Trekking poles are one of those pieces of gear that converts skeptics fast. Plenty of hikers start out convinced poles are for other people — older walkers, thru-hikers, the cautious — and end up refusing to do a serious descent without them. The catch is that poles only deliver their benefits if you set them up right and actually use the technique. A pair of expensive poles carried at the wrong height and swung idly is just extra weight. Here is the consensus on choosing and using them properly.
Why bother: what poles actually do
Three benefits come up again and again in hiker discussions. First, descents: poles transfer a meaningful share of the impact from your knees to your arms — one long-time hiker’s rule of thumb is that proper pole use takes a noticeable load off the downhill knee with every step. Second, balance: on stream crossings, scree, snow, and uneven ground, four points of contact beat two. Third, uphill propulsion: pushing with the arms shares the work with the legs on long climbs.
The evidence backs the anecdotes. A 2010 study had 37 volunteers hike up and down Mount Snowdon with and without poles: pole users reported less perceived exertion on the climbs and showed less muscle soreness and strength loss in the days after. Lab research has measured reduced loading on ankles, knees, hips and spine. And a 2018 University of Verona study found that angled pole use on flat terrain (the Nordic walking discipline) measurably increases energy expenditure — poles turn a walk into more of a full-body workout.
Setting the length: the 90-degree rule
On flat ground, plant a pole tip on the ground near your foot and adjust until your elbow sits at roughly 90 degrees, forearm parallel to the ground. That is your baseline, and it is the single most repeated setup instruction across every source. From there, adjust on the move: shorten each pole by about 5–10 cm for sustained uphills (the steeper the slope, the shorter — if your hands rise above your shoulders you have lost all leverage), and lengthen by 5–10 cm for descents so you can plant ahead and stay upright. On a traverse, shorten the uphill-side pole and lengthen the downhill-side one. If your poles have three sections, set the lower adjustment mid-range first so you can fine-tune with the top one on the trail.
Technique: uphill, downhill, and the strap trick
Uphill, plant the poles close to your body and push — think of sharing the work between legs and arms, not hauling yourself up by the arms. Keep the rhythm natural, opposite arm to opposite leg, like walking. Downhill, plant slightly ahead of you and use the poles as brakes, pressing down to control speed; take shorter steps and let the poles absorb the impact rather than your knees.
The strap technique is the tip experienced hikers repeat most: thread your hand up through the strap from below so the strap sits across the back of your hand and your weight rests on it — then you can keep a relaxed grip instead of clutching the handle. Done right, your hands barely need to hold on at all, which prevents the forearm fatigue and blisters that put beginners off.
Choosing a pair
Start with an affordable adjustable pair. Adjustability matters more than weight when you are learning, because you need to experiment with length across terrain. Flick-lock (lever) mechanisms are widely preferred over twist locks for reliability, especially with gloves or in the cold. Cork grips mold to your hands over time and handle sweat well; foam grips are comfortable and cheap. Collapsible three-section poles pack down to 35–45 cm and fit inside luggage — handy for travel.
Useful extras: rubber tip covers (paw feet) for rock, pavement and towns — they grip better and are quieter; baskets that swap on for mud or snow. Expect to pay from budget-pair prices up to well over USD 100 for premium ultralight models; most hikers suggest starting cheap, learning what you like, and upgrading once.
When to use them — and when not to
Poles earn their place on steep descents, long days with a heavy pack, stream crossings, snow and scree, and any terrain where balance is a question. Many hikers with knee issues consider them essential rather than optional. On flat, easy day hikes, plenty of experienced walkers — including ultralight hikers counting grams — leave them behind, and that is a legitimate call.
Two final practical notes from the trail wisdom: poles go in checked luggage on flights, not carry-on — this is reported consistently, so pack accordingly. And like any skill, pole technique improves with a few outings of conscious practice; give it three or four hikes before you decide they are not for you.
Arjun Mehta is the pen name behind Mountains Bliss — practical mountain-travel guides with routes, costs, seasons and safety notes, researched from real trekker discussions and cross-checked before publishing. No sponsored posts, ever.
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