Ever finish a hike feeling like your knees took a bigger beating than your legs? Or maybe you power up hills like a champ but feel wobbly and cautious on the way down? You might have seen other hikers cruising along with trekking poles, seemingly gliding over the terrain. If you’ve wondered if those poles are just extra weight or a genuine game-changer, you’re in the right place. Learning how to use trekking poles correctly isn’t just about carrying them; it’s about unlocking a whole new level of efficiency, stability, and comfort on the trail.
Are you ready to transform your hiking experience? Are you sure you’re getting the most out of your poles, or could a few simple adjustments make a world of difference? Let’s dive in.
Getting Started: Pole Anatomy & Setup
Before hitting the trail, let’s quickly get familiar with your new best friends. Best trekking poles share these key parts:
- Grips: Where you hold the pole (cork, foam, or rubber).
- Wrist Straps: Essential loops attached to the grips (more on these soon!).
- Shafts: The main body, often telescoping (adjustable length) or folding (collapsible). Made of aluminum or carbon fiber.
- Locking Mechanisms: How you secure the pole sections at your desired length (lever locks or twist locks are common).
- Tips: The pointy end, usually carbide for grip on rock and dirt.
- Baskets: Small plastic circles near the tips; prevent poles from sinking too deep in mud or snow.
Now, let’s get them set up perfectly for you.
Finding Your Perfect Length (Sizing)
Incorrect pole length is a common mistake. Too long or too short, and you lose the benefits. Here’s how to nail it:
- The 90-Degree Rule: Stand tall on flat ground with your hiking shoes on. Hold the pole grip with the tip on the ground near your foot. Your elbow should form a roughly 90-degree angle, with your forearm parallel to the ground. This is your baseline length for flat terrain.
- Adjust for Hills:
- Uphill: Shorten each pole by about 5-10 cm (2-4 inches). This helps you plant the poles effectively behind you for better leverage when pushing off.
- Downhill: Lengthen each pole by about 5-10 cm (2-4 inches). This allows you to plant the poles further out in front for stability and braking, keeping you more upright.
- Fine-Tune: These are starting points. Feel free to make small adjustments on the trail until it feels natural and supportive.
- Pro Tip: Once you find your ideal lengths for flat, uphill, and downhill, consider marking them on your poles with a permanent marker or tape for quick adjustments next time.
Read more: The Best Hiking Shoes for Women in 2025 (Tested & Reviewed)
Mastering the Wrist Straps (Crucial!)
Think wrist straps are just for preventing you from dropping your poles? Think again! Using them correctly is arguably the most important part of learning how to use trekking poles effectively. They are designed to transfer weight from your hands and arms to your larger core muscles, reducing fatigue and providing better support.
Here’s the right way – often called the “up through the bottom” method:
- Open your hand.
- Bring your hand up through the bottom of the strap loop.
- Pull the strap down and grasp the pole grip, with the strap resting snugly between your thumb and index finger and across the back of your hand.
Why this matters:
- Weight Transfer: When you push down or back on the pole, the pressure goes onto the strap and is transferred through your wrist and arm, not just your tight grip.
- Relaxed Grip: You shouldn’t need a “death grip” on the pole handle. A light, relaxed hold is sufficient when the straps are used properly. This prevents hand and forearm fatigue.
- Control: It gives you excellent control over the pole’s swing and placement.
Avoid this mistake: Simply slipping your hand down through the top of the loop like a bracelet. This offers no support and forces you to grip the pole tightly.
Adjust the strap so it’s snug but doesn’t cut off circulation. You should be able to easily slide your hand in and out.
Basic Technique: Walking with Poles
Okay, your poles are sized, and your straps are on correctly. Time to walk! The goal is to integrate the poles naturally into your stride, creating a smooth, efficient rhythm.
Finding Your Rhythm: The Alternating Gait
This is the most common and efficient technique for most terrain:
- Opposites Attract: Move your poles in opposition to your legs, just like your arms swing naturally when walking. As your right foot steps forward, your left pole plants forward, and vice-versa.
- Planting: Aim to plant the pole tip roughly parallel to the heel of your opposite foot, or slightly behind it.
- Push Off: Don’t just plant the pole; actively push off it. As you stride past the planted pole, push backward slightly through the strap and grip. This propels you forward and reduces leg effort.
- Keep it Close: Keep the poles relatively close to your body. Avoid swinging them way out to the sides.
- Practice: Start on easy, flat terrain to get the feel for the rhythm before tackling hills. It might feel awkward at first, but it quickly becomes second nature.
Double Poling (When Needed)
Sometimes, planting both poles simultaneously provides extra power or stability:
- How: Plant both poles slightly ahead of you and push off firmly with both arms as you step forward.
- When: Useful for a quick burst of power up a very short, steep section, navigating a tricky obstacle, or sometimes initiating movement from a standstill on a slope. Don’t rely on it for general walking, as the alternating gait is usually more efficient.
Tackling Terrain: Adjusting Your Technique
Hiking rarely happens on perfectly flat ground. Here’s how to use trekking poles effectively on varied terrain:
Going Uphill: Shorter Poles, More Push
- Adjust: Shorten your poles (remember that 5-10 cm adjustment?).
- Plant: Plant poles slightly behind you, angled backward.
- Push: Lean slightly into the hill and actively push off the poles with each step. Think of using your arms to help lift your body weight up the slope. This takes significant strain off your legs.
- Rhythm: Maintain the alternating gait.
