Are trekking poles worth it?

Trekking poles divide walkers. Some swear by them and would no more leave them behind than their boots; others think they are an affectation for a gentle valley walk. The truth sits in between, and depends very much on the terrain.

What poles help with

• Going downhill. This is where poles shine. A study by Schwameder and colleagues, published in the Journal of Sports Sciences in 1999, measured people walking down a steep ramp with and without poles and found significant reductions in several measures of knee load when poles were used.
• Carrying a heavy pack. A 2020 review by Hawke and Jensen in Wilderness & Environmental Medicine concluded that poles reduce the forces on the legs, and that with a heavy load they may also help with balance and stability.
• Balance on rough ground. Scree, roots, mud, wet rock and snow are all easier with two extra points of contact.
• River crossings and stepping stones, where a pole lets you probe and steady yourself.
• Rhythm on long climbs. Many walkers find that poles help them settle into a steady pace on the way up.

The trade-off

The same review notes that poles add some extra cardiovascular effort when walking without a load. In plain terms: on easy, flat ground you may be working your arms for little gain. Poles also occupy your hands, which matters when you want to take a photo, eat a sandwich or use your hands on rock.

Setting the length

• On the flat: hold the pole with the tip on the ground near your foot. Your elbow should be bent at roughly a right angle.
• Going up: shorten them a little, so you are not reaching up.
• Going down: lengthen them a little, so you can plant them ahead of you without stooping.
• Traversing a slope: some people shorten the uphill pole and lengthen the downhill one.

Use the wrist straps by bringing your hand up through the loop from below, then gripping the handle with the strap across your palm. That lets you push on the strap rather than squeezing the grip all day. On rough ground where you could fall, some walkers take their hands out of the straps so the poles can fall away freely.

When to stow them

• Scrambling, where you need your hands on rock.
• Narrow, exposed paths, where a pole could catch or unbalance you.
• Easy, smooth paths where they add nothing but clatter.
• Busy places, where a swinging pole is a hazard for others.

Choose poles that fold or telescope small enough to strap to your pack quickly. Practise putting them away before you need to.

Choosing a pair

• Telescopic poles adjust in length for different terrain and people.
• Folding poles pack smaller and are lighter, often with less adjustment.
• Grip materials: cork and foam are comfortable in heat; rubber is durable.
• Tips: rubber caps for paved paths and rock; bare tips for mud and snow.

One pair is enough for most walkers. Some people use only one pole, which leaves a hand free and still helps on descents.