Walking Poles: Sizing Guide, Factors, and Common Mistakes

What size walking pole should I get?

Selecting the correct walking pole size is paramount for optimizing biomechanics, maximizing functional benefits, and preventing musculoskeletal strain. The ideal pole length primarily depends on your height and the terrain, aiming for a 90-degree bend at your elbow when the pole tip is on the ground and your arm is by your side.

The Importance of Proper Pole Sizing

Walking poles, whether for trekking, hiking, or Nordic walking, are powerful tools for enhancing stability, reducing joint impact, and engaging upper body musculature. However, these benefits are only fully realized when the poles are correctly sized. An ill-fitting pole can lead to poor posture, increased strain on the shoulders and wrists, reduced propulsion, and diminished balance. Understanding the science behind pole length selection is crucial for any serious walker or hiker.

The 90-Degree Elbow Rule: Your Primary Guide

The foundational principle for determining walking pole length is the "90-degree elbow rule."

• How to Apply: Stand upright in your normal walking shoes. Hold the pole with the tip on the ground next to your foot. Your forearm should be parallel to the ground, forming approximately a 90-degree angle at your elbow.
• Rationale: This angle ensures optimal leverage for propulsion, proper engagement of the triceps and shoulder muscles, and a natural, relaxed grip. It minimizes stress on the wrist and allows for an efficient arm swing.

Factors Influencing Pole Length Selection

While the 90-degree rule is the starting point, several other factors fine-tune your ideal pole length.

User Height

Your height is the most significant determinant. Taller individuals require longer poles, and shorter individuals need shorter ones.

Type of Pole

• Fixed-Length Poles: These offer greater strength and often lighter weight but no adjustability. You must get the size exactly right.
• Adjustable Poles: Most common, these allow you to fine-tune the length. This is particularly beneficial for varied terrain or if multiple users will share the poles.

Walking Style and Terrain

The type of activity significantly impacts the optimal pole length.

• Nordic Walking: Typically requires slightly shorter poles than general trekking, as the technique emphasizes a longer stride and a more active push-off from the ground, requiring the pole to stay closer to the body. The 90-degree rule is still critical.
• General Trekking/Hiking on Flat to Rolling Terrain: The 90-degree rule applies directly.
• Uphill Walking: Shortening your poles by 5-10 cm (2-4 inches) can improve leverage, allowing you to push off more effectively and reduce shoulder strain.
• Downhill Walking: Lengthening your poles by 5-10 cm (2-4 inches) provides greater stability, acts as a brace, and helps absorb impact, protecting your knees and ankles.

Practical Sizing Guide and Measurement Steps

Follow these steps to find your ideal walking pole length:

1. Wear Your Walking Shoes: The height of your footwear subtly impacts your overall standing height.
2. Stand Upright: Maintain good posture, relaxed shoulders.
3. Hold the Pole: Grip the handle as you would when walking. For poles with straps, slide your hand up through the strap from below, then grasp the handle.
4. Place the Pole Tip on the Ground: Position the tip next to your foot.
5. Check Your Elbow Angle: Your forearm should be roughly parallel to the ground, creating a 90-degree bend at your elbow.
   • If your elbow is significantly less than 90 degrees (acute angle): The pole is too long.
   • If your elbow is significantly more than 90 degrees (obtuse angle): The pole is too short.
6. Adjust as Needed: If using adjustable poles, incrementally change the length until you achieve the ideal angle. If using fixed-length poles, this is how you determine the size to purchase.

General Height-Based Pole Length Chart (Approximate Starting Point)

This chart provides a good starting reference, but always confirm with the 90-degree elbow rule.

• User Height (cm) / Pole Length (cm)

  • 150-155 cm (4'11"-5'1") / 100 cm
  • 156-162 cm (5'1"-5'4") / 105 cm
  • 163-169 cm (5'4"-5'7") / 110 cm
  • 170-176 cm (5'7"-5'9") / 115 cm
  • 177-183 cm (5'9"-6'0") / 120 cm
  • 184-190 cm (6'0"-6'3") / 125 cm
  • 191 cm+ (6'3"+) / 130 cm+

• User Height (inches) / Pole Length (inches)

  • Up to 5'1" / 39"
  • 5'1"-5'4" / 41"
  • 5'4"-5'7" / 43"
  • 5'7"-5'9" / 45"
  • 5'9"-6'0" / 47"
  • 6'0"-6'3" / 49"
  • 6'3"+ / 51"+

Advanced Considerations for Specific Activities

Nordic Walking Specifics

For pure Nordic walking technique, some instructors recommend a slightly shorter pole, aiming for an elbow angle closer to 95-100 degrees, or a calculation of Your Height (cm) x 0.68. This allows for a more aggressive push-off and rotation. Always test what feels most natural and effective for your body and technique.

Trail Running

Trail runners often opt for lighter, sometimes slightly shorter poles. The emphasis here is on quick deployment and retraction, and less on sustained, heavy load bearing compared to backpacking. Adjustable poles are highly favored for adapting to rapid changes in gradient.

Common Sizing Mistakes to Avoid

• Poles that are too long: Leads to shoulders shrugging, an inefficient push-off, and potential wrist strain.
• Poles that are too short: Causes you to hunch over, reducing postural benefits and limiting the power of your push.
• Ignoring strap adjustment: The strap is crucial for transferring power and preventing over-gripping. It should be snug but not restrictive.
• Not testing on varied terrain: If you have adjustable poles, practice adjusting them for ascents and descents to understand the feeling and benefits.

Conclusion

Choosing the correct walking pole size is an investment in your walking efficiency, comfort, and long-term joint health. By adhering to the 90-degree elbow rule, considering your activity type, and making intelligent adjustments for terrain, you unlock the full biomechanical advantages that walking poles offer. Take the time to measure correctly and experiment with adjustable lengths to find your perfect fit, transforming your walking experience into a more effective and enjoyable exercise.