The Benefits of Trekking Poles
- Blog
Trekking poles, also known as walking poles, are a practical tool for anyone spending long days on the trail. They reduce stress on joints, improve balance on uneven terrain, and allow you to move with greater efficiency. They are not limited to steep ascents or older hikers. Poles provide benefits across a wide range of conditions.
Benefits of Trekking Poles
Using poles shifts part of the workload from your legs to your upper body. This spreads the effort and reduces localised fatigue.
| Benefit | Evidence |
|
Reduced muscle damage and soreness
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Research shows trekking poles reduce markers of muscle damage and help preserve strength after mountain walking (Howatson et al., 2011). |
| Improved balance |
Studies demonstrate that using two poles improves stability, especially when carrying a load, compared with one or no poles (Jacobson et al., 1997).
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| Lower perceived exertion | When walking on inclines with a backpack, poles do not increase energy expenditure but do reduce how hard the activity feels (Jacobson et al., 2000). |
Where They Are Most Useful
Steep descents
Walking downhill places repeated strain on knees and hips. Poles take some of the load away from your joints and spread it through your arms and shoulders, making long descents more manageable.
Heavy packs
Carrying a rucksack over distance shifts your centre of gravity and makes you less stable. Poles add two extra points of contact, which steadies you and helps to spread the load.
River crossings and rough terrain
When stepping on rocks, loose ground or wet roots, poles provide stability that your feet alone cannot. They also help when wading across shallow rivers or streams where the ground is slippery.
Long days on the trail
Even on easier ground, fatigue builds over time. Poles share the effort across more muscle groups so you can maintain pace with less strain late in the day.
Limitations
Poles are not essential for every walk. They add weight to your kit, and if strapped to your pack they can catch on bushes or rocks. Choosing a pair that compacts down makes them easier to stow when not in use. They also occupy your hands, which can be inconvenient if you need to use a map, take photos, or scramble.
Incorrect setup can lead to problems. Poles set too high or gripped too tightly may cause discomfort in shoulders or wrists. On flat, even paths the advantages are small, so some walkers prefer to leave them at home for shorter routes.
Selecting and Using Walking Poles
- Height: Adjust so your elbow forms a 90° angle with the pole tip on the ground. Shorten slightly uphill and lengthen slightly downhill.
- Materials: Carbon fibre poles are lightweight and strong, making them ideal for long days on the trail. Aluminium poles are a good option for those who prioritise toughness over weight.
- Grips and straps: Cork or foam grips are comfortable and manage sweat. Straps transfer force and reduce the need for a firm grip.
- Tips: Rubber protectors are suited to rock or tarmac. Carbide tips perform better on soil, mud, or snow.
- Baskets: Most poles include baskets that can be swapped depending on terrain. Smaller baskets work well on hard ground, while larger ones help stop poles sinking into soft soil or snow.
- Technique: Use on shorter outings to establish rhythm before relying on them for extended trips.
Should You Use Trekking Poles?
If you hike with weight, cover long distances, or move regularly across uneven or steep terrain, poles offer clear benefits. For short, flat routes, they may not add much value.
Walking poles are not essential equipment, but they provide measurable support in terms of joint protection, stability, and comfort over time.
References
Howatson, G., Hough, P., Pattison, J., Hill, J. A., Blagrove, R., Glaister, M., & Thompson, K. (2011). Trekking Poles Reduce Exercise-Induced Muscle Injury during Mountain Walking. Medicine & Science in Sports & Exercise, 43(1), pp. 140–145. https://doi.org/10.1249/MSS.0b013e3181e4b649
Jacobson, B. H., Caldwell, B., & Kulling, F. A. (1997). Comparison of hiking stick use on lateral stability while balancing with and without a load. Perceptual and Motor Skills, 85(1), pp. 347–350. https://doi.org/10.2466/pms.1997.85.1.347
Jacobson, B. H., Wright, T., & Dugan, J. (2000). Load carriage energy expenditure with and without hiking poles during inclined walking. International Journal of Sports Medicine, 21(5), pp. 356–359. https://doi.org/10.1055/s-2000-3775
