Trekking Poles: Why You Need Them and How to Use Them

Trekking poles reduce knee impact by 25%, improve balance on rough trails, and increase uphill power. Here’s everything you need to know.

Benefits

• Reduce impact on knees and ankles by up to 25% on descents.
• Improve balance on uneven terrain, river crossings, and snow.
• Engage upper body — burns 20% more calories per hour.
• Provide propulsion on uphills.
• Probe snow bridges, mud, and loose rocks.
• Push aside vegetation and spider webs.
• Tent pole support for ultralight shelters.

Types of Poles

Telescoping: 3-section aluminum poles. Adjustable for any height. Durable. The classic choice.

Folding: 3-4 short sections connected by a cord, like a tent pole. Lighter and more packable. Less adjustable.

Fixed-length: Carbon-fiber, ultra-light. For trail runners. Not adjustable.

Shock-absorbing: Internal spring absorbs impact. Heavier and more expensive. Useful if you have knee issues.

Materials

Aluminum: Durable, slightly heavier, bends under extreme load rather than shattering. Best for rugged treks.

Carbon fiber: Lighter, stiffer, more expensive. Can shatter if pinched between rocks. Best for moderate trails.

Grips

Cork: Molds to your hand, wicks sweat, comfortable. The premium choice.

EVA foam: Soft, light, wicks sweat, but degrades over time.

Rubber: Durable, insulates in cold, but causes blisters in hot weather.

Sizing

Stand on flat ground with the pole tip touching the floor. Your elbow should be at a 90° angle. For uphills, shorten the poles by 5-10cm. For downhills, lengthen by 5-10cm.

Technique

Use the straps — don’t grip the handle tightly. Slide your hand up through the strap from below, then grip. The strap takes the load, not your hand.

For flat walking, alternate poles with opposite feet (right pole with left foot, left pole with right foot). For steep uphills, plant both poles and step between them. For steep downhills, plant both poles ahead and step down to them.

Our Recommendation

The Black Diamond Trail Ergo Cork — carbon-fiber shafts, cork grips, FlickLock adjustment. USD 1.50/day to rent.