Set your poles so your elbow bends at about a right angle, and lengthen them a little for a long descent.
At the top of a rocky switchback, you’ll often see hikers fold their poles and clip them to a pack loop. That’s right before the descent, where poles help the knees most.
They help on level ground too. If you’re new to poles, learn them on short, flat walks first.
A common claim is that trekking poles cut the load on your knees by 25 percent.
The number matches the top of the range in a small 1999 study, which found something more specific.
What the study on trekking poles actually measured
Researchers had eight men walk down a ramp angled at 25 degrees, once with trekking poles and once without.
They calculated the forces moving through their knees from a knee model.
Published in the Journal of Sports Sciences, their results showed significant drops with poles across several measures.
Ground reaction force, the knee joint moment, and the compressive and shear forces at the knee all fell with poles, by 12 to 25 percent.
The commonly quoted 25 percent is the top of that range, not a figure every measure reached.
Force through the kneecap and the quadriceps tendon dropped too. It varied so much between the men that the difference wasn’t statistically significant.
Where the study reaches its limit
The sample was eight men on a steep ramp.
Most beginner-friendly trails aren’t graded anywhere near 25 degrees, and the study didn’t include women.
A second study adds some support.
In 2007, researchers had 15 experienced male hikers walk downhill with and without poles.
They tested three pack weights: no pack, a day pack at 15 percent of body weight, and a loaded pack at 30 percent.
With poles, the turning force (moment) at every joint in the leg fell significantly, across all three pack weights, according to that study.
Two studies point the same direction, but neither proves an exact number for your knees on your trail.
If knee pain shapes how you plan a hike, ask your doctor whether poles suit your knees and how much downhill to try. The guide to hiking with arthritis covers sore joints on the trail.
What two poles do that a walking stick doesn’t
A single hiking staff only supports one side of your body.
The American Hiking Society’s guide to trekking poles says two poles give symmetrical support that one stick can’t match. It lists what they do:
- Downhill: your arms and shoulders take over some of the cushioning work your knees would handle alone.
- Uphill: pushing off with the poles adds power on a steep grade.
- Posture: on climbs, poles help keep your head up, so your lungs have more room to work.
The same guide says hikers using two poles feel less knee pain, especially on descents but also on level ground.
Two poles add two more points of contact with the ground. After a stumble, you can brace on them to stay upright.
The same guide says these benefits are of particular interest to older hikers, since knee pain is a common complaint among them.
REI says poles are designed for people fit enough for rugged terrain. It adds that they are never a stand-in for a cane from a medical supply store.
For more ways to stay steady, see preventing falls on the trail.
Setting pole length before your first hike
Most poles adjust in sections. Some poles made for Nordic walking come instead in one-piece fixed lengths, matched to your height.
Each section is held by a lock, such as a lever or a twist lock. Open it, slide the section, and close it firmly. REI says every type can loosen over time, so check the locks before you start.
Stand with the tip on the ground near your foot, and set the length so your elbow bends at about a right angle.
With three sections, REI suggests setting the top one mid-range and the bottom one to fit. Then you fine-tune on the trail with the top lock alone.
- On flat ground, keep that length as your baseline.
- For a long climb, REI suggests shortening each pole by about 5 to 10 cm (2 to 4 inches).
- For a long descent, lengthen each pole by about the same, which keeps your body more upright.
Pole length is a starting point you adjust by feel, not a number you set once and forget.
Practice on short, flat walks until the poles feel natural, then take them on a gentle downhill.
Poles don’t replace good shoes. If yours aren’t right yet, the footwear guide is the better place to start.
Using poles on the way down
Descents are what both studies tested.
Bring your hand up through the wrist strap from underneath, then pull down and take hold of the grip. REI says this supports your wrist and the heel of your hand, so you can keep your grip relaxed.
Plant each pole close to your feet rather than reaching far ahead.
Let your arms take some of your weight through the poles, rather than just carrying them along.
Slow down on the steepest sections. Footing matters most here, and preventing common hiking injuries covers it.
Using poles without widening the trail
A 2001 article on trekking pole impacts, listed by the USGS, called those impacts not yet documented in the scientific literature.
Pole tips are often hardened carbide steel, which is why they grip rock and soil so well.
The American Hiking Society says those steel tips can scar rocks, increase erosion and contribute to trail widening.
It lists three habits that limit that damage:
- Use rubber tip covers where you can; they blunt the steel point but keep enough traction.
- Place your poles carefully, skipping rocks that scar easily, fragile plants at the trail edge, and other hikers’ feet.
- Keep your poles narrow, planting tips inside the established tread instead of the softer ground beside it.
On ice, take the rubber covers off. REI notes that carbide or steel tips give traction even on ice.
Keeping tips on the tread follows the same logic as leave no trace guidance: stay on the tread, and the trail stays in better shape for the next hiker.
Next time the trail tips downhill, lengthen your poles a notch before you start down. Keep the tips close to your feet and on the packed tread, not the soft edge beside it.