Key takeaways
- Trekking poles improve balance, share the load with your arms, and reduce knee strain on descents.
- Used in pairs, they aid stability on uneven, steep, and slippery terrain and on stream crossings.
- Types vary by adjustment (telescoping/folding), material (aluminum vs carbon), and grip.
- Size them so your elbow is at ~90° on flat ground; lengthen for descents, shorten for climbs.
What trekking poles do
Trekking poles are a pair of lightweight staffs that bring your upper body into hiking. They improve balance on uneven, steep, and slippery ground, let your arms share the work, and — most valuably — reduce the impact and strain on your knees and legs, especially on descents where each step would otherwise land hard.
Types
- Adjustment: telescoping (twist or lever locks) vs folding (fast, compact); fixed-length for minimal weight.
- Material: aluminum (durable, cheaper, bends under stress) vs carbon (lighter, pricier, can snap).
- Grips: cork, foam, or rubber, plus adjustable straps.
Descending a steep, rocky trail with a heavy pack, a hiker lengthens their poles a few centimeters and plants them ahead on each step — letting their arms absorb impact that would otherwise pound their knees.
How to use and size them
Set length for a ~90° elbow bend on flat ground; shorten for climbs, lengthen for descents. Use the straps correctly for an efficient, relaxed grip. As a bonus, trekking poles pitch many ultralight shelters, saving the weight of dedicated tent poles. They’re a common addition to the Ten Essentials kit.
The bottom line
Trekking poles are among the highest-value pieces of hiking gear: they steady you on rough ground, share the effort with your arms, and meaningfully spare your knees on descents. Size them to a 90-degree elbow, adjust for the grade, and on steep or long days they pay for their small weight many times over.
Frequently asked questions
What are the benefits of trekking poles?
Trekking poles improve balance on uneven terrain, engage your arms to share the workload, and notably reduce the impact and strain on your knees and legs — especially when descending. They also help with stream crossings, steep climbs, and probing for stability, and ultralight hikers use them to pitch trekking-pole shelters.
How do you size trekking poles?
Set the length so that when the pole tip is on the ground by your foot, your elbow is bent at about 90 degrees on flat terrain. Many hikers then shorten the poles slightly for climbing and lengthen them for descending, which is why adjustable poles are popular.
Are trekking poles worth it?
For most hikers, yes — particularly on long days, with a heavy pack, or on steep and uneven terrain, where the reduced knee strain and improved stability are significant. They're optional on easy, flat trails, and some hikers prefer hands-free hiking, but many find them well worth the modest weight.
Sources
- Trekking poles & technique — American Hiking Society
- Hiking gear basics — The Mountaineers