Going Downhill: Longer Poles, Braking & Stability
- Adjust: Lengthen your poles (5-10 cm longer than your flat setting).
- Plant: Plant poles out in front of you, further ahead than on flat ground. Keep them slightly wider for a better base of support.
- Brake & Support: Use the poles to absorb impact. Land your pole plant slightly before or simultaneous with your footfall. Let your arms and the poles take some of the jarring force off your knees and quads.
- Stay Upright: Longer poles help you maintain a more upright posture, improving balance and reducing the tendency to lean too far forward or backward.
- Soft Elbows: Keep a slight bend in your elbows; don’t lock them straight when planting downhill.
Traversing Slopes (Side-hilling)
Walking across the side of a hill can be awkward. Poles make it much easier:
- Adjust: Shorten the pole on the uphill side and lengthen the pole on the downhill side. This keeps your shoulders relatively level and allows for stable pole plants on uneven ground.
- Plant: Plant the downhill pole firmly below you for support, and use the uphill pole for balance and rhythm.
Crossing Obstacles (Streams, Logs, Rocks)
Poles are fantastic tools for navigating trail obstacles:
- Probe First: Use a pole tip to check the depth of murky water or the stability of a wet rock or log before committing your weight.
- Widen Your Stance: Plant poles wider than usual on either side of the obstacle (or on stable points within it, like rocks in a stream) to create a stable “tripod” with your legs.
- Balance: Use the poles for continuous balance points as you step over or through the obstacle. Double poling can sometimes offer extra stability during the actual crossing motion.
Advanced Tips & Troubleshooting
Ready to refine your technique? Consider these points:
- Pole Planting Angle: For maximum efficiency on flats and uphills, ensure the pole shaft is angled slightly backward when you push off. Downhill, the angle will naturally be more forward as you plant ahead for braking.
- Basket Usage:
- Small/Standard Baskets: Good for most three-season hiking, preventing tips from sinking too deep in soft dirt or mud.
- Powder Baskets: Larger baskets for snowshoeing or winter hiking to provide flotation in deep snow.
- No Baskets: Sometimes removed for very rocky terrain where they might get wedged, but generally useful.
- Tip Types & Covers:
- Carbide Tips: Standard, durable tips offering excellent grip on rock, ice, and trails.
- Rubber Tip Protectors: These slip over the carbide tips. Use them for hiking on pavement (reduces noise and wear), protecting floors indoors, or in sensitive environments where regulations might require them. They also make packing poles safer. Consider grabbing a pair of durable rubber tips for versatility.
- Stowing Poles: When you don’t need them (e.g., easy flat sections, scrambling requiring hands), collapse them (telescoping) or fold them (folding poles) and secure them to your pack using designated loops or side straps. Make sure tips are pointing down or covered.
- Common Mistakes to Avoid:
- Death Grip: Rely on the straps, not brute force gripping.
- Ignoring Straps: Using straps incorrectly or not at all negates a major benefit.
- Wrong Length: Consistently using poles that are too long or short for the terrain.
- Noisy Clacking: Try to plant poles deliberately rather than letting them swing wildly. Rubber tips help on hard surfaces.
- Planting Too Far Forward/Backward: Wastes energy and reduces effectiveness.
Caring for Your Poles
A little care goes a long way in keeping your poles functioning smoothly:
- Clean: After muddy hikes, separate the sections (if possible) and wipe them down with a damp cloth. Pay attention to locking mechanisms.
- Dry: Always dry poles thoroughly before storing, especially after wet hikes. Extend telescoping poles fully or separate sections to air dry. This prevents corrosion and keeps locks working.
- Check Tips & Baskets: Look for excessive wear on tips or cracks in baskets. Replace them when needed.
- Storage: Store poles in a dry place. Some manufacturers recommend storing telescoping poles slightly loosened or disassembled to relieve tension on the locking mechanisms. Check your pole’s specific instructions.
Read more: Trekking vs Hiking: Key Differences You Need to Know
FAQ: How to Use Trekking Poles
Q1: Do trekking poles really make a difference?
Absolutely. They significantly reduce impact on your knees, hips, and ankles (especially downhill), improve stability and balance (reducing slips and falls), provide extra propulsion (especially uphill), and can even help you establish a more consistent hiking rhythm.
Q2: Should I use one pole or two?
Two poles are strongly recommended. Using two provides symmetrical support, better balance, and more efficient propulsion compared to a single pole (which can sometimes lead to an uneven gait).
Q3: Are trekking poles allowed everywhere?
Most trails and parks allow them, but some highly sensitive areas or specific trails might have restrictions or require rubber tips to minimize impact. Always check local regulations for the specific area you plan to hike.
Q4: How tight should the wrist straps be?
Snug enough to provide support without cutting off circulation. You should be able to easily slide your hand out. The main pressure should be comfortable across the back of your wrist when you weight the pole.
Q5: Carbon fiber vs. aluminum poles? Which is better for usage?
Carbon Fiber: Lighter, stiffer, better at dampening vibration. Can be more brittle and expensive. Great for long distances where weight matters.
Aluminum: More durable, less expensive, can bend rather than snap under extreme stress. Slightly heavier. Excellent all-around choice, especially if durability is a top priority.
The usage technique remains the same regardless of the material.
Learning how to use trekking poles correctly is a small investment in time that pays huge dividends on the trail. Stop just carrying them and start using them to hike stronger, longer, and with greater comfort. Grab your poles, adjust those straps, and feel the difference on your next adventure!