Walking poles – should I use them?

Walking poles – should I use them?

Posted on February 17, 2025

UPDATED GUIDE: February, 2025

Have you ever wondered if walking poles are worth using? Whether you’re a casual walker, an avid hiker, or someone looking to reduce joint strain, walking poles can significantly enhance your experience. They improve stability, support posture, boost endurance, and even increase calorie burn.

In this guide, we’ll explore the benefits of walking poles, when to use them, how to use them correctly, and how to choose the right pair for your needs. If you’re looking for guided walks where walking poles can be beneficial, check out our guided walking tours.

1. Benefits of Using Walking Poles

Walking poles offer a range of advantages beyond simple balance assistance:

• Enhanced Stability & Balance: This feature provides extra points of contact with the ground, reducing the risk of slipping or falling on uneven or slippery terrain.
• Reduced Joint Strain—This technique distributes impact forces, easing pressure on knees, hips, and the lower back—ideal for those with arthritis or joint pain.
• Improved Posture & Core Engagement – Encourages an upright stance, minimising slouching and supporting the lower back while activating core muscles.
• Increased Calorie Burn – Studies suggest that walking poles can increase energy expenditure by up to 20% compared to regular walking, as they engage arm, shoulder, and upper back muscles.
• Greater Endurance—This reduces fatigue by distributing effort across both the upper and lower body, allowing for longer hikes with less strain.

Are you looking for hiking tours where these benefits come in handy? Explore our guided hikes for the best destinations to use walking poles.

2. When to Use Walking Poles

Walking poles can enhance your walking experience in various situations:

Best Situations for Using Walking Poles:

• Uphill climbs – Assists propulsion, reducing leg fatigue.
• Downhill descents – Absorbs impact, protecting knees and ankles.
• Long-distance hikes – Helps maintain stamina over extended distances.
• River crossings – Improves balance on slippery rocks or uneven streambeds.
• Soft terrain (snow, sand, mud) – Prevents feet from sinking, making movement easier.

Planning a trek that requires walking poles? Browse our top-rated hiking tours to find your next adventure.

3. When Not to Use Walking Poles:

• Scrambling or climbing – When hands are needed for grip and balance on steep, rocky surfaces.
• Shoulder issues – Those with shoulder pain may find pole usage uncomfortable or aggravating.

3. How to Use Walking Poles Correctly

Using walking poles correctly maximises their benefits. Here’s how:

First thing is to get the right grip. It is easy but counter intuitive. See the picture on the left.

Okay, now when you start to walk I recommend to people to imagine you are cross country skiing. You want to feel like you are propelling yourself forwards.

When you left leg is forward, your right pole should be forward and vice versa.

Take a look at the picture on the right. Do you see the angle that the poles are on? This is the most important aspect and the thing that most people get wrong. If your poles are vertical, then they are not going to be able to propel you forward. By catching the ground behind your hip, you can push yourself in a forward motion.

It is really easy and you will instantly know when your technique is correct as it will feel much easier.

What Next?

Proper Grip:

• Place your hand through the strap from underneath and grip the handle lightly to avoid unnecessary strain.
• Maintain a relaxed grip to prevent wrist fatigue.

Walking Technique:

• Walk with a natural arm swing, moving the opposite arm with the opposite leg (like cross-country skiing).
• Angle the poles slightly backward – this helps propel you forward rather than just providing balance.
• Adjust pole height: When holding the poles on flat terrain, your elbows should be at a 90-degree angle. Shorten them slightly for uphill climbs and lengthen them for downhill sections.

Common Mistakes to Avoid:

• Holding poles too tightly leads to wrist and hand fatigue.
• Keeping poles too vertical instead of angling them correctly for forward propulsion.
• Dragging poles instead of planting them with each step.

4. Choosing the Right Walking Poles

When selecting walking poles, consider the following factors:

Adjustable vs. Fixed-Length Poles:

• Adjustable poles – Ideal for varying terrain and different users; can be compacted for travel.
• Fixed-length poles – Lightweight and sturdy, best suited for long-distance treks where weight is a concern.

Material Considerations:

• Aluminium poles – Durable but heavier; great for rugged terrain.
• Carbon fibre poles – Lightweight but more susceptible to impact damage.

Grip Types:

• Cork – Comfortable, moisture-absorbent, and moulds to hand shape over time.
• Foam – Soft and lightweight but may wear out faster.
• Rubber – Durable and ideal for cold weather but may cause sweaty hands in warmer conditions.

Travel Considerations:

• Collapsible or telescopic poles – Convenient for travel and storage.
• Check airline policies – Some airlines restrict carrying walking poles in hand luggage.

Looking for tours that match your gear? Explore our walking and hiking trips to find an experience suited to your equipment.

5. Final Tips & Buying Advice

Before purchasing walking poles, keep these tips in mind:

• Test before buying – Try different models to find the best fit for your hands and walking style.
• Invest in quality – Cheaper poles may lack durability and stability.
• Consider weight – Heavier poles provide better resistance for fitness walking, while lighter poles are ideal for long hikes.
• Look for terrain-specific features, e.g., interchangeable baskets for snow or mud and shock absorption for rocky paths.
• Recommended Brands – Brands like Leki, Black Diamond, and Helinox offer high-quality options.

Check out our guided walking tours if you’re looking for the best walks to test your new poles.

Summing Up

Walking poles provide many benefits, from reducing joint strain and improving stability to increasing calorie burn and endurance. Whether hiking steep trails, crossing rivers, or simply walking, the right pair of poles can transform your experience.

If you’re new to walking poles, start with an adjustable pair and practice using the correct technique. Proper form will help you maximise their advantages while avoiding common mistakes.

For more hiking tips and gear recommendations, check out our guided walking tours for inspiration on where to take your next adventure. If you found this guide useful, share it with your fellow walkers.

Thank you to Helinox for the use of the graphics. If you have any questions or comments, please leave them below.

Happy trails!