The Ultimate Guide on How to Use Hiking Poles
You may have noticed that many hikers carry what appears to be a set of ski poles.
These are not just for show – they’re hiking poles, a crucial piece of hiking equipment for many outdoor lovers.
Hiking poles enhance your stability on uneven trails reduce stress on your joints, and can even turn your hikes into a full-body workout.
But, to reap these benefits, you need to know how to use hiking poles properly.
What Are Walking Poles?
Walking poles, also known as trekking poles or hiking poles, are a tool that hikers, trekkers, and walkers use to increase stability, provide support, and reduce strain on the body during their outdoor activities.
They are designed much like ski poles and come in pairs to be used one in each hand.
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| Key Feature | Description |
|---|---|
| Adjustable Length | Most poles can be adjusted to fit the user’s height and the terrain. Poles are shortened or lengthened according to the person & terrain’s incline. |
| Grip | The handle of the pole, where the user holds. It can be made from various materials like cork, foam, or rubber for different levels of comfort and sweat absorption. |
| Strap | A wrist strap helps maintain hold of the pole and reduces the need to grip tightly. It helps distribute the load evenly across the hand and forearm. |
| Tip | Typically made of hard material like carbide for traction and durability. Most poles have a removable rubber cap for use on hard surfaces. |
| Baskets | Similar to those on ski poles, these prevent the pole from sinking too deeply into soft ground like mud or snow. |
Why Use Hiking Poles?
Hiking poles offer a range of benefits to both casual walkers and seasoned hikers.
They provide practical support on all types of terrain and can significantly enhance your hiking experience.
Here are some reasons why using hiking poles is beneficial:
Improved Stability and Balance
Hiking trails often involve navigating uneven terrain, steep slopes, or slippery surfaces.
Hiking poles provide additional points of contact with the ground, enhancing your balance and stability and reducing the risk of slips and falls.
Reduced Strain on Joints
When walking downhill, particularly on steep descents, your knees and other joints absorb a significant amount of pressure.
Hiking poles help distribute this weight more evenly across your body, reducing the impact on your knees, ankles, and hips.
Increased Endurance
Hiking poles involve your upper body in the activity, spreading the effort more evenly across different muscle groups.
This can help you maintain your energy levels over a longer period, enabling you to cover greater distances without tiring as quickly.
Aid in Uphill Climbing
On uphill stretches, hiking poles can be used to help propel yourself forward, making climbing or walking uphill less strenuous and more efficient.
Protection
Hiking poles can be used to check the depth of water or mud, move away thorny bushes, or even fend off wildlife.
Full-Body Workout
Hiking alone is an excellent form of cardio exercise. When you add hiking poles into the mix, you engage your arms, shoulders, and back, turning your hike into a full-body workout.
According to the Wilderness Medical Society, When carrying a heavy load, trekking poles can be beneficial by reducing lower extremity muscle activity, and enhancing balance and stability, without significantly impacting metabolic expenditure.
Learn How to Use Hiking Poles
Using hiking poles effectively can greatly enhance your hiking experience.
1. Adjust the Pole Length: For flat terrain, adjust your poles so when you hold them with your arm at your side, your elbow is bent at a 90-degree angle. When going uphill, you may want to shorten the poles slightly to maintain this angle. Conversely, lengthen them a bit when going downhill.
2. Hold the Poles Correctly: Slide your hand up through the bottom of the wrist strap and then down into the grip. This allows you to walk with a relaxed grip, as the strap will take most of the weight. The handle should sit in your palm with your fingers wrapped relatively loosely around it.
3. Co-ordinate Your Movements: Start with the basic alternating pattern, where the pole opposite your leading foot moves forward. So if your right foot steps forward, your left pole does too, and vice versa. This mimics your natural walking rhythm.
4. Plant Your Poles: The pole should hit the ground as your opposite foot is about to make contact. Plant one pole at an angle, slightly behind your body, and push back on it as your foot moves past it.
5. Using Poles on an Uphill Climb: When going uphill, poles can help maintain balance and provide extra propulsion. Shorten your poles slightly and plant them in front of you as you climb. Push down on the poles as you step forward.
