8-minute read
Key takeaways
- Physical benefits: Trekking poles improve balance, reduce stress on leg joints, and provide an upper body workout, particularly useful during ascents and descents or when carrying a heavy backpack.
- Injury prevention: They can prevent injuries and swelling in the hands by enhancing blood flow and distributing physical exertion more evenly.
- Downsides: While trekking poles have many benefits, they may also have drawbacks such as potential reliance leading to decreased natural balance, additional weight to carry, and potential trail damage from the carbide tips.
In a hurry? Click to jump to a section:
Physical benefits of trekking poles
Trekking pole design
Shaft materials
Handles
Straps
Folding poles and adjustable poles
Shock-absorbing poles
Size
Pole locking mechanisms
Tips, tip covers and baskets
Accessories
Potential negatives of trekking poles
Other uses for trekking poles
How to use a trekking pole
Travelling with trekking poles
What next?
Why use trekking poles? Studies have shown that they aid balance, give you an upper body workout, and reduce the strain on your legs.
That’s the simple answer. But it’s a bit more complex than that. There are times when trekking poles can help, and times when you should pack them away. I’ve hiked for years without trekking poles. And I’ve hiked for years with trekking poles. I also spent more than 10 hours researching what the science says about using trekking poles.
Here’s my breakdown of everything you need to know about trekking poles (also called hiking poles) before you buy them.
The physical benefits of trekking poles
You’re climbing up a steep track and your thigh muscles are screaming at you. Or, you’re at the end of a long hike and your legs are trembling as you pick your way carefully down the mountain. If those scenarios are familiar to you, I’m guessing you don’t use trekking poles!
Using two trekking poles reduces stress on the joints in the lower body. Trekking poles can also help you to balance. These benefits are even stronger if you’re carrying a heavy backpack. The action of using the poles also provides a cardio workout.
There is strong evidence to suggest that trekking poles can prevent injuries. One study found that 91 percent of injured hikers had not used trekking poles.
Many people believe that they exert themselves less if they use trekking poles, but that may just be a perception. One study found that trekking poles may not lower the level of exertion when walking with a backpack. But they do give you a good upper body workout.
Have you noticed that your fingers swell while you’re hiking? Trekking poles can help prevent this. Dr Edward Laskowski explains that exercise boosts blood flow to your heart, lungs and the muscles you’re working. While hiking without trekking poles, blood flow to the hands reduces and they cool down. Then, the blood vessels in the hands open wider, which can cause swelling. If you use poles, your arms and hands will be working and receive better blood flow.
A review of several studies of trekking pole use in Wilderness & Environmental Medicine, concluded that poles do aid balance. They also help ease stress on the legs, especially during ascents and descents, and they make you walk faster because you propel yourself along. You also burn more calories due to using your arms.
Trekking pole design
Shaft materials
Poles are usually either carbon fiber or aluminum. Carbon fiber poles are more expensive, but light weight (12 – 18 ounces per pair). They may snap under high stress. Aluminum poles are cheaper and a little heavier (18 – 22 ounces per pair) than carbon fiber, but are stronger – they will bend rather than snap. That said, a review of manufacturers’ guidelines shows that on average, poles can withstand up to 300lbs of weight.
Handles
Here you have a choice of foam, rubber or cork handle grips.
Rubber is cheap and durable – but over long sweaty hikes you could end up with blisters. It is good for cold hikes because it will insulate your hands. Rubber handles also dim any vibration when the pole hits the ground.
Foam is also a cheaper option, which is comfortable too. It can absorb sweat.
Cork is the most expensive because it won’t cause blisters, it can wick away sweat, and is long-lasting. It will adapt to your hand shape and reduce pole vibration. It’s also biodegradable and recyclable.
Some poles have ergonomic grips, designed to fit to the shape of your hand. They are set at an angle to ensure your wrists stay in a neutral position.
Straps
You can find padded straps to prevent chafing. Also note many poles have adapted right- and left-hand straps. Straps are adjustable. To use the strap correctly, put your hand upwards through the loop and then grab the handle.
Folding poles and adjustable poles
You can adjust the length of telescoping poles to suit your height. And you can make them shorter when going up a slope, and longer when heading down (by about 2 – 3 inches). They slide into themselves. The total length of a trekking pole can range from about 24 to 55 inches. Adjustable poles are the most popular types of poles.
Poles that don’t adjust have the benefit of being lighter weight. So, if you don’t trek up and down many hills, you may prefer non-adjustable poles. Bear in mind they will be harder to strap to your backpack when not in use.
Trifolding poles fold up like tent poles, thanks to an internal cord. They are lightweight and easy to stow. They can also be adjustable.
Shock-absorbing poles
Shock-absorption is a great feature that is helpful when descending steep hills. It also helps prevent elbow strain. You can turn it on and off. If you’ve had joint injuries, shock-absorbing poles help to lessen the strain on your joints. If you have injuries, always consult a medical professional before hiking.
Shock absorbers aren’t standard. You’ll pay around $20 more for poles with this feature.
Size
Stand with your elbows bent at 90 degrees and measure from the center of your palms down to the ground. That’s how long your trekking pole should be. If you’re buying adjustable poles, it will be easy to correct the length to fit you.
