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.

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