6. Using Poles on a Downhill Descent: For downhill stretches, lengthen your poles to help maintain balance. Plant them in front of you as you descend to help control your descent and reduce the impact on your knees.
Adjusting the Height of Your Trekking Poles (Flat, Uphill, and Downhill Terrain)
On Flat Terrain:
- Stand upright and hold the pole vertically with the tip on the ground near your foot.
- Adjust the length so that when you grip the handle, your forearm is parallel to the ground, and your elbow forms a 90-degree angle.
On an Uphill Climb:
- Shorten the poles slightly when you’re heading uphill. The steeper the incline, the more you might need to shorten them.
- The goal is to maintain a comfortable arm position, where your elbow forms roughly a 90-degree angle when your pole is planted next to your foot.
On a Downhill Descent:
- Conversely, when heading downhill, lengthen your poles. This helps to keep your body upright, improving balance and control.
- As with going uphill, adjust the length so that your elbow is at approximately a 90-degree angle when the pole tip is in contact with the ground in front of your foot.
General Tips:
- Many poles have marks like a ruler to help you set them to an exact length. Remember the number that works best for you for easy adjustment next time.
- Always secure the pole’s locking mechanism properly after adjusting its length to ensure it doesn’t slip when you use the poles.
- If your poles have both an upper and lower adjustment point (like many telescoping poles), try to keep them adjusted to similar lengths. This helps distribute stress along the pole evenly.
Case Study
This study hypothesized that the use of trekking poles would help maintain muscle function and reduce signs of muscle damage after a day of mountain trekking.
It involved 37 physically active male and female participants who trekked up and down Mount Snowdon, the highest peak in England and Wales, with or without poles.
The results showed that the use of trekking poles did not affect heart rate, but significantly reduced perceived exertion during ascent.
Those using trekking poles also showed less reduction in maximal voluntary muscle contraction and experienced less muscle soreness up to 48 hours after the trek.
Lower levels of creatine kinase, an indicator of muscle damage, were observed in the trekking pole group 24 hours post-trek.
No differences were found in vertical jump performance.
The study concluded that trekking poles can help reduce perceived exertion, lessen muscle damage, maintain muscle function after trekking, and potentially reduce the risk of subsequent injury.
Wrapping Up
Using trekking poles can significantly enhance your hiking, nordic walking, or climbing experience, providing invaluable support on uneven terrain, reducing stress on your joints, and turning your hike into a full-body workout.
But to fully benefit from them, it’s vital to choose the right type of hiking sticks, adjust them to the correct height, and master the proper technique of using them.
Remember, comfort is key. Adjustments should be made as per your height and the terrain you’re navigating, always keeping in mind that the poles are there to aid you.
The more you use your hiking poles, the more intuitive adjusting and using them will become.
Whether you’re embarking on a challenging trek or a casual walk in the woods, a trekking pole can be a game-changer.
So gear up, adjust your poles, and hit the trails with a renewed sense of balance, stability, and confidence.
Frequently Asked Questions
Are hiking poles necessary for all hikes?
While not absolutely necessary, hiking poles can provide extra stability and support on all types of hikes, particularly on uneven terrain or steep inclines and declines. They can also reduce the impact on your joints, making your hike more comfortable.
Can hiking poles be used for walking or running?
Yes, hiking poles can be beneficial for walking and trail running as well, providing extra stability and reducing the impact on joints. Some people also find that poles help to increase their pace and provide a more intense full-body workout.
How do I maintain my hiking poles?
After each use, especially in muddy or wet conditions, it’s a good idea to clean your poles and let them dry before storing. Check the manufacturer’s guidelines for specific cleaning and maintenance instructions.
What are snow baskets on hiking poles and when should I use them?
Snow baskets are larger circular or disc-like attachments that can be added to the bottom of hiking poles, similar to those seen on ski poles.
They are designed to prevent your poles from sinking too deeply into soft snow or loose sand.
If you plan to hike in winter conditions or cross snowy areas, using these can provide you with better support and stability. Keep in mind that they are usually removable, so you can take them off when not needed.
