Trekking poles get bought for good reasons, less knee strain, better balance, more stability on rough terrain, and then used incorrectly by most hikers who never learned the actual technique. Just holding them isn’t enough; how you plant and swing them makes the real difference.
Why Technique Matters More Than the Poles Themselves
Poles used passively, dragged along or planted randomly, offer only marginal benefit. Poles used with proper timing and pole-planting technique meaningfully reduce the load on your knees, especially on descents, and improve balance on uneven or loose terrain.
Getting Your Poles Set Up Right
Adjust the Length First
On flat ground, your elbow should form roughly a 90-degree angle when the pole tip touches the ground and you’re holding the grip. Shorten your poles slightly for uphill sections and lengthen them for downhill sections.
Use the Wrist Straps Correctly
Bring your hand up through the strap from underneath, then grip the pole so the strap supports some of your hand’s weight rather than relying entirely on your grip strength. This reduces hand fatigue significantly over a long hike.
How to Use Trekking Poles: Step by Step
Step 1: Alternate Poles With Your Opposite Foot
Plant your left pole roughly as your right foot steps forward, and vice versa, mimicking a natural walking rhythm rather than planting both poles at once.
Step 2: Plant the Tip Slightly Ahead on Flat Ground
Place the pole tip just ahead of your body on level terrain, pushing off it as you step through, rather than planting it directly beside your foot where it adds little propulsion.
Step 3: Shorten Your Poles for Uphill Sections
On climbs, shorten your poles slightly so you can push off effectively without reaching awkwardly, and plant the tips closer to your body for better leverage.
Step 4: Lengthen Your Poles and Plant Ahead on Descents
Extend your poles slightly for downhill sections, and plant the tips further ahead of your body to catch some of your weight before your front foot lands, this is where poles genuinely reduce knee impact.
Step 5: Use Poles for Balance on Uneven Terrain
On rocky, root-covered, or uneven trail, use your poles more for stability than propulsion, planting them wherever needed to maintain balance rather than sticking to a strict alternating rhythm.
Common Mistakes
- Using the same length for uphill and downhill — this limits how effective your poles can be in either direction.
- Not using the wrist straps — gripping poles with your hand alone tires your hands faster and reduces the load-sharing benefit.
- Planting poles too close to your feet — this offers little propulsion or braking benefit compared to planting further ahead or behind, depending on terrain.
- Carrying poles without using them on easy sections — even flat, easy trail benefits from a consistent rhythm; save the effort of stashing poles for genuinely pole-free terrain.
Do You Actually Need Trekking Poles?
They’re most valuable on longer hikes with significant elevation change, heavy packs, or uneven terrain, less essential for short, flat, well-maintained trails. If you’re building out the rest of your kit, our What to Wear Hiking guide covers the broader essentials.
FAQ
Do trekking poles really help your knees?
Yes, particularly on descents, where studies have shown poles can meaningfully reduce the compressive force on your knees by transferring some load to your arms and poles.
What length should trekking poles be?
Roughly a 90-degree elbow angle on flat ground, shortened for climbs and lengthened for descents. Most adjustable poles have length markings to make this quick to dial in.
Should I use one pole or two?
Two poles generally provide more balanced support and stability than one, particularly on technical or uneven terrain, though a single pole can help on easier trails if you prefer a free hand.
Are trekking poles worth it for short hikes?
For short, flat, easy trails, the benefit is smaller, but for anything with real elevation change or uneven footing, most hikers find them worthwhile even on shorter distances.
Final Thoughts
Trekking poles only deliver their real benefit with proper technique, correct length, wrist strap use, and adjusting your plant position for the terrain. Get the basics right and they genuinely change how your knees feel at the end of a long descent. For more foot and body care on the trail, see our How to Prevent Blisters While Hiking guide.