Trekking poles and hiking staffs are standard equipment for many hikers, backpackers, and snowshoers-regardless of their skill level. And there's a good reason for this: by enhancing stability and providing support on various terrains, they can turn an ordinary or even subpar hiking experience into an excellent one. Below, we'll explore how to use trekking poles effectively.
Types of Hiking and Trekking Poles
1. Trekking Poles
Sold in pairs and used simultaneously. They boost stability and reduce impact on the knees during hiking and backpacking. Most trekking poles are adjustable in length; some have built-in springs to absorb shock, further minimizing impact. There are multiple styles in this category, including ultra-light trekking poles-each pair may weigh less than a pound, causing less fatigue during long trips.
2. Hiking Staffs
Also called walking sticks or travel poles at times, they are single-pole tools. They work best on relatively flat terrain and when you carry little or no load on your back. Hiking staffs are adjustable, and some have shock-absorbing functions. Additionally, some may have a built-in camera mount under the grip, allowing them to be used as a monopod.
These are far from the only features. Some poles include ergonomic grips with corrected angles to keep the wrist in a comfortable position; The handle of a walking stick, on the other hand, might be more like the handle of a cane. The handle is also made of different materials, such as foam and cork. The poles are also equipped with different types of locks, which can hold them in place once they are extended. For different people, some locks may be easier to use than others.
Our suggestion is: Before purchasing hiking poles or trekking poles, try out these equipment first to find the one that suits you best.
Who Are Hiking Staffs Designed For?
Answer: Everyone!
Hiking staffs help on almost any hike-whether for energetic long-distance hikers or beginners just starting out. They reduce pressure on the back, core, and legs by leveraging upper-body strength. Their stability and support are invaluable if you're recovering from an injury, have a disability, are an experienced hiker looking to tackle longer distances, or are new to hiking.
For Casual/Beginner Hikers
For inexperienced hikers, trekking poles can turn a hike into a bucket-list highlight or a painful struggle. Having an "extra pair of hands" (in the form of two poles) provides extra support when climbing steep steps or dealing with slippery hazards. They help everyone-from kids to the elderly-walk confidently on trails and fall in love with them.
For Advanced Hikers
Trekking poles also help experienced hikers go further, see more scenery, and travel with greater confidence.
They've helped Iver Meister-hiking editor of Expert Advice and Unusual Trails-better appreciate his surroundings. Meister said, "I'm a bit clumsy, so when I walk on an unfamiliar technical trail, I tend to fix my eyes tightly on the path ahead to avoid tripping or losing balance. Trekking poles make me feel like I can keep my eyes up and trust my feet to stand firmly."
For Injury Recovery
Trekking poles may be the gear you need to get back on the trail after an injury. When used properly, they reduce pressure on the feet, ankles, back, legs, and hips by combining upper and lower-body strength. They also aid upper-body injury recovery by increasing stability on uneven terrain, protecting wrists, arms, and shoulders from sudden impacts like slips or falls. (When choosing trekking poles, ensure their weight and adjustability meet your needs post-injury.)
What Length of Trekking Pole Is Right for You?
Keeping poles at the correct height is crucial-improper adjustment causes discomfort and soreness in the shoulders, back, knees, and neck.
The key rule for proper length: A well-adjusted pole should keep your elbow at a 90° angle when you grip the pole and place its tip on the ground near your feet. Most hiking poles are adjustable (making this easy to achieve), while some have fixed lengths or come in different sizes.
1. Adjustment for General Hiking
Set the pole length so your arm bends at a 90° angle at the elbow (as mentioned above). This length works for most hikes, including flat terrain and short uphill/downhill sections. Once you start hiking, feel free to experiment to find the most comfortable height.
If you have 3-piece poles: First set the top adjustment to the middle of its range, then adjust the bottom section to get your arm to the correct angle. This lets you fine-tune the length using only the top adjustment during the hike, without touching the bottom section.
2. For Long Uphill Sections
Shorten each pole by about 5–10 cm. This provides more support and allows for more stable insertion into the ground while climbing. The steeper the slope, the shorter the poles should be. Poles should help you move uphill without straining or tiring your shoulders-your shoulders shouldn't feel unnaturally raised (like trying to climb the poles) or pressed against your backpack straps.
