Quick answer: trekking poles turn two legs into four points of contact, which helps with balance on rough ground, stream crossings and steep descents. Research has found that poles can reduce knee joint forces on downhill walking and may reduce muscle soreness after a long trek. Choose aluminum for durability and lower cost or carbon fiber for lighter weight, and adjustable, folding or fixed designs depending on how you hike. For sizing on flat ground, set the poles so your elbows bend at about 90 degrees, shorten them a little for climbs and lengthen them for descents. Use the straps correctly, keep the tips on the ground beside or slightly behind you, and pack rubber tip covers for pavement.
Trekking poles used to be rare on American trails. Today they are one of the most common pieces of hiking gear, carried by day hikers, backpackers and thru-hikers alike. They are not essential for every walk, but on steep, rocky or slippery terrain, many hikers would not go without them.
This guide explains what poles do, how to choose a pair and how to use them well. For the rest of your hiking and camping gear, see our complete camping gear checklist.
Sources: Schwameder H. and colleagues, Journal of Sports Sciences (1999), knee joint forces during downhill walking with hiking poles; Howatson G. and colleagues, Medicine and Science in Sports and Exercise (2011), trekking poles and muscle damage after a mountain trek; National Park Service hiking safety pages; REI Co-op expert advice on trekking poles; Leave No Trace Center for Outdoor Ethics. Checked October 2026.
What Trekking Poles Do
Balance and stability
Poles add two extra points of contact with the ground. On loose rock, roots, mud, snow or uneven trails, that extra contact helps you catch slips before they turn into falls. They are especially helpful when carrying a heavy pack, which raises your center of gravity.
Knees and descents
Downhill walking puts heavy loads on the knees. Schwameder and colleagues reported in the Journal of Sports Sciences in 1999 that using hiking poles reduced knee joint forces during downhill walking. Many hikers with sore knees find poles make long descents more comfortable.
Fatigue and soreness
Howatson and colleagues, writing in Medicine and Science in Sports and Exercise in 2011, studied hikers on a mountain trek and found that those using poles reported less muscle soreness and showed less loss of strength over the following days than those without poles.
Other uses
- Probing stream depth and testing snow or mud
- Pushing aside brush and spider webs
- Supporting a trekking-pole tent or tarp
- Building a splint in an emergency
When Poles Help Most
| Situation | How poles help |
|---|---|
| Steep descents | Reduce knee strain and add braking control |
| Stream crossings | Extra stability in moving water |
| Loose rock and scree | Catch slips and balance |
| Snow and mud | Probe ground, add traction and balance |
| Heavy pack | Spread effort to arms and add stability |
| Long days | May reduce fatigue and next-day soreness |
| Flat, smooth trails | Less benefit; some hikers prefer to stow them |
Do You Need Trekking Poles?
Not every trip calls for poles. On short, flat walks around a campground, they mostly stay in the car. They earn their place on hilly day hikes, multi-day backpacking trips, snowy or muddy trails and any route with stream crossings. If you mostly car camp and take short walks, a single pair of affordable aluminum poles may be all you ever need. If you are moving into backpacking, poles become far more useful as pack weight and trail difficulty increase. Our comparison of car camping vs backpacking explains how gear needs change between the two.
Types of Trekking Poles
Adjustable telescoping poles
These have two or three sections that slide together and lock at different lengths. They are the most common type and work well for most hikers, since you can change the length for climbs and descents.
Folding poles
Folding or Z-style poles break into sections connected by an internal cord, similar to tent poles. They pack small and light, which suits trail runners and fast hikers, though many have limited or no length adjustment.
Fixed-length poles
Fixed poles are one piece and very light. They are popular with some ultralight hikers but cannot be adjusted or packed small.
Locking mechanisms
- Lever or flick locks: external clamps that are easy to adjust and check, even with gloves.
- Twist locks: internal expanders that tighten when twisted; lighter but can slip if not tightened properly.
- Push-button locks: common on folding poles.
Materials: Aluminum vs Carbon Fiber
| Feature | Aluminum | Carbon fiber |
|---|---|---|
| Weight | Heavier | Lighter |
| Durability | Bends under stress, may be straightened | Stiff and strong, but can snap |
| Vibration | More vibration | Absorbs more vibration |
| Cost | Usually lower | Usually higher |
| Best for | Rough use, heavy loads, budgets | Weight-conscious hikers, long distances |
Many hikers start with aluminum poles for their durability and cost, then upgrade if they want lighter gear.
Grips, Straps, Tips and Baskets
Grips
- Cork: molds to your hand, wicks sweat and resists odor.
- Foam: soft, light and absorbs moisture.
- Rubber: insulates in cold but can get sweaty in heat.
Some poles have extended foam below the main grip so you can choke down on short climbs without adjusting the length.
Straps
Adjustable wrist straps let you push down through the strap rather than gripping tightly. Bring your hand up through the strap from below, then grip the pole with the strap between your palm and the handle.
Tips and baskets
- Carbide or steel tips grip rock and ice.
- Rubber tip covers protect tips on pavement and reduce scratches on rock.
- Small trekking baskets prevent poles from sinking into mud.
- Larger snow baskets help on snow.
How to Size Trekking Poles
Basic sizing
- Stand on flat ground in your hiking shoes.
- Hold the pole with the tip on the ground near your foot.
- Adjust until your elbow bends at about 90 degrees, with your forearm parallel to the ground.
Adjusting on the trail
- Uphill: shorten the poles a few centimeters to keep your hands comfortable.
