Trekking poles: how to size them, adjust them and use them
Set each trekking pole so that your elbow bends at 90 degrees when you hold the grip with the tip on the ground beside your foot. Shorten the poles by about 2 to 4 in (5 to 10 cm) for long climbs, lengthen them by the same amount for long descents, put your hand up through the strap from below, and plant each pole close to your body.
What length should your trekking poles be?
REI's guide to choosing trekking poles gives the standard test: properly sized poles put your elbows at a 90-degree bend when you hold them with the tips on the ground near your feet. The British Mountaineering Council describes a quick way to check it. Turn the pole upside down, grip it just above the basket, and adjust until the handle touches the floor with your elbow bent at 90 degrees.
For poles that do not adjust, REI suggests these lengths, and tells you to check the maker's own chart as well:
- Under 5 ft 1 in: 39 in (100 cm)
- 5 ft 1 in to 5 ft 7 in: 43 in (110 cm)
- 5 ft 8 in to 5 ft 11 in: 47 in (120 cm)
- 6 ft and taller: 51 in (130 cm)
With adjustable poles the question is only whether they go long enough. REI's rule is that if you are taller than about 6 feet, the poles should have a maximum length of at least 51 inches, and that shorter hikers can shorten most adjustable poles enough.
How do you adjust poles for uphill, downhill and traverses?
The 90-degree setting is for level and rolling ground. This table collects the adjustments the sources give.
| Terrain | Setting | Why | Source |
|---|---|---|---|
| Level or rolling trail | Elbow at 90 degrees | The right length for most hiking | REI |
| Long uphill | Shorter by about 2 to 4 in (5 to 10 cm), more on steeper slopes | More leverage, more secure pole plants, shoulders not pushed up | REI |
| Long downhill | Longer by about 2 to 4 in (5 to 10 cm) | Keeps your body more upright for balance | REI |
| Long traverse | Uphill pole shorter, downhill pole longer | Comfort and stability across the slope | REI |
| Cold weather or high altitude | Not too long: hands below the elbows | Otherwise circulation suffers and fingers get cold | UIAA Medical Commission |
| Boulder fields, river crossings | Hands out of the straps | You can let go of a pole in a slip or fall | British Mountaineering Council |
If your shoulders feel lifted or pressed into your pack straps on a climb, REI's advice is to shorten the poles further. On poles with three sections, it suggests setting the top adjustment in the middle of its range, setting the bottom one to reach your length, and then using only the top one for changes on the trail.
Whatever lock your poles have, check it. REI notes that all locking mechanisms can loosen over time, so make sure they are securely locked before you start, and on lever locks check the clamping tension too.
How do you use the wrist straps?
REI says it is common to see hikers use them incorrectly. The method it gives: put your hand up through the bottom of the strap, then bring it down and take hold of the grip. The strap then supports your wrist and the heel of your hand, and you can keep your hand relaxed on the grip. Adjust the strap length so your hand lands where you want it.
The strap is not for every moment. The British Mountaineering Council's advice is to take your hands out of the loops on technical ground, such as boulder fields and river crossings, so that the poles can be dropped if you slip.
How do you walk with trekking poles?
- Uphill: the British Mountaineering Council describes the common style as the one cross-country skiers use. The poles are angled backward, pushed into the ground in turn and brought forward with each step.
- Downhill: the same guide says to place your hands on top of the handles, lean forward, plant the poles below the step, transfer some weight onto them and step down lightly.
- Close to the body: the UIAA Medical Commission's recommendation on hiking sticks calls it of utmost importance to use them as close as possible to the body's line of fall. Planted too far out, they relieve much less strain and can create a turning force that threatens your balance.
- Rivers: the same paper says a stick used as a third leg on the downstream side of the body increases balance and safety.
- Rock: poles do not grip rock well and can become a hazard, the British Mountaineering Council warns. Where you need your hands, put the poles away. The UIAA paper says to fix them to the pack with the tips down, so they cannot injure the hiker behind you.
Do trekking poles really help?
The published research says yes for some things and no for others.
- Downhill joint loading: a 2007 study in Medicine and Science in Sports and Exercise tested fifteen experienced male hikers walking downhill with no pack, a day pack of 15 percent of body weight and an expedition pack of 30 percent. With poles, the joint moments at the ankle, knee and hip were significantly lower, and the result held for every pack weight. It measured forces, not pain or injury.
- Soreness after a mountain day: a 2011 trial in the same journal sent 37 active adults up and down Snowdon with day packs, divided into a pole group and a no-pole group. Heart rate did not differ, but the pole group rated the ascent as easier, reported less muscle soreness 24 and 48 hours later and lost less muscle strength over those two days.
