Trekking Poles

When to use this

Always on descents longer than 500 ft. Optional on flat ground; beneficial on any terrain with loose footing.

• Hikes with significant descent - the biggest benefit is on the way down
• River crossings or loose terrain where balance matters
• Hikers with knee or ankle history, or carrying a heavy pack

See it done

What you need

• A pair of adjustable trekking poles (aluminum or carbon)
• Wrist straps used correctly (this changes everything)

Step by step

1. 1.Size for flat terrain: hold the grip with the tip touching the ground beside your foot - your elbow should be at a 90-degree angle. Mark that length.
2. 2.Shorten 5-8 cm for uphill (poles too long cause shoulder strain on ascent). Lengthen 5-8 cm for steep downhill (longer poles reach ahead of you and take the knee load).
3. 3.Use the wrist straps: slide your hand up through the strap from below, then grip the pole. The strap takes the weight through the heel of your palm - you don't need to grip the pole tightly. Most hikers skip this and lose 80% of the benefit.
4. 4.Uphill technique: plant both poles slightly forward, push down and back as you step through. Like a four-legged gait.
5. 5.Downhill technique: plant poles ahead and slightly outward. As your foot strikes, the poles absorb a percentage of the impact - studies show up to 25% load reduction per step on descent.
6. 6.On flat terrain: opposite arm-pole, same-side leg. Left pole forward with right foot. The rhythm becomes automatic.

Pro tips

• Lock the length before relying on them on a descent. A collapsing pole at full weight is a face-plant.
• Remove wrist straps before a river crossing. If you fall in, you want to release the poles immediately.

Common mistakes

• Gripping through the strap from above (thumbs-down). Strap should support the heel of your palm - thread your hand up through from below.
• Using the same length uphill and down. The adjustment is 5 minutes; the knee savings are substantial.

Continue learning

• Hiking & Navigation

  Day Hike Essentials

  The 10 things that go in every day pack - and why.

• Hiking & Navigation

  Blister Prevention and Treatment

  Blisters are optional. Most hikers just don't know that yet.

• Hiking & Navigation

  Hiking with Kids

  The right pace, the right bribe, and knowing when to turn around.