Hiking Poles: One or Two? Benefits, When to Choose, and Proper Use

Should You Use One Hiking Pole or Two?

The decision between using one or two hiking poles hinges on a balance of terrain, personal physiology, and hiking objectives, though two poles generally offer superior biomechanical advantages and support for most serious hikers and varied conditions.

The Biomechanics of Pole Use

Hiking poles are more than just walking sticks; they are sophisticated tools that, when used correctly, significantly alter the biomechanics of hiking. Their primary function is to redistribute the load and impact forces that typically concentrate on the lower limbs, particularly the knees and ankles. By engaging the upper body, poles act as supplementary points of contact with the ground, enhancing stability, propulsion, and overall energy efficiency.

Key biomechanical benefits include:

• Load Distribution: Poles allow you to push off with your arms and shoulders, transferring some of the weight from your legs to your upper body. This is especially beneficial when carrying a heavy pack.
• Impact Reduction: When descending, poles absorb a portion of the ground reaction forces, effectively reducing the compressive stress on knee and ankle joints. Studies suggest a reduction of up to 25% in knee joint compression with proper pole use.
• Enhanced Stability: By providing two additional points of contact, poles widen your base of support, significantly improving balance on uneven, slippery, or steep terrain. This reduces the risk of falls.
• Improved Propulsion: On ascents, poles can be used to push off, aiding forward momentum and reducing the energy expenditure of the lower body. On flat terrain, they promote a more rhythmic, full-body movement.
• Postural Support: Poles encourage an upright posture, which can alleviate back strain and improve breathing mechanics.

Advantages of Using Two Hiking Poles

For the majority of hikers tackling varied terrain and longer distances, the use of two poles offers a comprehensive suite of benefits that generally outweigh the singular pole approach.

• Maximized Stability and Balance: Two poles provide a symmetrical, four-point contact system, offering unparalleled stability on challenging terrain, including rocky paths, muddy trails, snow, and river crossings. This is crucial for preventing falls and maintaining confidence.
• Significant Joint Stress Reduction: The primary benefit of two poles is the substantial reduction in impact forces on the knees, ankles, and hips, particularly during descents. This is vital for long-term joint health and comfort, especially for individuals with pre-existing joint issues or those carrying heavy loads.
• Enhanced Propulsion and Efficiency: With two poles, you can engage both arms rhythmically, creating a powerful push-off that aids propulsion on ascents and maintains momentum on flat ground. This can lead to increased hiking speed and reduced perceived exertion over long distances.
• Full Body Workout: Utilizing two poles engages the core, shoulders, and arms, turning hiking into a more complete full-body exercise. This contributes to overall fitness and endurance.
• Support for Heavy Loads: Carrying a heavy backpack shifts your center of gravity and increases strain. Two poles provide critical support, helping to stabilize your posture and distribute the load more effectively.
• Versatility in Obstacle Navigation: Two poles offer greater versatility for probing unknown depths in water crossings, clearing spiderwebs, or testing unstable ground ahead.

Advantages of Using One Hiking Pole

While less common for serious treks, using a single hiking pole can be a viable option in specific scenarios or for certain preferences.

• Lighter Carry Weight: Opting for just one pole reduces the overall weight you carry, appealing to ultralight backpackers or those prioritizing minimalism.
• One Hand Free: A significant advantage is having one hand free for tasks such as holding a map, operating a camera, managing a dog leash, or scrambling on light rock where a free hand is more beneficial than a second pole.
• Less Encumbrance: Some hikers find two poles cumbersome in very specific situations, such as navigating dense brush or needing quick access to items in pockets.
• Simplicity: For very short, easy walks on well-maintained trails, a single pole might offer just enough extra support without the perceived fuss of two.

When to Consider One Pole

• Easy, Flat, and Well-Maintained Trails: On paths with minimal elevation change and stable surfaces, the need for maximum stability is reduced.
• Short, Casual Hikes: For leisurely strolls where endurance and heavy load support are not primary concerns.
• Photography or Wildlife Observation: When you frequently need a free hand for equipment or to steady binoculars.
• Specific Scrambling Sections: In areas requiring handholds on rock, a single pole might be less of an impediment than two, which would need to be stowed.

When to Prioritize Two Poles

• Long-Distance or Multi-Day Treks: The cumulative benefit of reduced joint impact and increased efficiency becomes critical over extended periods.
• Steep Ascents and Descents: Essential for propulsion uphill and significantly reducing stress on downhill segments.
• Uneven, Technical, or Slippery Terrain: Including rocky trails, muddy paths, snow, ice, or loose scree where maximum stability is paramount.
• Carrying Heavy Backpacks: To better distribute the load and maintain balance.
• Individuals with Joint Issues or Injury History: To actively protect knees, hips, and ankles from excessive strain.
• River or Stream Crossings: To maintain balance and probe the depth of the water.

Factors Influencing Your Choice

The optimal number of hiking poles is not a one-size-fits-all answer. Consider these factors:

• Terrain Type: Technical, steep, or unstable terrain strongly favors two poles. Flat, even ground might allow for one or none.
• Pack Weight: Heavier packs demand more support, making two poles almost essential.
• Hike Duration and Intensity: Longer, more strenuous hikes benefit significantly from the endurance and joint protection offered by two poles.
• Personal Fitness and Balance: Individuals with excellent natural balance and strong core muscles might feel less dependent on poles, but the biomechanical benefits still apply. Those with compromised balance will benefit greatly from two.
• Injury History or Joint Health: If you have any history of knee, ankle, or hip pain, or wish to prevent it, two poles are highly recommended.
• Personal Preference: Ultimately, comfort and confidence play a role. Some hikers simply prefer the feel of one pole, while others feel more grounded with two.

Proper Pole Sizing and Technique

Regardless of whether you choose one or two, proper pole sizing and technique are crucial for reaping their benefits.

• Sizing: When standing with the pole tip on the ground, your elbow should form roughly a 90-degree angle. Adjustments should be made for uphill (shorter poles) and downhill (longer poles) sections.
• Technique: Poles should move in opposition to your feet (e.g., left foot forward, right pole forward). Plant the pole slightly ahead of you, pushing down and back to aid propulsion or absorb impact. Utilize the wrist straps correctly to transfer force through your forearms.

Conclusion

While the minimalist appeal of a single hiking pole holds merit for specific, less demanding situations, the overwhelming evidence and practical experience point to two hiking poles as the superior choice for the vast majority of hikers, especially on varied, challenging, or long-distance treks. The enhanced stability, significant reduction in joint impact, improved propulsion, and full-body engagement offered by a pair of poles contribute to safer, more efficient, and more enjoyable hiking experiences. Like any piece of gear, the "best" choice is ultimately personal and should be informed by your specific needs, the demands of the trail, and your comfort. Experimentation, perhaps starting with two and seeing if one is ever truly sufficient for your needs, is often the best approach.