Trekking poles look optional until your knees fail on a steep descent. Here is who genuinely benefits, when to deploy them, and the technique that makes them useful.
What Poles Actually Do
Trekking poles shift load from your lower body to your upper body on ascents, and — more significantly — reduce impact on your knees and hips on descents. The reduction in knee joint compressive force on descents is measurable: studies typically find a 25–30% reduction in peak knee force when using poles correctly going downhill. For people with existing knee issues, this is the difference between completing a descent comfortably and limping to the car.
On flat ground carrying a heavy pack, poles provide balance and reduce perceived effort rather than dramatically reducing joint load. Useful, but not the primary application.
Who Genuinely Benefits
Anyone carrying more than 15kg in hilly terrain. Anyone with existing knee or hip joint issues. Anyone hiking on loose, wet, or uneven ground where balance is a consistent challenge. People over 45 whose joint recovery from repeated impact is slower than it used to be.
Young, fit hikers on well-maintained trails with light day packs benefit least and are probably right to leave poles at home if they find them cumbersome.
Correct Technique
Handle grip: Thread your wrist through the strap from underneath and grip the handle with the strap supporting your wrist. This allows you to release the handle without dropping the pole and transmits push force through the strap rather than requiring a tight grip.
Pole length on ascent: Shorten by 5–10cm relative to flat ground. Your hands are already higher on the slope — shorter poles keep the angle of push efficient.
Pole length on descent: Lengthen by 5–10cm. You are planting ahead and below and need the extra reach to apply meaningful braking force.
Carbon poles are lighter and worth the premium for people who hike regularly. Aluminium poles are more impact resistant and better value for occasional use. Browse our hiking accessories range.
