Guide to Using Trekking Poles – by Diana Moore

Diana Moore is an AMC New Hampshire Chapter hike & paddling leader and an ambassador for LGBT Outdoors New England Chapter.  She has an MFA in creative writing and a PhD in educational technology. She is a perpetual student of nature — including plants, trees and local wildlife, and an avid environmentalist with a deep-seated desire to protect the natural world and all the beauty, secrets, and natural cures she holds.

Trekking poles are an invaluable tool for hikers, especially in more rugged terrain like we have in New Hampshire. They are often seen as gear for older or less experienced hikers, but they have many uses and are a good investment for hikers of any age or experience. By providing additional stability, reducing impact on joints, and enhancing endurance, poles can make the difference between an arduous trek and an enjoyable, sustainable excursion.

The Physical Value

The trails of New Hampshire are notoriously steep and rocky. The slogging ascents and challenging descents can take a toll on your body, particularly your knees, ankles, and hips. Trekking poles are great tools to help mitigate this strain.

Reduced Impact on Joints

On steep downhill sections, each step sends a significant jarring force through your lower body. Poles absorb a portion of this impact, sometimes up to 30 percent. By transferring weight from your legs to your upper body, poles cushion the blow and prevent unnecessary wear and tear on your joints, which is a major benefit for joint health. This is especially useful in the White Mountains, where many trails feature long, steep descents over loose rocks and slabs.

Improved Balance and Stability

New Hampshire trails are notorious for uneven surfaces, from fields of granite boulders to slick roots and loose scree. The additional two points of contact provided by poles effectively put you in “four-wheel drive” mode, dramatically improving your stability. This reduces the risk of falls and sprained ankles, especially when navigating stream crossings, mud, or rock scrambles. For hikers carrying heavy packs, the added stability is a game-changer, helping you remain steady under a shifted center of gravity.

Increased Endurance and Efficiency

When used correctly, hiking poles engage your upper body, turning your hike into a full-body workout. By pushing off with your arms, you propel yourself forward, especially on uphill climbs, conserving energy in your leg muscles. This allows you to maintain a steady, efficient pace for longer periods, helping you cover more ground with less fatigue. Over the course of a multi-day backpacking trip in the Whites, this can be the difference between reaching your destination feeling completely spent and feeling like you might still have some gas in the tank.

Practical Tips

In addition to the physiological benefits, poles provide practical advantages for navigating varied and challenging terrain.

Steep Ascents

On a difficult climb, poles give you extra leverage. By shortening them and planting them in front of you with each step, you can use your arms to help pull your body upward. This takes pressure off your quads and improves your climbing posture, preventing you from hunching over and restricting your breathing.

Rugged Descents

For descents, lengthen your poles by about 5 to 10 cm to ensure you can plant them ahead of your feet. This allows you to brace yourself and control your speed, reducing the force on your knees. On very steep, rocky sections, you can “double plant” both poles in front of you and descend with controlled, deliberate steps. This technique is also helpful for managing scree fields, where poles can act as anchors to prevent you from losing your footing on loose ground.

Navigating Obstacles

Poles are excellent tools for tackling common trail obstacles. When crossing streams or rivers, you can use them to probe the depth and find secure footing on the rocky bottom. Lengthening them for crossings is also beneficial. For large rock steps or log crossings, you can use poles to vault yourself over or maintain balance. They can also help you push aside thorny underbrush or spiderwebs without using your hands.

How to Use Poles Correctly

Using poles properly ensures you get the maximum benefit and avoid injury.

Adjusting the Height

• On flat ground: Your elbow should form a 90-degree angle when the pole is planted on the ground.
• Uphill: Shorten your poles by 5–10 cm to get more leverage and push power.
• Downhill: Lengthen your poles by 5–10 cm so they can be planted further ahead for balance and control.

Using the wrist straps: Many hikers use wrist straps incorrectly, which can lead to injury. The proper method is to insert your hand up through the bottom of the strap and then grasp the pole grip and the strap together. This supports your weight on the strap, allowing you to relax your grip and transfer force more efficiently from your arms and shoulders. It is also important to note that while using the wrist straps can be beneficial, there have been instances of hikers becoming injured after planting a pole while simultaneously losing their footing (especially in winter) and sliding away while their pole remains planted, dislocating a shoulder and sustaining other injuries. Using the wrist straps is optional, so use your best judgement.

Developing a rhythm: On flat or gentle terrain, walk with a natural, alternating rhythm, similar to a cross-country skier. Your left pole should swing forward with your right foot, and vice versa. Angle the poles slightly behind you to push off and propel yourself forward. On steep ascents and descents, a double-plant method is often more effective, providing maximum stability.

NOTE: Be mindful of the hiker behind you and try not to walk to far ahead of your poles, so they become a tripping hazard to the person behind you. Also be mindful when carrying them that don’t hit another hiker.

Tips and Baskets

Pole tips provide additional traction on rock, but don’t put all your weight on the pole in icy conditions, as it can slip, resulting in a fall. Rubber tip protectors provide additional traction in the other three seasons and reduce damage to sensitive areas, but they can be easily lost and left to pollute the trail, so use them wisely, if at all.

Baskets, ideally, prevent your poles from sinking too deeply in soft ground or from getting stuck. The small, round ones are for muddy conditions, and the wide, snow baskets are intended for use in snow.

For any hiker planning an adventure in the White Mountains and beyond, trekking poles are a great piece of safety and performance gear. By providing superior balance, reducing joint stress, and increasing efficiency, they prepare you for the unpredictable and rugged trails that define our region. Proper use allows you to hike longer, safer, and with greater confidence. Embrace the challenge, revel in the beauty, and hike on.