- Downhill: lengthen them so you can plant them ahead without leaning forward.
- Side-hilling: shorten the uphill pole and lengthen the downhill pole.
If you choose fixed-length poles, most manufacturers provide sizing charts based on height.
How to Use Trekking Poles
On flat ground
Swing the poles naturally with opposite arm and leg, like walking with your arms swinging. Plant the tip beside or slightly behind your front foot.
On climbs
Shorten the poles and plant them slightly ahead, then push down to help lift your body. On very steep sections, plant both poles together and step up between them.
On descents
Lengthen the poles and plant them ahead to take some weight off your knees. Keep your steps short and your knees slightly bent.
Stream crossings
Loosen pack hip belts and sternum straps so you can shed the pack if you fall. Face upstream or angle across the current, use the poles to probe and keep at least two points of contact at all times. Turn back if water is fast, deep or above your knees. Crossings are often safer early in the morning on snowmelt streams, since flows tend to rise through warm afternoons. Look for wide, shallow sections with slower water rather than narrow chutes, and unbuckle before you step in so a fall does not pin you under a heavy pack. Cross one person at a time, or link arms in a group, and keep the poles planted upstream to brace against the current.
On rock
Watch that tips do not get wedged in cracks. Poles can also scratch rock; rubber tips reduce marks in heavily used areas.
Trekking Poles and Tents
Many lightweight tents and tarps use trekking poles instead of dedicated tent poles, saving weight on backpacking trips. If you plan to buy a trekking-pole tent, check the required pole length and whether your poles adjust to fit. Our tent buying guide explains tent designs and features.
Packing and Carrying Poles
When you do not need them, collapse the poles and strap them to the side of your pack. Most backpacks have loops or bungees for this. Our guide on how to choose a backpacking backpack covers attachment points.
Poles in Snow and Winter
Winter hiking and snowshoeing are where poles shine. Swap the small trekking baskets for larger snow baskets so the poles do not sink deep into soft snow. Lever locks are easier to adjust with gloves than twist locks, and foam or rubber grips feel warmer than bare aluminum. Check locks often in freezing weather, since moisture can freeze inside sections. On icy trails, carbide tips grip better than rubber covers, so remove the covers before you start.
Common Trekking Pole Mistakes
| Mistake | Problem | Fix |
|---|---|---|
| Poles too long on climbs | Shoulders hunch and arms tire | Shorten them a few centimeters uphill |
| Gripping too tightly | Hand and forearm fatigue | Use the straps and relax your grip |
| Planting far ahead on flat ground | Awkward stride, poles act as brakes | Plant beside or slightly behind the front foot |
| Loose locks | Pole collapses under weight | Check and tighten locks before descents |
| Straps on steep, rocky scrambles | Harder to let go in a fall | Take hands out of straps on technical terrain |
| Rubber tips on ice | Slipping | Remove covers on ice and hard snow |
Poles as Safety Gear
In an emergency, trekking poles can help support an injured hiker or brace a splint for a lower leg or arm, padded with clothing and secured with tape or straps. They can also help a tired hiker walk out more safely on rough ground. A pole is no substitute for proper first aid training or supplies, though. Our list of what to pack in a camping first aid kit covers the basics, including tape that can double for splints.
Trekking Pole Buying Checklist
- Choose a weight and material that fit your budget and hiking style.
- Pick a locking system you can operate easily, ideally with gloves.
- Check that the length range fits your height and any trekking-pole tent you plan to use.
- Try the grips in a store if you can, especially if you have small or large hands.
- Make sure replacement tips and baskets are available.
- Consider collapsed length if you travel by plane or want poles to fit inside a pack.
Care and Maintenance
- After wet trips, separate sections and let them dry fully to prevent corrosion and stuck locks.
- Clean grit from sections with a soft cloth.
- Check lever locks and tighten them as needed.
- Replace worn tips and baskets.
- Do not lubricate twist-lock mechanisms unless the manufacturer recommends it.
Leave No Trace With Poles
Use rubber tips on sensitive surfaces, avoid stabbing vegetation and stay on durable surfaces. Pole tips can widen trails and damage plants when used carelessly, so follow Leave No Trace principles.
Trekking Poles Summary
Trekking poles add balance and stability on rough ground and stream crossings, and research has found they can reduce knee joint forces on descents and muscle soreness after a long trek. Choose adjustable poles for versatility, folding poles for compact packing or fixed poles for minimal weight, and aluminum for durability or carbon fiber for lighter weight. Size poles so your elbows bend at about 90 degrees on flat ground, shorten them for climbs and lengthen them for descents, and use straps correctly. Dry them after wet trips, carry rubber tips for pavement and follow Leave No Trace principles.
Frequently Asked Questions
Are trekking poles worth it?
For many hikers, yes, especially on steep descents, rough terrain and stream crossings or with heavy packs. Research has found they can reduce knee forces and post-hike soreness.
How do I know what size trekking poles to get?
Adjust them so your elbow bends at about 90 degrees with the tip on the ground beside your foot. Fixed poles come with height-based sizing charts.
Are carbon fiber trekking poles better than aluminum?
Carbon fiber poles are lighter and absorb more vibration, but they can snap under sudden stress. Aluminum poles are heavier but tend to bend instead of break and usually cost less.
Should I use one or two trekking poles?
Two poles give more balance and spread effort evenly. One pole can work on easy trails or when you need a free hand.
Can I use trekking poles for my tent?
Many lightweight tents and tarps are designed to use trekking poles. Check that your poles adjust to the required length.
