Do You Actually Need Trekking Poles?

The Research: What Poles Actually Do

Multiple biomechanical studies show trekking poles reduce compressive forces on the knee joint by 20-25% on descents. They distribute load to upper body muscles, delay lower-body fatigue, and improve stability — particularly with a loaded pack. On technical terrain, they provide two additional points of contact that dramatically reduce fall risk. For hikers with knee issues, weak ankles, or heavy packs, poles are genuinely functional rather than optional.

When Poles Are Most Valuable

• Steep descents — the highest knee impact situation in hiking
• Stream crossings — balance and probing depth
• Heavy pack carries — distributing load to arms
• Technical scrambling — four points of contact
• Loose terrain (scree, gravel) — stability on unstable surfaces
• Snow travel — probing snow depth, balance on ice

Types of Poles

Adjustable poles (twist-lock or external lever-lock) allow you to change length for ascent vs. descent — slightly shorter uphill, longer downhill. Fixed-length poles are lighter but less versatile. Folding poles pack small and are popular with trail runners and ultralight hikers. The lever-lock system (Black Diamond Flick Lock) is more reliable than twist-lock for longevity. Carbon poles are lighter and absorb vibration better than aluminum; aluminum is more durable and cheaper.

Proper Pole Length

The general formula: elbow at 90 degrees when holding the pole with the tip on flat ground. On steep ascents, shorten by 5-10cm; on steep descents, lengthen by 5-10cm. This adjustment matters — poles that are too long force your shoulders up, causing neck and shoulder fatigue. For taller hikers (over 6'), look for poles with maximum adjustability.

The Technique Matters

Most beginners use poles wrong. The correct grip: wrist through the strap from below so you can push down on the strap rather than gripping tightly. On ascent, plant the pole slightly behind you for propulsion. On descent, plant slightly ahead for braking and balance. On flat terrain, poles should swing in opposition to your feet — right pole plants when left foot strikes, creating natural spinal rotation.