Why Use Trekking Poles? What Are The Benefits for Hiking?

Trekking poles have become standard equipment for many hikers. While we wouldn’t say that they are essential for every hike, they do provide a lot of benefits and will undoubtedly keep your joints protected far better.

When deciding whether to take them, you also have to consider the conditions, length of the hike and the terrain.

Benefits of Hiking Poles

But whether you’re out for a casual day hike or a wild weekend adventure, there are many benefits to using trekking poles. Check ’em out!

Reduces the stress on your knees

The primary reason most people use hiking sticks is to reduce stress on their legs, knees, ankles, and feet along with taking some strain off the back too. This is especially true when going downhill. The Journal of Sports Medicine found that trekking poles can reduce forces on knees by as much as 25 percent.

When you first use trekking poles, it may not seem as though they are doing much to help reduce pressure on our knees, but they are. Trust me.

Consider the number of steps you take on day hikes, how about bout in an entire day or weekend? Using trekking poles can reduce the pressure on your knees by a few pounds per step, and if you are carrying a backpack full of gear, the need for a hiking stick becomes even more necessary.

Assists with stability and balance

Negotiating tricky terrain is easier and safer when you have three or four points of contact to rely on, and not just your two legs. Even carrying a backpack on relatively flat terrain can alter your center of gravity and affect your balance.

You’ll also be thankful for the added stability when crossing slippery rocks, or walking through muddy turf.

Reduces fatigue

With your weight being evenly distributed on each step, it will take longer for your muscles and joints to fatigue. The less fatigued you are, the more ground you can cover before needing to rest. Using trekking poles help to delay exhaustion, and prevent any possible falls from weakened muscles.

Encourages proper posture

Using walking poles helps to promote good posture as well. The less fatigued we are, the better we are able to maintain proper posture. As we grow tired, we are prone to leaning or hunching forward as we hike, placing extra strain on our necks and backs. Again, adding the weight of a backpack full of gear only exacerbates the problem, which can lead to injury and muscle strain.

Better oxygen flow

Improved lung capacity and better oxygen flow come with proper posture. Maintaining proper, upright posture opens up the lungs, allowing for improved circulation to the muscles, helping them to stay stronger for longer.

Reduces Occurrences of Swollen Hands

After a long hike, you will probably have noticed that your hands swell. You can mitigate this by tucking your hands into your pack straps, but this means your hands are not free in case you fall.

Trekking poles keep your hands elevated but ensure they are still available to stop you whacking your face on a rock if you trip (this is why many people do not use the straps on their poles)

Resting regularly can help to alleviate fatigue. Stopping for a quick rest and leaning on your trekking poles during hiking trips can provide a little relief to your tired body, and reduce some of the weight of your backpack on your knees, even if it’s just for a minute or two.

Helps you hike faster

Using your arms with the poles propels you forward, encouraging you to lengthen your stride, while keeping your arms and legs in sync with each other.

So once you’ve adapted to using your hiking poles, you will find yourself walking faster, which is a big benefit for a lot of hikers looking to cover as much ground as they can in a day.

Great for a quick rest

Resting regularly can help to alleviate fatigue. Stopping for a quick rest and leaning on your trekking poles during hiking trips can provide a little relief to your tired body, and reduce some of the weight of your backpack on your knees, even if it’s just for a minute or two.

Can be used as protection

A pair of hiking poles can help you scare away bears and other animals you may encounter on your hike. Swing them around, it will disorient animals and may make them think you are bigger and scarier than you really are.

Probing and Prodding

Poles can be used to probe puddles, snow bridges, and see how deep that mud actually is…or if it is quicksand! This will give you a much better idea of what is underfoot.

They’re also helpful in clearing your path of any debris, pushing away thorns and spider webs, etc.

Can be used as tent poles

If you prefer to pack light and forgo a full tent setup, you can use your hiking poles as support for your shelter instead of tent poles. Leaving the tarp poles at home is a great way to save space and weight in your pack. Trekking poles are also stronger and less likely to break.

Useful in case of injury

Having a pair of poles could be a blessing, should you become injured while out on the trail. If you were to twist or sprain your ankle, they can be used as makeshift crutches to help take some of the weight off of the injured leg. In case you were to suffer some sort of fracture, your trekking pole can also serve as a splint to immobilize the affected limb.

Disadvantages of Hiking Poles

OK, so we have looked at the advantages, but there are some disadvantages to them

Increased Energy Expenditure

It is often claimed that there is increased energy expenditure as you are using your arms more than you would otherwise.

However, I find that the reduced load on my legs means I feel fresher than I do without them as once your legs get tired, they are far less efficient. Taking some of the load with your arms keeps this from happening and hence, I find I have more energy.

So while I find they are good for my energy levels, many people feel the opposite is true, so do keep this in mind.

Tangles

You can get your poles, especially the baskets, tangled in bushes and caught up in rocks. Also, if you use the straps, they can stop you from bracing against a fall

Storage

Even the more recent 3 piece poles are not the easiest things to stow if you want to carry them rather than use them.

Trail Damage

Hard metal tips can impact trails. Some popular trails show a lot of wear and tear from pole tips slipping, so do your best to ensure they are well planted, both for your self and the trail

Tennis Elbow

If you regularly trek with a heavy pack, you can suffer the complaint of many a grand-slam winner as the elbows take quite a lot of force through them.

Summary

Personally I find that these drawbacks can be mitigated or are negligible. I do not find my energy consumption to be greater and the greater speed and improvement in wear and tear on my knees and ankles are well worth it.

Finally I would suggest that you only use the wrist straps sparingly eg when dropping them might cause them to be lost when crossing a rope bridge for example. Otherwise, the strap is just a bit of a pain as if you fall or need to use your hands for something quickly…well, you can’t!

So for any hike that is of any length or over anything like tricky terrain, I will usually be seen with poles in hand

Matt Green

Matt Green, is an avid hiker and lover of the great outdoors. He is always planning his next big trip or hitting the trails for a solo hike.

He’s traveled extensively to many remote regions and has plenty of experience exploring various terrains, and stories to tell.