Hiking Poles: Benefits, Types, Techniques, and Proper Use

How to Use a Hiking Pole?

Using hiking poles effectively involves proper sizing, mastering fundamental techniques for varied terrain, and utilizing the pole strap correctly to enhance stability, reduce joint impact, and improve propulsion during outdoor activities.

The Benefits of Using Hiking Poles

Hiking poles, often underestimated, are powerful tools that transform a walk into a full-body exercise and significantly enhance safety and efficiency on the trail. Their benefits are rooted in biomechanical advantages:

• Reduced Joint Impact: By distributing some of the body weight to the upper body, poles can reduce the compressive forces on the knees, hips, and ankles by up to 25% with each step, particularly beneficial during descents. This offloading helps mitigate wear and tear and can prevent overuse injuries.
• Enhanced Stability and Balance: Poles provide two additional points of contact with the ground, dramatically increasing your base of support. This is invaluable on uneven, slippery, or technical terrain, reducing the risk of falls.
• Improved Propulsion: On ascents, pushing off the poles can provide an extra burst of power, engaging the triceps, shoulders, and core, effectively turning hiking into a more complete cardiovascular and strength workout.
• Upper Body Engagement: While primarily a lower-body activity, hiking with poles engages the arms, shoulders, back, and core, contributing to improved posture, circulation, and overall fitness.
• Terrain Assessment: Poles can be used to probe uncertain ground, check water depth, or clear spiderwebs, offering a practical advantage beyond just support.

Types of Hiking Poles

Understanding the different types helps in choosing the right pole for your specific needs:

• Adjustable Poles: Most common, offering telescopic sections that can be extended or shortened. Ideal for adapting to varying terrain (shorter for uphill, longer for downhill) and for sharing among users of different heights.
• Fixed-Length Poles: Offer maximum durability and lightness as they lack adjustment mechanisms. Primarily used by competitive trail runners or those who prioritize a consistent, specific length.
• Folding/Collapsible Poles: Break down into multiple short sections, often connected by a cord, making them extremely compact for packing. Favored by backpackers or travelers where space is a premium.

Anatomy of a Hiking Pole

Familiarity with the parts of a hiking pole is essential for proper use and maintenance:

• Handle (Grip): Typically made from cork, foam, or rubber. Cork molds to your hand over time and wicks sweat, foam is soft and absorbs shock, and rubber is durable but can cause blisters in warm weather.
• Strap: An adjustable loop that goes around your wrist, providing support and allowing you to relax your grip on the handle. Crucial for efficient power transfer and preventing dropping the pole.
• Shaft: The main body of the pole, usually made from aluminum (durable, affordable) or carbon fiber (lighter, more expensive, absorbs vibrations better).
• Adjustment Mechanism: For adjustable poles, this allows you to change the length. Common types include flick-locks (external levers, easy to use with gloves) and twist-locks (internal expanding mechanisms, prone to slipping if not maintained).
• Basket: A small disc near the tip that prevents the pole from sinking too deep into soft ground (mud, snow). Removable and interchangeable, with larger baskets for snow.
• Tip: The point that contacts the ground, usually made of durable carbide or steel for grip on various surfaces. Rubber tips can be added for use on pavement or to protect the carbide tip.

Proper Pole Sizing and Adjustment

Correct pole length is paramount for maximizing benefits and preventing strain.

• Initial Sizing: Stand upright with your elbows bent at a 90-degree angle, forearms parallel to the ground. Adjust the pole length so that the handle is comfortably in your hand at this angle. This provides the most efficient leverage and minimizes shoulder strain.
• Uphill Adjustment: Shorten your poles by 5-10 cm (2-4 inches). This allows you to plant the pole closer to your body and push off more effectively without over-extending your arms.
• Downhill Adjustment: Lengthen your poles by 5-10 cm (2-4 inches). This provides more reach for planting the poles ahead of you, absorbing impact, and maintaining balance as you descend.
• Traversing/Side-hilling: On uneven side slopes, you may need to shorten the uphill pole and lengthen the downhill pole to maintain an even and comfortable stance.