If you’re buying a non-adjustable pole, always check the manufacturer’s guidelines. Roughly, poles are set at 39 inches (for people around five feet tall), up to 51 inches (for people over six feet tall).
Pole locking mechanisms
Trekking poles lock using internal and external mechanisms. On an internal system, a plastic widget inside the pole expands when you twist the pole shaft, providing friction to lock the shaft in place. The benefit of this system is that there are no external parts that could get snagged.
An external system uses a flip lock that applies pressure to squeeze the shafts into place where they meet. The benefits of this system are that you have a visual on whether the pole is locked, and it’s easy to operate with gloves on.
Some poles use a combination of internal and external systems. Which system is best? It’s down to personal preference. All locking mechanisms can cease to be as effective over time. Remember to only clean them with a damp paper towel and never to use lubrication – you don’t want the lock to slip!
Tips, tip covers and baskets
Most poles have carbide tips that are good for providing traction on all surfaces, and especially on rock or ice. When they wear down, unscrew them and replace. You can buy rubber caps to cover the tips. This stops them wearing down so quickly. Only use rubber caps when you’re on an easy flat trail where the grip provided by the tips isn’t needed.
Baskets screw onto the bottom end of the pole to prevent it sinking into soft terrain such as snow or sand. Use smaller baskets for muddy surfaces and larger baskets for snow.
Accessories
You can buy single trekking poles with a built-in mount for a camera. These ‘monopods’ are great if you’re a serious photographer, but don’t want to lug a tripod on your hikes. You can also transform your pole into a selfie stick with a StickPic attachment.
Potential negatives of a trekking pole
If you do a lot of scrambling or climbing with your hands, you’ll have to keep stopping to stow your poles out of the way. They are also a small extra weight to carry. You might feel that the poles restrict your hands. They are an extra expense. The carbide pole tips can cause small chips to rock surfaces and damage the trail.
The International Climbing and Mountaineering Federation (UIAA) warns that long-term reliance on trekking poles can lead to a diminished ability to balance without them. Also, that taking the strain off the knees may result in poorer knee cartilage quality and lowered performance of the muscles used for ‘braking’ when walking downhill.
Other uses for trekking poles
You can use trekking poles as tent poles. Adjustable poles work best for this. They are great for scaring away dangerous wildlife or aggressive dogs – tap the poles together or wave them around. If you need a rest from the weight of your backpack you can lean forward onto your poles to take the load off your back.
You can use poles to probe muddy ground, or the depth of water, snow or quicksand before walking there. You can pole vault over shallow puddles. Use them to push away spikey bushes or spiders’ webs crossing the trail. And in case of emergency, a trekking pole can serve as a medical splint.
How to use trekking poles
For hiking on a long, flat and even trail, adjust the height so that when you’re holding the pole, your elbow is at 90 degrees. Put your hand up through the strap loop and keep a relaxed grip on the pole. Adjust the strap so it’s tight enough to keep the pole attached to you, but not so tight that it’s cutting off your circulation. You should be able to control the pole with the strap, even if you let go of the handle.
Tip! When setting the length of the pole, make sure the hand is below the heart!
The UIAA recommends, that if you’re hiking at high altitude or in extreme cold, its best to adjust the poles so your hand is a little lower than your elbow. This is to help blood flow continue to the hands to keep them warm.
If you step forward with your right leg, then you simultaneously push the left pole into the ground near your left foot to propel yourself forward. Vice versa when your left legs steps forward. Basically – opposite pole to leg. Angle the pole at about 70 degrees when it hits the ground.
For hiking a long uphill, shorten each pole by two or three inches. This helps give leverage. Be conscious of how your shoulders feel – they should remain in a natural position.
For hiking long downhills, make the poles two or three inches longer than they are for flat-terrain hiking. This helps to keep your torso more upright which helps you balance. Some people find it helpful to place their hands on top of the handles when going down steep hills. To help balance, place the poles in the ground a little wider on steep downhill slopes.
For steep ascents, it can be helpful to plant both poles in the ground together and then take two steps. This gives more balance.
Don’t be passive when using your trekking poles. Actively push the pole into the ground.
Travelling with trekking poles
The US government’s Transportation Security Administration (TSA) website says that trekking poles are not permitted in cabin baggage. If you are flying with your poles in your checked baggage, trifolding poles are the best bet because they fold up small enough to fit into most suitcases.
What’s next?
The best way to decide if trekking poles are for you, is to try using them. Try on short, simple hikes to start with. Remember you’re going to get an added upper body workout, so take it easy at first. Overall, the evidence suggests that they are beneficial, and will help you to balance. And remember, they have lots of other uses too – tent poles, scaring away animals, probing the depth of mud, streams and snow…
FAQs
What are the benefits of using trekking poles? Trekking poles enhance stability, reduce knee stress, and improve balance on varied terrains.
How do I choose the right trekking poles? Select trekking poles based on adjustability, weight, shock absorption, and locking mechanisms for optimal hiking support.
Can trekking poles be used in all seasons? Yes, trekking poles are versatile for all seasons, aiding in snow, ice, and regular trail conditions for year-round hiking adventures.
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