Trekking poles are standard gear for hikers of all skill levels, as they provide stability and support across diverse terrains, transforming an ordinary or even simple walk into an excellent hiking experience. The proper use of trekking poles is a topic that often sparks debate—indeed, the very question of whether to use them at all is frequently contested. Fortunately, mastering their use requires little effort, yet many hikers fail to fully reap the benefits due to improper handling and adjustment.In this article, we aim to teach you how to properly use trekking poles so that you can enjoy all their benefits while also preventing potential injuries during your climbs.
What are the benefits of trekking poles?
Trekking poles can help almost anyone on the trail, from a strong, experienced mountaineer to someone who has just started hiking. By engaging your upper body strength, they help reduce the strain on your back, core muscles, and legs. Even if you are recovering from an injury, have a disability, want to cover long distances, or are just learning how to hike, the stability and support provided by trekking poles cannot be overlooked. There are various types of trekking and hiking poles, all of which increase your stability and can reduce the pressure on your knees along the trail. Most of them are adjustable in length, and some include internal shock-absorbing springs.
Most trekking poles feature ergonomic grips with a corrective angle to keep your wrists in a comfortable position. These grips are made from various materials, such as foam and cork. Mountaineering-specific poles utilize different locking mechanisms that secure them in place once extended, allowing for easy height adjustment. When used correctly, trekking poles engage upper body strength alongside lower body power to help reduce pressure on the legs, ankles, back, calves, and hips. Additionally, they can help prevent upper body injuries by increasing stability on uneven terrain and protecting the wrists, arms, and shoulders from sudden impacts caused by slipping or falling.
What is the right length of trekking pole for you?
Adjusting your trekking poles to the right length is crucial; poles that aren't set up correctly can cause discomfort and pain in your shoulders, back, knees, and neck. But how do you determine the proper length?
A properly adjusted trekking pole allows you to keep your elbows at a 90-degree angle when you hold the poles and place their tips on the ground near your feet. Many trekking poles come with adjustable lengths, which makes this easy to achieve. However, some are sold in fixed lengths or in different sizes.In that case, when buying a pole, adjust or choose its length so that while your hand is on the grip, your elbow forms a right angle and your forearm is horizontal or slightly angled downward. This slight downward angle can actually be an advantage, because in cold weather it helps improve blood circulation to your hands and keeps them warmer.This pole length is suitable for most of your hiking, including flat trails as well as short uphill or downhill sections.
Important tips for using trekking poles
By making minor adjustments to how hiking poles are used, more people can fully enjoy their benefits while hiking. Here are a few tips to get started:
✔ When walking, plant the pole and the opposite foot on the ground simultaneously—specifically, the left foot with the right pole; this shifts weight off your leg, facilitates smoother movement, and provides greater stability.
✔ Avoid slamming your poles into the ground while hiking, as this merely subjects your arms and shoulders to shock; instead, use the contact point of the poles as leverage to propel yourself forward.
✔ While moving, angle the pole so that the top section is slightly ahead of the bottom section; this promotes forward momentum, relieves some of the heavy load on your legs, and engages your core and upper-body muscles for a full-body workout.
✔ For uphill sections, it is best to shorten your trekking poles by about 5 to 10 centimeters; this allows you to exert more force and plant the poles more firmly during the ascent. The steeper the slope, the shorter your poles should be. This ensures your arms do not rise too high above your head while climbing, allowing you to derive maximum power from the poles; on an incline, position them alongside or slightly behind you to generate greater propulsive force.
✔ For long descents: Lengthen each trekking pole by about 5 to 10 centimeters beyond your standard setting. On steep slopes, plant them ahead of you for support and braking; this can significantly relieve strain on your leg joints, especially if you suffer from knee or hip pain.
✔ Trekking poles provide necessary stability when crossing water; ensure the pole is securely planted on the stream bed each time you place it.
✔ You can use your trekking poles for balance to maneuver around pits or hollows, or you can plant both poles on the far side and vault over the gap.
✔ You will find that using wrist straps offers a significant advantage by transferring and distributing pressure over a wider area. During ascents, this provides greater power, and the straps also prevent the poles from being dropped.
✔ It is preferable to use two poles rather than one, as relying on a single pole can lead to imbalance, muscle strain, or injury.
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