Do You Need Hiking Poles? When They Help and When to Skip

Quick answer: Do you need hiking poles? No, not for most short, flat or gentle hikes. Poles are worth carrying on steep descents, long days, rough or slippery ground, stream crossings, and whenever you carry a heavy pack. Research shows they reduce knee loading going downhill and cut muscle soreness after a mountain hike.

Nobody needs poles to walk. But on the right trail, they change how your legs feel the next morning.

I think the useful question isn’t “do I need them?” but “is today’s hike the kind where they pay off?” Here’s how to tell.

Why Poles Help on the Right Trail

The evidence is better than most gear claims. Three studies are worth knowing.

Less force on the knees going downhill. In a 1999 study in the Journal of Sports Sciences, researchers measured eight men walking down a 25-degree ramp with and without poles. With poles, peak and average knee joint forces dropped by 12 to 25 percent. The authors put it down to the force going through the poles and a slightly more forward-leaning posture.

Less soreness after a mountain hike. A 2011 randomized trial put 37 people on Mount Snowdon in Wales, some with poles and some without. The pole group reported lower effort on the climb, less muscle soreness 24 and 48 hours later, and kept more of their leg strength in the days after. Heart rate didn’t differ between groups.

More stability under a heavy load. A 2020 review in Wilderness & Environmental Medicine concluded that poles decrease lower-body loading. With a large pack, poles may also reduce leg muscle activity and improve balance and stability.

Do Trekking Poles Help on Every Hike?

No. That same 2020 review found a trade-off. On free, unloaded walking, poles shift work to your arms and raise cardiovascular demand. In plain terms, you might breathe a little harder on an easy trail for little benefit.

So on a flat lakeside loop with a light daypack, poles are mostly extra weight in your hands. My take: leave them in the car.

Do You Need Hiking Poles for Backpacking?

Here the case gets stronger. The Snowdon hikers carried only a light day sack, about 5.6 kg, and still saw less soreness with poles. Add a multi-day pack and the 2020 review’s point about load kicks in: poles may reduce leg muscle activity and improve balance when you’re carrying a lot.

When I picture where poles earn their weight, it’s the last steep mile down to a trailhead with a full pack on tired legs. That’s the moment knees complain, and that’s what the research measured.

When to Bring Them

I’d pack poles when any of these apply:

• Long, steep descents. This is where the knee data is strongest.
• A heavy backpacking load. Extra points of contact help balance.
• Loose scree, mud, snow or wet rock. Two extra points of contact add stability, which is exactly where the 2020 review saw the benefit under load.
• Stream crossings. Poles let you probe depth and brace against current.
• A big day you care about recovering from. The Snowdon study is the reason.
• Your tent needs them. Some trekking pole shelters use poles as the frame.

When You Can Skip Them

• Short hikes on smooth, gentle trails.
• Scrambles where you need both hands on rock. Stow them on your pack.
• Crowded trails where swinging tips bother people around you.
• Trips where you’d rather keep your hands free for photos or a map.

How to Use Hiking Poles the Right Way

Poles only help if they fit. Black Diamond’s sizing rule is simple:

1. On flat ground, set the length so the top of the handle sits at waist or hip level.
2. Check that your elbow bends to about 90 degrees.
3. If you’re between two sizes and you’ll mostly hike or backpack, Black Diamond says to size up for stability.
4. I’d plant the tips near your feet, not far out in front, so they push rather than prop.
5. Use the wrist straps on open trail, and slip them off before a stream crossing or a scramble so a stuck pole can’t drag you.

In practice, I’d lengthen poles a little for long descents and shorten them for long climbs. Adjustable poles make that easy. Don’t forget to lock them firmly after each change.

If you’re flying to the trailhead, check whether trekking poles can be carried on a plane before you pack.

Exceptions Worth Mentioning

If you have knee, hip or balance problems, follow the advice of your own doctor or physical therapist about walking aids. The studies above looked at healthy, active adults, and they don’t replace individual medical advice.

And if you’re older or new to hiking, poles can make uneven ground feel far more manageable, even on easier trails. That’s a fine reason to carry them.

For more on packs and trail gear, browse packs, poles and lights. Clothing repairs, like how to fix a down jacket, live in our boots and clothing section.

Frequently Asked Questions

Do trekking poles help your knees?

Yes, especially going downhill. A 1999 study found knee joint forces fell by 12 to 25 percent with poles on a steep downhill ramp.

Are hiking poles worth it for beginners?

Often, yes. They add balance on rough or wet ground. On short, flat trails, though, they mostly add weight.

Do hiking poles make you more tired?

It depends on the terrain. The 2020 review found poles raise cardiovascular demand on easy, unloaded walking. On Snowdon, though, heart rate didn’t differ and the pole group rated the climb as easier.

How long should hiking poles be?

Black Diamond says the handle should sit at waist or hip level on flat ground, with your elbow bent about 90 degrees.

Last updated: November 10, 2026. Sources: Schwameder et al., knee joint forces during downhill walking with hiking poles (PubMed), Howatson et al., trekking poles reduce exercise-induced muscle injury (PubMed), Hawke and Jensen, trekking poles review (PubMed) and Black Diamond Pursuit trekking poles sizing.