Fundamental Techniques for Using Hiking Poles

Mastering these techniques will allow you to adapt to any trail condition:

• Walking on Flat Terrain:
  • Alternating Arm and Leg: Mimic your natural walking gait. As your right foot steps forward, plant your left pole slightly ahead and to the side of your left foot. Push off the pole as you bring your left foot forward, then repeat on the opposite side.
  • Rhythm: Maintain a smooth, rhythmic swing. The poles should act as an extension of your arms, not as crutches.
• Ascending Uphill:
  • Shorter Poles: As per sizing, shorten your poles.
  • Planting: Plant the poles slightly in front of you, either simultaneously or in an alternating pattern, engaging your triceps and shoulders to push off and propel yourself upwards.
  • Body Position: Lean slightly into the ascent, using the poles to lighten the load on your legs.
• Descending Downhill:
  • Longer Poles: As per sizing, lengthen your poles.
  • Planting: Plant the poles ahead of you, wider than shoulder-width, before stepping down. This creates a stable base.
  • Impact Absorption: Use your arms to absorb some of the impact as you step down, reducing stress on your knees and ankles. Keep a slight bend in your knees.
  • Controlled Descent: The poles help you maintain control and balance, especially on steep or loose terrain.
• Traversing Uneven Terrain:
  • Adaptability: Use the poles dynamically, adjusting length on the fly if needed (e.g., shorter uphill pole, longer downhill pole).
  • Balance: Focus on using the poles for balance rather than just propulsion. Plant them firmly before committing your weight.
• River Crossings and Obstacles:
  • Probing: Use poles to probe the depth of water or the stability of rocks before stepping.
  • Stabilization: Plant poles firmly on stable ground or submerged rocks to create a tripod-like stance for crossing.

Mastering the Pole Strap

The pole strap is often misunderstood but is critical for efficient and comfortable pole use.

• Correct Hand Insertion: Insert your hand up through the bottom of the strap, then bring your hand down over the top of the strap, gripping the handle and strap together. This creates a "shelf" for your hand to rest on.
• Benefits:
  • Reduced Grip Fatigue: Allows you to relax your grip, preventing hand cramps and blisters. The strap bears most of the load.
  • Efficient Power Transfer: When pushing off, the force is transferred through the strap to your wrist and forearm, making the push more powerful and less taxing on your hand muscles.
  • Prevents Dropping: If you lose your grip, the pole remains attached to your wrist.

Common Mistakes to Avoid

Even experienced hikers can fall into these traps:

• Incorrect Pole Length: Using poles that are too long or too short can lead to inefficient movement, shoulder strain, or poor balance.
• Gripping Too Tightly: This leads to hand fatigue, blisters, and restricts the natural swing. Rely on the strap.
• Ignoring the Strap: Not using the strap correctly (or at all) negates its primary benefits for comfort and power transfer.
• Dragging Poles: Poles should be actively engaged with the ground, not passively dragged behind you. This wastes energy and offers no benefit.
• Not Using Them Consistently: Poles provide continuous benefits. Don't just pull them out for the hardest sections; integrate them into your entire hike.
• Improper Basket Use: Using a small basket in deep snow, or forgetting to remove a large snow basket for summer trails, can be inefficient or cumbersome.

Maintenance and Care

Proper care extends the life of your hiking poles:

• Clean After Use: Wipe down shafts and grips, especially if they've been exposed to mud, sand, or saltwater.
• Dry Thoroughly: Before collapsing adjustable poles, ensure all sections are completely dry to prevent corrosion and sticking. Store them extended if possible.
• Check Mechanisms: Regularly inspect flick-locks for tightness or twist-locks for internal integrity.
• Tip and Basket Replacement: Replace worn-out tips for optimal grip. Use appropriate baskets for the terrain.

By understanding the biomechanical advantages and applying these techniques, hiking poles become an indispensable tool for any outdoor enthusiast, enhancing performance, safety, and enjoyment on the trail.