles have springs that absorb some of the shocks from the impact of the pole on the ground.

Ultralight poles are very light, making them preferable for ultralight hikers. They typically feature carbon shafts.

One trekking pole vs. two

If you’re getting trekking poles, you might wonder if using one pole can give you some of the benefits of using trekking poles, whilst being more versatile and cheaper.

Using one trekking pole basically offers the same benefits to balance as two trekking poles((ref:1)).

While not tested by medical research, I tried using one pole with a heavy backpack and compared it to two poles:

• The movement felt less natural with one pole
• I felt a little more knee strain using one pole
• I had to alternate hands because my trekking pole hand got tired over time.

Using one pole can be practical, but I think a beginner should still go for two trekking poles. The movement feels much more natural which is very important at the beginning.

Conclusions

We’ve covered the advantages and disadvantages of trekking poles. While poles are not necessary for hiking, I do think they’re well worth their drawbacks, especially if you’re trekking with a heavy backpack. The difference in balance and knee strain is really significant.

How you use the poles is actually very important. Make sure you’re walking correctly to gain the full benefits of the poles.