How to use trekking poles on different Terrains

Get up and down hills, decrease knee pain, burn more energy, have more fun

If you’re an avid hiker, you might have heard of trekking poles before. While some people may be hesitant to use them, trekking poles can actually provide a lot of benefits on hikes and long distance treks.

They help distribute weight, provide stability under heavy loads, and can even propel you forward, allowing you to hike further and for longer periods of time.

In this article, we’ll give you a crash course on how to set up and use trekking poles properly. We’ll cover everything from choosing the right trekking poles for your needs, to setting them up at the proper length for different terrains, to using them on various types of terrain.

Key Takeaways

• Trekking poles can provide a lot of benefits on long distance treks, including weight distribution, stability, and propulsion to increase stability and decrease pain.
• Choosing the right trekking poles and setting them up at the proper length for different terrains is important for getting the most out of them.
• Using trekking poles asymmetrically on various types of terrain can help you hike further and for longer periods of time.
• The poles almost “drag” behind you on flats, you can dig in with them on the uphills and place them between you and where you’d fall on the downhills.
• The sticks are longer on the downhills and shorter on the uphill – or conversely you can adjust your grip placement.

Physical Therapist Tells All About Trekking Poles

If you’re new to using trekking poles, it’s important to learn how to set them up and use them properly to get the most benefits out of them. Trekking poles can help you hike for longer periods, crush bigger miles, and put less strain on your body.

By using trekking poles, you can distribute the weight of your pack and body directionally through the poles, giving you more stability under heavy loads.

Asymmetric Movement

When using trekking poles, it’s important to use them asymmetrically. This means that when your right foot goes forward, your left pole should go forward with it and vice versa.

When walking uphill with trekking poles, you should have the poles more in front of you so that when you lift the pole up and put it on the next step up, you’re able to push up and then lift with your other foot.

As you walk, use the poles asymmetrically, with your right pole going forward when your left foot goes forward and vice versa.

When going downhill, keep the asymmetric pattern with your arms and use your poles to help you balance and control your descent.

This means less strain on your body and the ability to push off and propel yourself forward, helping you to hike further over the long term.

These types of poles are more reliable, stronger, easier to use with gloves on, and lighter than other options.

To set up your trekking poles properly, make sure both telescopic shafts are at a similar length, with the first shaft a bit shorter than the second. Test them on the ground to ensure your arms are relaxed and at a complete right angle.

Benefits of Using Trekking Poles

Trekking Poles for Knee Pain

If you suffer from knee pain while hiking, using trekking poles can be extremely beneficial. Trekking poles help to distribute the weight of your pack and body directionally through the poles, reducing the strain on your knees.

Increase Stability

Using trekking poles on long consistent stretches of trail, whether uphill, downhill, or on flats, is best. By keeping the poles asymmetrically placed, with your right pole going forward with your left foot and vice versa, you can achieve the effect of walking on all fours, which provides more stability and lessens the strain on your knees.

Joint Health

Using trekking poles can also benefit your joint health, allowing you to keep hiking well into your 70s and 80s.

Burn More Energy

Some research suggests up to 20% more calories burned on a walk. You also engage your core without knowing it and get a triceps and lat workout too.

Better Posture – Spinal Stenosis

Trekking poles can be extremely helpful for people with degerative spinal stenosis. The posture you can maintain with poles helps with the symptoms that cause people not want to walk. It’s better than a shopping cart.

Cameras

Additionally, trekking poles are versatile and can be used for multiple purposes, such as setting up trekking pole tents or attaching cameras and other equipment.

Choosing the Right Trekking Poles

When choosing trekking poles, there are a few things to keep in mind. First, you’ll want to consider the type of pole that’s best for your needs, including the material, handle, and locking mechanism.

When it comes to choosing trekking poles, it’s best to go for telescopic shafts with flip locks, cork handles, and carbon fiber materials.

Materials

One of the most important things to consider when choosing trekking poles is the material they’re made from. Carbon fiber is a popular choice because it’s lightweight and strong, which makes it ideal for long-distance hikes. Aluminum is another option, but it’s not as strong for its weight as carbon fiber.

Handles

Another factor to consider is the handle of the pole. Cork handles are a popular choice because they’re comfortable, wick away sweat, and are less likely to cause blisters. Rubber handles can be heavier and cause sweaty palms, so they may not be the best choice for long hikes.

Locking Mechanism

When it comes to the locking mechanism, flip locks are generally more reliable and easier to use with gloves on than twist locks. Telescopic shafts are also preferred because they allow you to adjust the length of the pole to fit different terrain.

Wrist Straps

Once you have the poles at the right length, test them on the ground by putting the end of the pole next to your foot on flat ground. Your arms should be relaxed and at a complete right angle. This length is a good all-rounder for both uphill and downhill terrain.

It’s also important to properly use the wrist straps. The proper way is to come through the bottom and have the strap around your wrist with your thumb over the top of the strap.

However, many people prefer to have the strap over the back of their hand for more comfort and less chafing over long distances. Try both ways and see what works best for you.

Some people get rid of the straps altogether. It’s up to you.

Proper Length for Different Terrains

When using trekking poles, it’s important to adjust their length based on the terrain you’ll be hiking on.

For long consistent stretches of trail, whether uphill, downhill, or on flats, it’s best to use trekking poles to distribute the weight of your pack and body directionally through the poles. This gives you more stability under heavy loads and puts less strain on your body, allowing you to hike further over the long term.

When walking uphill, it’s best to have slightly shorter poles so that when they’re out in front of you and you’re lifting them up, it’s not too far to lift them over the steps or terrain you’re on.

Conversely, when walking downhill, it’s best to have slightly longer poles to help with balance and stability.

Trekking Pole Tips and Caps

If you’re new to using trekking poles, it’s important to know how to use them properly to get the most out of them.

Trekking poles can help you hike for longer periods of time, distribute the weight of your pack, and reduce strain on your body.

Here are some tips for using trekking poles efficiently:

Removing Rubber Tips

Most trekking poles come with a rubber cap to protect the tip of the trekking pole.

Unless you’re walking on flat pavement or roads, it’s best to take that off because the carbine tips that are on the bottom are actually good enough for mud, grass, dirt, snow, and ice.

Trekking Pole Caps

Trekking poles caps are important to protect the tip of the trekking pole and prevent damage to the terrain.

Most trekking poles come with a rubber cap, but it’s best to remove it unless you’re walking on flat pavement or roads. The carbine tips on the bottom are good enough for most terrains.

Correct Strap Usage

When using trekking poles, it’s important to use the straps correctly.

The proper way to use the strap is to come through the bottom of the strap and have the strap around your wrist.

Your thumb should be over the top of the strap, and all of the weight should sit on the bottom of your thumb and at the bottom of your wrist.

Alternatively, some people prefer to have the strap over the back of their hand or remove them completely.

Watch for blisters.

Sumup

Whether you’re walking on flat, uphill, or downhill terrain, always use trekking poles asymmetrically.

When your right foot goes forward, your left pole should go forward with it, and vice versa.

As you’re walking forward, the poles should be parallel with your leading foot on the opposite side.

When walking uphill, keep the poles more in front of you to help lift yourself up the hill.

When walking downhill, keep the asymmetric pattern and use your arms to help control your descent.