When it comes to outdoor gear, most hikers immediately think of various backpacks, tents, windbreakers, sleeping bags, hiking boots... These items often receive significant attention, and people are usually willing to spend quite a bit on them. As for trekking poles, however, quite a few people overlook their importance. Trekking poles? They're optional—if you must use them, just find any old pair and make do. I’ve even seen such an opinion in a hiker’s event announcement post: “Humans spent millions of years evolving from four legs to two, using two poles is a step backward in evolution. We are the strong, so users of trekking poles are not welcome to join the activity” (don’t laugh, this actually happened).
In fact, there's a lot to know about these small trekking poles. If you truly love outdoor activities and want to hike in a healthy way, it's essential to have a reliable pair of trekking poles and learn how to use them properly. Not only can they effectively protect your knees, but they can also help reduce the load on your body by about 30%, making your walk easier and more enjoyable, allowing you to better appreciate the fun that nature brings.
So, what constitutes the correct use of trekking poles? Below, I’ll give you a brief introduction:
Based on locking mechanisms, trekking poles mainly come in two types: external locking and internal locking. External locks feature a tightening clip at the joint where the two sections connect—simply open the clip to adjust the length and close it to lock the pole in place. External-locking trekking poles are relatively convenient and suitable for users with less hand strength. Internal-locking poles, on the other hand, are adjusted by holding the two sections and rotating them in opposite directions, which adjusts the friction between the expanding bolt and the inner wall to lock the pole. This type is sturdier, but requires a certain amount of hand strength. If not tightened properly, the pole may retract during use, so caution is necessary.
If you’re engaging in dedicated hiking—especially on heavy-load treks—the best choice is a trekking pole with a straight handle (as shown in the figure below). Avoid T-handles, as they don’t work well when used with wrist straps.
I. Adjusting the Length of Trekking Poles
Most common trekking poles on the market are three-section telescopic poles. We’ll use this type as our example.
The length of the two sections starting from the tip is adjustable.
How should you adjust the length of the trekking poles appropriately? This depends on the specific terrain.
1. Flat Ground
Let’s first look at length adjustment for walking on flat ground. Stand still on a flat surface, hold the trekking pole, let your arm hang naturally, and use your elbow as a pivot. Lift your forearm so that it’s parallel to the ground and forms a 90° angle with your upper arm. At this point, grip the pole with your hand, and the length at which the pole tip touches the ground vertically is the correct length for flat-ground use. Lock all sections of the pole in place, then adjust the other unadjusted pole to match the same length.
When walking on flat ground, your arms will naturally swing back and forth. Similarly, when using trekking poles on flat terrain, swing your arms as you would when walking without poles. As you swing, the wrist strap will gently push the pole forward, and once the tip touches the ground, it will propel you forward through the strap—like rowing a boat. But remember, the tip shouldn’t go past the front of your body.
2. Steep Uphill
Compared to walking on flat ground, steeper uphill paths require slightly shorter trekking poles, depending on the gradient. Move the poles forward or upward in front of your body using your arms, then use the wrist straps to support your upward movement. This can effectively reduce the load on your legs. When needed, you can also use both poles together for climbing motions, and you may grip the handles more firmly to increase power.
3. Downhill
Adjust the pole length to be slightly longer than the normal length used on flat terrain, depending on the actual situation. Since downhill walking puts a lot of impact on the knees, it’s essential to use trekking poles to reduce the load. When stepping down, insert the pole ahead of your body, ensuring it touches the ground before your front foot to distribute the force effectively. It’s especially important to note that because downhill walking puts greater weight on the poles, they must be securely locked to prevent them from suddenly retracting under your weight, which could cause loss of balance and injury. Also, for the same reason, pay attention to where the pole lands—apply slight pressure with your arm at the moment of impact to ensure the landing spot is stable. Avoid locations prone to sinking, such as mud, hollow grass, or loose rocks near cliffs.
When adjusting trekking poles, do not exceed the maximum adjustable length indicated on the pole. When fully extended, you’ll see a “STOP” or “MAX” mark near the top of the first two sections. This indicates the maximum safe length. Exceeding this mark risks breakage under external force. The length scale within the “STOP” range can serve as a guide. When purchasing trekking poles, choose a length based on your height.
II. Using the Wrist Strap
Many people may have a misconception that wrist straps are optional—that they’re merely a tool to keep the pole from being lost. They tend to grip the handle tightly while using the pole. In fact, the wrist strap is very important, and whether you use it correctly directly affects your ability to use the trekking pole properly.
The load-bearing function of trekking poles relies on the wrist strap, which transfers the weight of your body and backpack to your wrist—not by gripping the handle tightly. Many have experienced this: using the pole by gripping the handle tightly leads to hand fatigue on long hikes, and on extended treks, it can become so tiring that you might even want to throw the pole away. But once you learn to use the wrist strap properly, your hands won’t feel tired no matter how long you hike.
So how should you hold it correctly?
First, adjust the wrist strap to the appropriate length, and thread your hand through the strap loop.
Then press the wrist strap into the palm of your hand
Then gently grip the handle. Let the weight be supported by the wrist strap on the trekking pole, rather than gripping the handle tightly to exert force. If the wrist strap length is not suitable, adjust it again.
This is what it looks like when you naturally extend your hand — is the webbing between your thumb and index finger in a semi-circular shape?
This is what it looks like after correctly gripping the trekking pole
Gently grip the handle with the webbing between your thumb and forefinger. The trekking pole can swing back and forth like a pendulum. With the wrist strap as the connection, there's no need to grip tightly, and there's no worry about the pole falling off. Even with prolonged use, you won't feel burdened by it.
III. Using Snow/Shoe Plates
Usually after purchasing a trekking pole, you'll find a plastic, bowl-like piece near the tip of the pole. This is called the pole basket. Depending on the terrain, it's referred to as a mud basket or snow basket. Many people don't know what it's for, and some even find it cumbersome and choose to remove it. In fact, the basket plays a very important role — it prevents the sharp tip of the pole from sinking too deeply into various terrains, which could lead to danger.
Imagine this: the tip of your trekking pole is very sharp. On soft ground, when your body weight exerts strong downward pressure, the pole tip can easily sink deep into the earth, making it harder to pull out and causing extra effort. Similarly, when walking on rocky surfaces or "stone seas," without the support of the basket, the pole tip — or even the first section of the pole — can easily get stuck in crevices. If it can't be pulled out quickly, it may break, or worse, cause you to lose your balance. For safety reasons, never remove the basket.
By the way, the quality of your trekking poles directly impacts your safety. Imagine if, in a critical section, you place your full body weight on the pole and it suddenly unlocks or breaks — that would be terrifying.
The purpose of using trekking poles is to reduce leg pressure and thereby enhance overall endurance. While the above usage method is scientifically optimal, it may not suit everyone. If you find another method achieves the same effect without harming your body, slight modifications are perfectly fine.
When you first start using trekking poles, they may feel unfamiliar. But once you master the correct technique and get used to it, you'll truly feel like the trekking poles are part of your body. You'll noticeably feel the load lightening. In the long run, your knees and meniscus will be well protected.
Two tips:
1. Some hikers, when tired of holding trekking poles in the same position during a walk, hold them in their hands with the tips not dragging on the ground but pointing upwards. This practice is strongly discouraged because the pole tips are extremely sharp. If someone walking behind you trips and falls forward, they could be seriously injured by an upward-pointing tip. Therefore, the pole tip should always point downward — never upward.
2. On sloped terrain where you may need to help each other, never use your trekking poles as support for others to pull themselves up. Even the best trekking poles can come loose, and using them as leverage tools may lead to accidents.