Trekking poles are not the same as canes
Trekking poles are not just simple canes. According to foreign research reports, when going downhill, the knee bears 22% more force and the thigh muscles consume 21% more energy without using trekking poles than when using them.
In mountain sports, an average person can walk about 4 kilometers per hour, 6 hours a day, which equals 24 kilometers daily. With a step length of approximately 80 centimeters, that’s roughly 1,250 steps per kilometer—adding up to 30,000 steps over 24 kilometers. For someone weighing 140 pounds (about 64 kg), carrying a 30-pound (14 kg) backpack, the total load is around 170 pounds (about 77 kg or ~85 kg including gear). Walking 30,000 steps, i.e., 6 hours of hiking a day, puts 2.55 tons of pressure on your feet. The human body is normally capable of withstanding only about 10,000 steps per day. Exceeding this amount can cause harm to the knee and ankle joints, increasing the risk of conditions like arthritis over time. Many outdoor enthusiasts in China suffer from similar injuries for this very reason.
Using trekking poles can alleviate the issue of excessive load by altering the way your body's center of gravity is supported. However, many outdoor enthusiasts in China have misconceptions about how to use trekking poles. Improper use not only fails to reduce the load but may also create potential risks.
Decoding common misconceptions
Misconception 1: One pole or two?
Trekking poles mainly serve two purposes: balance and support—or you could simply summarize it as balanced support.
Terrestrial mammals typically walk on all fours, distributing their body weight evenly. Humans, having evolved to walk upright on two legs, now bear what used to be distributed across four points through just two legs. This inherently doubles the load on the legs, and when you add the weight of a backpack, the strain on the legs during prolonged walking is significant. Even though trekking poles can add support points and reduce leg load, using only one pole—no matter where you place it—does not provide balanced support. The reduced pressure on the side with the pole will shift to the unsupported side, actually increasing the risk of injury due to uneven distribution.
Furthermore, theoretically, any point of contact with the ground creates a reactive force. Human legs, being parallel points, generate reactive forces during walking that can cancel each other out. But if you use only one trekking pole, reactive force is generated on one side but not the other, reducing overall balance. While the body’s muscular coordination can mask these issues to some extent, they can still emerge during sudden movements or accumulate over time, leading to danger. In Europe and America, trekking poles are mostly sold in pairs, and some brands even offer left- and right-hand specific designs to match different gripping needs. In China, however, due to traditional perceptions of canes and a lack of clear understanding, many people still use a single pole during mountain activities, which is the biggest misconception about trekking pole use.
Trekking poles are not crutches used only when your legs are tired—they are tools that help you walk more efficiently.
TIP: On steep slopes, hold the trekking pole forward and position it in front of your body to help push yourself uphill and reduce leg pressure.
TIP: When going downhill, the impact is greater, so it’s essential to use trekking poles to reduce leg strain.
Misconception 2: What is the right length?
Trekking poles often come with many markings, but most people don’t know what they’re for. In fact, these markings are meant to help adjust the pole to your body proportions.
A common method for adjusting length is to stand upright with your upper arm hanging naturally and perpendicular to the ground, then bend your forearm to form a right angle with your upper arm. The length at which you comfortably grip the pole is considered the appropriate length. However, depending on the terrain, the pole length should be adjusted accordingly. While the general guideline is basically correct for flat terrain walking and fitness walking, a more scientific approach is to multiply your height by 0.66—the result is the ideal pole height. For complex mountainous environments, the pole should be slightly longer than usual—the correct length is your height multiplied by 0.7.
Length is adjustable—don’t be lazy and make use of this feature.
TIP: Ideal trekking pole length
For hiking: height × 0.7 or arm fully extended vertically
For race walking: height × 0.66
Misconception 3: How to adjust the length
Most trekking pole damage is related to improper length adjustment. It’s common to see people pulling one section too far when first using the pole—sometimes even exposing the internal expander plug. That part is actually the weakest section of the pole, and using it stretched that far will inevitably lead to breakage.
All trekking poles have a “STOP” mark at the end of each section—this is the limit for adjustment. If you reach this mark and still feel it’s not long enough, either your height exceeds 2 meters, or you’re using the wrong type of pole. Mountain trekking poles usually have three sections. Many people don’t know how much the two extendable sections should be pulled out. If one section is pulled too far while the other remains short, it’s incorrect and can damage the pole over time. Typically, the two extendable sections have markings ranging from 105 to 140. Multiply your height by the appropriate ratio, and adjust both sections to the corresponding markings—that’s your ideal pole length.