3.For Long Downhill Sections
Shorten each trekking pole by about 5 to 10 centimeters. This will provide greater support and ensure a more stable insertion into the ground during climbing. The steeper the slope, the shorter the length of the hiking poles should be. Trekking poles should help you move uphill without putting pressure or fatigue on your shoulders. Your shoulders should not feel as if they are in an unnatural, lifted position (like trying to climb up a pole), nor should they feel as if they have been pushed onto the shoulder straps of your backpack.
4.For Long Sloped Sections
You can shorten the pole on the uphill side and extend the pole on the downhill side as needed to improve comfort and stability. This should enable you to maintain "balance" on the hillside.
Making the Most of Wrist Straps, Baskets, and Tips
1. Using Wrist Straps
Wrist straps make poles easier to use, but many hikers use them incorrectly or not at all.
The correct way to use a wristband is
Pass your hand through the opening at the bottom of the wristband, then pull it down to grasp the handle of the trekking pole. This technique can support your wrist and the base of your palm, allowing you to keep your hand relaxed on the grip.
Adjust the length of the strap so that when you place your hand on it, it will align with the position where you want it to rest. The correct way to adjust the strap enables you to release the cane to take photos, get snacks or adjust the backpack, and then easily grasp the cane back in the right position. This also makes it easier to hold the cane when wearing gloves, as gloves might make it more difficult to hold the cane tightly.
Some trekking poles have wristbands specifically designed for the left and right hands. Some are also equipped with padded wristbands to prevent friction. After the day's activities are over, remove any debris from the trekking poles and let the wristbands air dry naturally before storing them to prevent mold and mildew.
2. Baskets
These small, detachable parts attach to the top of the pole. They prevent the pole from getting stuck or sinking into soft ground.
They are usually round, some are solid (for muddy environments), and some are snowflaket-shaped (for snowy areas). It helps prevent the pole from getting stuck in damp, muddy or snowy conditions. They can also enhance stability (and keep the poles clean). Before you set off, make a quick check to ensure that your pole is equipped with a base suitable for the expected conditions. If necessary, they can be replaced before entering the trail.
3. Tips
Hard alloy or steel tips are usually used to provide grip, especially on ice and rough rocks. Rubber tip protectors can extend the lifespan of the tips and protect your equipment when storing trekking poles in your backpack. They are also suitable for sensitive areas to reduce the impact on the ground. Bevel rubber walking tips (usually sold separately) perform well on asphalt or other hard surfaces, but they are also suitable for smooth rocks. Pointed-head protectors are extremely light in weight, so put them in your backpack before hiking or place them on your trekking poles so that you can be sure they are at hand when you need them.
Tips for Hiking with Trekking Poles
Now that you have the right poles, here are tips to help you use them effectively and stay more stable:
1. Alternate Poles and Legs
Most hikers quickly master the rhythm: Insert the pole in sync with your opposite foot (right foot with left pole; left foot with right pole). This reduces leg strain by using opposite arm strength and boosts stability. If you lose your rhythm, keep walking, lift the poles off the ground briefly, then reinsert them once you readjust.
2. Walk Naturally
Maintain a natural walking pace and arm swing-don't overcomplicate it. Walk as if you don't have poles. Tilt the poles slightly backward so you can use the pushing force to help you move forward when inserting them into the ground. Never jab poles forcefully into the ground (this vibrates your arms and shoulders); instead, use pole-ground contact as momentum to push yourself forward.
3. Dual Support for Extra Stability
Occasionally use both poles for support-such as on steep uphill/downhill sections-to gain extra stability. If it feels right: Insert both poles into the ground at once, take two steps forward, then lift and reinsert them to continue. Watch the pole height-avoid straining your shoulders while climbing or pushing them back too far on steep descents.
How to deal with obstacles
When you encounter obstacles within or around the path, trekking poles can be very helpful.
1. Stream/River Crossings
Poles provide much-needed stability when wading. Ensure each pole is firmly planted on the riverbed before moving forward. Extend the poles if the water is deep or the bottom is rough.
2. Puddles
Use poles to balance and walk around the puddle's edge.
Or do a "pole jump": Insert both poles into the water, then jump to the other side.
3. Large Rocks
To climb over rocks: Insert both poles into the ground in front of and beside the rock. Push down firmly on the poles to help you climb over when you step onto the rock.
4. Logs
To step over a log: Insert poles into the ground behind the log for stability.
To walk on a log (to cross water): Extend the poles to the sides (like a tightrope walker using a balance pole) to improve balance. If the log is low and the water is shallow, extend the poles to reach the water for extra stability.
