Do You Need Trekking Poles? Benefits, Sizing, and How to Use Them
Updated October 2026 · 3 min read
Quick answer
You don't need trekking poles for short, flat hikes. They're worth it on steep descents, long hikes, with a heavy pack, on stream crossings and snow, or if you have knee trouble. Set them so your elbow bends about 90 degrees on flat ground.
Some hikers never leave home without poles; others never use them. Both can be right. Here's when trekking poles really help, when they just get in the way, and how to set them up so they work.
What trekking poles do for you
- Less strain on knees and legs. Poles take some of the load on steep downhills, which is where many hikers feel knee pain.
- Better balance on loose rock, roots, mud, snow, and stream crossings — four points of contact instead of two.
- Help on climbs — your arms push you up, sharing the work with your legs.
- Steady rhythm that helps on long days.
- Extra uses — many ultralight tents use trekking poles instead of tent poles.
When you need them — and when you don't
| Use poles for… | You can skip them for… |
|---|---|
| Steep descents and climbs | Short, flat walks |
| Backpacking with a heavy pack | Easy, well-groomed trails |
| Stream crossings and snow | Scrambles where you need your hands |
| Long days and big mileage | Crowded paths and city walks |
| Knee or balance concerns | Hikes where you'd rather travel light |
Many hikers carry folding poles on their pack and only bring them out for the steep parts. See folding trekking poles.
How to size trekking poles
Stand on flat ground in your hiking shoes, hold the pole by the grip with the tip on the ground next to your foot, and adjust until your elbow bends at about 90 degrees.
| Your height | Approximate pole length |
|---|---|
| Under 5'1" (155 cm) | 100–105 cm |
| 5'1"–5'7" (155–170 cm) | 105–115 cm |
| 5'8"–5'11" (173–180 cm) | 115–120 cm |
| 6'0" and taller (183 cm+) | 120–130 cm |
How to use them correctly
- Use the straps properly: put your hand up through the loop from below, then grip the pole with the strap under your palm. You can then push down on the strap instead of squeezing the grip.
- Swing opposite arm and leg — right pole with left foot — like natural walking.
- Keep the tips behind or beside you on flat ground, not far out front.
- On descents, plant the poles slightly ahead to brake and take load off your knees.
- On climbs, shorten them and push down and back.
- At stream crossings, move one point at a time and test each step.
Types of poles
| Feature | Options | Good to know |
|---|---|---|
| Material | Aluminum / carbon fiber | Aluminum is cheaper and bends instead of snapping; carbon is lighter |
| Collapsing | Telescoping / folding | Folding poles pack smaller; telescoping adjust more |
| Locks | Lever (flick) / twist | Lever locks are easier to adjust with cold hands |
| Grips | Cork / foam / rubber | Cork and foam handle sweat best; rubber suits cold weather |
Compare carbon fiber poles, lightweight poles, and budget poles.
Tips for first-time pole users
Start with a pair of adjustable aluminum poles with lever locks — they're forgiving and easy to set up. Practice on an easy trail first. Add rubber tip covers for pavement and rock slabs, and snow baskets for winter. See trekking poles for beginners.
Packing for your hike? See the day hike checklist.
Ready to buy?
Our recommended guides
Best Trekking PolesOur top poles for most hikers.
Our #1 pick: TrailBuddy 7075 Aluminum Trekking Poles
- Best Poles for Beginners
Easy-to-adjust poles for your first pair.
Our #1 pick: TrailBuddy 7075 Aluminum Trekking Poles
Best Folding PolesCompact poles that stow on your pack.
Our #1 pick: Trekology Trek-Z Cork Grip Folding Trekking Poles
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Frequently asked questions
Are trekking poles worth it?
For steep, long, or rough hikes and when carrying a heavy pack, many hikers find them very helpful, especially on descents. On short, flat trails they're optional.
Should I use one or two trekking poles?
Two poles give better balance and a more even rhythm. One pole or a hiking staff is fine for easy trails or if you want a hand free.
How tall should trekking poles be?
Set them so your elbow bends about 90 degrees when the tip is on the ground beside your foot. Shorten them for climbs and lengthen them for descents.
Do trekking poles help your knees?
Many hikers find poles reduce knee strain on steep downhills because the arms take some of the load. They're commonly recommended for hikers with knee concerns.
Carbon or aluminum trekking poles?
Carbon is lighter and absorbs vibration, but can snap under a sideways load. Aluminum is heavier and cheaper, and tends to bend rather than break.