AAA Hiking’s Ultimate Guide to Walking Poles: Why Every Hiker Should Use Them
by Mike Hudson
Introduction: The Great Pole Debate
If you’ve ever been on a group hike, you’ve likely witnessed the great trekking pole debate. Some hikers swear by them, claiming they’re essential for endurance and joint protection. Others dismiss them as unnecessary gear—just extra weight to carry.
But what does the science say? And more importantly, what do experienced hikers and mountain leaders observe on the trail? After years of guiding trips like the Yorkshire Three Peaks and multi-day treks, we’ve seen firsthand how walking poles transform a hiker’s experience.
Photo: Using poles to steady yourself while assisting others across a water feature
This in-depth guide covers:
The proven benefits of trekking poles (spoiler: they’re not just for downhill!
How to choose the right poles (materials, adjustability, grip types, and more)
Proper technique (avoid common mistakes that make poles useless)
Real-world evidence (including the fascinating Northumbria University study)
Myth-busting (no, they’re not cheating!)
By the end, you’ll understand why trekking poles are one of the most underrated pieces of hiking gear—and why so many hikers who try them never return.
Photo: Using poles to balance and steady yourself over water obstacles
The Science-Backed Benefits of Trekking Poles
Joint Protection & Reduced Muscle Damage
One of the biggest myths about trekking poles is that they’re only helpful for downhill sections. In reality, they provide benefits across all types of terrain:
Downhill: Reduces impact on knees by up to 25% (Northumbria University study). Poles reduce joint strain by redistributing some of the load from your lower body to your arms, especially during steep descents or long hikes.
Uphill: Engages upper body muscles, distributing effort more evenly and giving your upper body a good workout.
Flat ground: Improves posture and reduces fatigue over long distances. It’s the hiking equivalent of four-wheel drive for your legs, boosting balance on level and tricky terrain.
Photo: Used to steady yourself on steep and snowy slopes
A landmark study
A landmark 2017 study followed two groups hiking Snowdon—one with poles, one without. The results?
Pole users had:
Less muscle soreness (measured by enzyme markers)
Faster recovery times (critical for multi-day hikes)
Better maintained strength post-hike
This aligns with countless hikers’ experiences, including mine. Before using poles, my knees would ache for days after big descents.
Now? Zero pain.
Think of them as shock absorbers for your body, because nobody wants to feel like a creaky barn door after a day in the hills.
Photos: Different tips available for a variety of surfaces and terrains.
Enhanced Stability & Fewer Falls
Poles add two extra points of contact, drastically improving balance on:
Loose scree
Wet roots & mud
River crossings
Slippery snow patches
Testing the ground or boggy sections for firmness.
I’ve avoided dozens of falls thanks to poles, especially in low-visibility conditions or when fatigued.
They have also been great aids in assisting others across difficult sections of a path.
Photo: Poles are ideally placed to steady yourself on steep descents. Taking the pressure off your joints and preventing falls.
Improved Endurance & Energy Efficiency
By engaging your arms and core, poles:
Reduce leg fatigue by distributing the workload
Help maintain pace on long slogs
Prevent the "zombie shuffle" (that exhausted, slumped posture late in a hike)
Spreads the load when carrying a heavy pack.
Many hikers report covering longer distances with less exhaustion when using poles correctly.
Photo: Different types and materials for handles/grips
Choosing the Right Trekking Poles
Key Features to Consider
Adjustable length to allow you to tailor your poles to the terrain. So shorter on the uphill, and longer going downhill. Applies to most hikers
Cork grips allow the grip to mould to the hands. They also reduce sweat and are perfect for long-distance hikers. That said, my personal preference is not cork but man-made foam grips.
Carbon fibre. The lightweight poles are very pricey, but still cheaper than a knee operation! These are ideal if you have the budget, fastpackers, or ultralight hikers.
Folding or Telescopic. Telescopic poles are great for getting into small bags to travel on your hike. They tend to be more prevalent in the lighter poles. Telescopic poles are easier to manufacture and tend not to be so pricey. They still have working parts and don’t pack up so small. But if that’s not a significant concern, they offer good, solid poles that can be more easily attached to your rucksack.
Shock absorption. Reduces joint impact and is usually found in the pole's tip. Helps for those with knee issues
Photos: Poles provide benefits on the up, down and the flat.
Common Mistakes When Buying Poles
🚫 Choosing fixed-length poles (limits versatility)
🚫 Ignoring grip comfort (foam > hard plastic for long days)
🚫 Overlooking weight (heavy poles = arm fatigue)
Budget tip:
Poles start at £20 upwards — no need for ultra-expensive models unless you have decided to invest in a good set, which you can always do after trying them out.
Photo: The different parts of a walking pole
Mastering Pole Technique
The 3 Golden Rules
1️⃣ Use the straps correctly (slide hand up from below—don’t death-grip)
2️⃣ Plant poles at a natural angle (slightly ahead, not to the side)
3️⃣ Adjust length for terrain (shorter uphill, longer downhill)
Pro tip: On steep descents, lengthen poles to avoid hunching.
Photo: Poles are the four-wheel drive equivalent in hiking
Avoid These Common Errors
❌ Tapping poles lightly (no benefit—plant firmly)
❌ Swinging arms too wide (wastes energy)
❌ Using poles that are too long (causes overreach)
Photo: Reaching the summit will be aided by poles
Debunking Pole Myths
Myth 1: "Poles Are Only for Old or Injured Hikers"
Reality: Elite trail runners and mountaineers use poles for efficiency and injury prevention.
Myth 2: "They’re Cheating!"
Reality: Poles redistribute effort—they don’t eliminate it. Your arms get a workout instead!
Myth 3: "Poles Are a Hassle to Carry"
Reality: Modern foldable poles are easily stored in packs and are lightweight.
Photo: Descending with poles. Your knees and hips will always thank you.
Why We Recommend Poles for Every Hiker
After guiding thousands of miles, we’ve seen:
✔️ Fewer injuries
✔️ Happier knees
✔️ More confident hikers
Poles enhance comfort, safety, and enjoyment, whether you’re tackling a 24-hour challenge or a leisurely weekend walk.
Final advice: Try borrowing a pair first. Most converts say, "I wish I’d started using these sooner!"
Photo: Poles are perfect for spreading a heavy load
Now over to you:
Pole lovers: What’s your #1 tip?
Sceptics: What’s holding you back?
Drop your thoughts in the comments below.