- The cost: a 2020 review in Wilderness and Environmental Medicine concluded that in unloaded walking poles decrease lower-body loading and forces but increase cardiovascular demand, and that with a large load they may help by decreasing leg muscle activity and increasing balance and stability. The British Mountaineering Council puts it plainly: poles do not save energy, but your legs feel less tired.
The UIAA Medical Commission recommends adjustable poles, especially for walking downhill, in three situations: advanced age or excess body weight, diseases of the joints or spine, and heavy backpacks. It says they are not necessary in other hiking situations and should not be used all the time, mainly for safety reasons: long-term use may reduce balance and coordination.
These are studies of groups, not advice for one person's knees. REI adds that you should never get trekking poles in place of a cane from a medical supply store, because they are designed for people fit enough for rugged terrain. If you have a joint condition or balance problems, ask a doctor or physical therapist.
Which tip or basket for which ground?
According to REI, carbide or steel tips are the usual choice for traction, even on ice. Rubber tip protectors extend the life of the tips, protect your gear when the poles are packed, and are good in sensitive areas to reduce impact on the ground. Angled rubber walking tips are for asphalt and other hard surfaces. Poles usually carry a small trekking basket, and larger baskets can be fitted for snow or mud.
The trail matters too. The Appalachian Mountain Club's Leave No Trace advice for trekking poles says heavy pole use on popular trails can tear up soft soil, damage trailside plants and scar rocks. It recommends rubber tips when possible, and warns that baskets snag and damage plants.
How do you look after trekking poles?
Moisture inside the shafts is the main enemy. LEKI's care instructions for its telescoping poles recommend pulling the pole apart into separate segments after a tour and letting them dry, so that a layer of oxidation does not form inside the tubes. LEKI also says to wipe its poles only with a dry cloth and not to use lubricants, oils or fats. That is one maker's advice for its own poles, so read the instructions for yours. Our own additions: store the poles dry, and check tips, locks and straps for wear before a long trip.
How do the Restwild poles fit this?
The Restwild Collapsible Trekking Poles are a pair of telescoping poles in 7075 aluminum with flip locks.
- Length: they extend to 54 in (137 cm), past REI's 51 in mark for tall hikers, and are listed for hikers from about 4 ft 11 in to 6 ft 4 in (150 to 193 cm). They collapse to 24.5 in (62.2 cm), or 21 in (53.3 cm) taken apart.
- Weight: 1.5 lb (680 g) for the pair. REI gives 18 to 22 oz as usual for aluminum pairs, so at 24 oz these are a little heavier than typical, and REI counts only pairs under 1 pound as ultralight.
- Grip: cork with a foam extension and a padded, adjustable wrist strap. REI describes cork as the grip that resists moisture from sweaty hands and conforms best to the hand.
- Tips: tungsten, with 2 rubber tips, 2 walking feet and 2 mud baskets in the box, plus a carry bag. Snow baskets are not on the list.
If the day ends after dark, how many lumens you need in a headlamp covers lighting the trail, and how to set up a comfortable camp covers what comes next.
Gear mentioned: the Collapsible Trekking Poles with Cork Grips (Pair). See all Restwild gear.
Frequently asked questions
What size trekking poles do I need for my height?
Use the elbow test: with the tip on the ground by your foot, your elbow should bend at 90 degrees. For fixed-length poles REI suggests 39 in (100 cm) under 5 ft 1 in, 43 in (110 cm) up to 5 ft 7 in, 47 in (120 cm) up to 5 ft 11 in and 51 in (130 cm) for 6 ft and taller.
Should trekking poles be shorter or longer going downhill?
Longer. REI suggests lengthening each pole by about 2 to 4 in (5 to 10 cm) for long downhill sections to keep your body more upright, and shortening by the same amount for long climbs.
Do trekking poles take load off your knees?
Studies have measured lower joint loads with poles, which is not the same as showing that poles prevent knee pain or injury. A 2007 study of fifteen experienced male hikers walking downhill found significantly lower joint moments at the ankle, knee and hip, with and without a pack. A 2020 review adds that in unloaded walking poles also raise cardiovascular demand. Neither is medical advice for an individual.
Should you use the wrist straps on trekking poles?
Yes on ordinary trail: put your hand up through the strap from below and then hold the grip, so the strap supports your wrist. Take your hands out of the straps on boulder fields and river crossings, as the British Mountaineering Council advises, so you can let go of the poles if you slip.