TIP: When adjusting trekking poles, do not exceed the maximum adjustment length indicated on the pole. Adjust each section to the proper length, tighten them, and then use the pole.
Misconception 4: Won’t trekking poles last forever?
To be precise, if you choose a good quality trekking pole brand and use it correctly, the pole isn’t likely to break. It’s not a consumable item. But trekking poles aren’t made of iron—they have some fragile parts that can wear out or fail.
Common issues include: lost baskets; worn or fallen-off tips; failed expander plugs; broken wrist straps. These problems, unless occurring frequently or in large numbers, are normal. Baskets often get lost because they weren’t installed securely—good-quality trekking poles usually have locking mechanisms to prevent them from coming off easily. Tip wear is hard to avoid—even the hardest materials can’t guarantee zero wear. Tip detachment is generally due to manufacturing issues, which is rare but not impossible. Expander plug failure is usually caused by wear or thread deformation under special conditions. Wrist strap breakage is often due to material degradation after long-term use or in extreme environments. Good trekking pole brands provide replaceable parts for these vulnerable components, so even if something breaks, there’s no need to worry—as long as it’s not the pole shaft itself, you can simply replace the damaged part.
Misconception 5: Are the purchased original trekking pole accessories suitable for all environments?
In fact, the trekking poles we usually buy can be considered as basic or "naked" poles, which are suitable for general use. Reputable trekking pole brands have also designed many interchangeable accessories tailored to different environments, enabling the poles to perform better in various terrains.
Tip Protector: Many people think that the rubber cover on the tip is only there to protect the pole during storage and prevent it from scratching other items. In reality, this rubber sleeve serves a much greater purpose. When walking on hard surfaces such as rocks, concrete, or asphalt roads, using the rubber tip is far more effective than the standard metal tip—it reduces wear on the tip while providing better elasticity and grip.
Basket: The basket’s function is to prevent the pole tip from sinking too deeply into the ground, making the pole easier to use and reducing the risk of damage to the tip. Depending on different environments, they are generally categorized into: sand baskets, snow baskets, mud baskets, and mountain baskets. Generally speaking, the softer and more unstable the terrain, the larger the surface area of the basket needed.
Wrist Strap: The choice of wrist strap should also be based on your specific needs. For long-distance hiking and trekking, a full-wrap wrist strap that completely encircles the wrist provides better support. For regular skiing and mountain sports, a wider synthetic fiber wrist strap is more comfortable and lightweight. For extreme environments, traditional nylon wrist straps offer greater reliability.
TIPS: Proper Use of Wrist Straps
If you think the wrist strap is just there to keep the trekking pole from falling off your hand, then you’re mistaken. The importance of the wrist strap is no less than the strength of the trekking pole itself. When going downhill, the impact force on the pole is transmitted to your arm through the wrist strap. When going uphill, the pushing force from your arm is transferred through the wrist strap to the pole, creating an upward assist.
Misconception 6: Can I just use two poles?
As a walking tool designed to help reduce the load on our bodies, trekking poles should be used scientifically. It’s common to see people using two different poles, but this is incorrect. Different poles vary significantly in weight and design, making it difficult for users to find balance, which greatly reduces their effectiveness. Moreover, trekking poles, hiking poles, and ski poles should not be used interchangeably. Each type of pole is designed with different requirements for its specific activity, so manufacturers focus on different aspects for each. Using the right pole for the right purpose helps avoid damage caused by improper use and ensures optimal performance. There are also other factors to consider when purchasing and using trekking poles.
Pole Tip: Different series of trekking poles come with different types of tips, and you can choose the appropriate one based on your primary environment of use.
Handle: Everyone has different hand shapes, gripping habits, and frequently encountered environmental conditions. Therefore, the ideal handle varies in terms of angle, circumference, shape, and material. This is actually a very important factor in practical use, so it’s essential to pay attention to it when selecting a trekking pole. Try different handle types to find the one that suits you best, ensuring better performance.
Pole Length: Some brands offer trekking poles in different lengths. If you’re not very tall, you can opt for a shorter pole, which can at least reduce the weight.
Nowadays, trekking poles are not only tools for reducing the load while walking, but can also be used as support poles for A-frame tents. Therefore, understanding trekking poles correctly and mastering their proper use can definitely add more enjoyment to your journey.