If you’ve ever walked past a group of hikers and noticed half of them swinging around a pair of sticks like they’re auditioning for a ski movie, you might have wondered… Do I actually need trekking poles? Or are they just another piece of gear people buy because Instagram told them to?
Here’s the truth – trekking poles are not just for “serious” hikers or people who own three different pairs of hiking boots. They’re for anyone who likes the idea of walking further, with less knee pain, and a little more balance on tricky trails. And yes, even for the “weekend nature stroll” crowd. The first time you use them, you’ll probably think, Where have these been all my life?
Think of them as an extra set of legs – the kind that don’t get tired and don’t complain about steep downhills. They help spread out the work between your arms and legs, give you stability when the trail gets rocky or slippery, and can even make uphill climbs feel less like a personal punishment.
What Are Trekking Poles, Really?
At their core, trekking poles are simple: sturdy sticks you hold in each hand to make hiking easier. But just like coffee, backpacks, and hiking boots, the details matter.
A trekking pole has a few main parts:
- Shaft – usually made of aluminum (strong, slightly heavier) or carbon fiber (light, stiffer, can be more fragile).
- Grip – cork, foam, or rubber, depending on comfort, sweat absorption, and weather.
- Strap – adjustable loops that help keep your hands in place and reduce grip fatigue.
- Tip – usually carbide or rubber, designed for different terrains.
- Basket – a small disk near the tip that stops the pole from sinking too deep into mud or snow.
Some poles are telescoping (slide in and out to adjust length), while others are folding (collapse into three sections, great for travel). And yes, you can also get fixed-length poles if you’re into the minimalist life.
If you want a deep dive into the nitty-gritty of materials, grips, and locking systems, check out our How to Choose Trekking Poles (Without Losing Your Mind in the Outdoor Aisle) guide.
The short version? Trekking poles are a small piece of gear that can make a big difference – whether you’re hiking in the Rockies, crossing a muddy forest path, or just exploring your local trails.
Do You Actually Need Trekking Poles?
Short answer: not everyone needs them… but almost everyone benefits from them.
If you’re the kind of hiker who sticks to perfectly flat, paved trails, trekking poles might not change your life. But if you’ve ever:
- Felt your knees complain on a downhill
- Struggled to keep your balance crossing a stream
- Carried a heavy backpack on uneven ground
- Gotten halfway up a steep hill and thought, This is how I die
…then trekking poles could be the difference between crawling back to the car and striding out feeling like a champion.
They give you extra points of contact with the ground, which means better balance. They also take some of the shock off your joints – especially on descents, where every step sends a little jolt up your legs. That’s why many long-distance hikers swear by them. In fact, in our Best Trekking Poles for Backpacking (2025) guide, you’ll see that nearly every ultralight thru-hiker carries them, even if they started out thinking they didn’t need to.
But here’s the sneaky bonus: trekking poles don’t just help you walk – they can help you hike longer. By engaging your arms and shoulders, you spread the workload across more muscle groups. Less fatigue in your legs means more miles before you start dreaming about pizza and your couch.
When to Use Trekking Poles
Some hikers bring trekking poles on every single trip, even if it’s a quick stroll in the park. Others only pull them out for specific conditions. The truth is, there’s no “one size fits all” answer – but there are some situations where poles shine.
You’ll definitely want them for:
- Steep downhills – Your knees will thank you.
- Rocky or rooty trails – Think of them as balance insurance.
- Water crossings – Two extra points of contact can keep you dry.
- Snowy or icy paths – More stability, less slipping.
- Long-distance hikes – Reduce fatigue over time.
They’re also surprisingly useful when you’re carrying a heavy load. In our Best Ultralight Trekking Poles (2025) review, we talk about how lighter poles can still give you serious support, even if your pack feels like you’ve brought your entire apartment along.
Of course, there are times when poles can be overkill – like super narrow trails where you need your hands free, or short hikes where you’re more focused on snapping photos than setting a fast pace. But for most hikers, carrying a pair “just in case” is worth it. They’re light, easy to strap to your pack, and you never know when you’ll hit a patch of tricky terrain.
Benefits of Trekking Poles
Here’s the thing – trekking poles are like that multi-tool you keep in your glove compartment. You might not need every feature on every trip, but when you do need them, you’re really glad they’re there.
1. Less stress on joints
If you’ve ever ended a hike with sore knees or hips, trekking poles can make a huge difference. By shifting some of your body weight onto your arms, you take pressure off the lower body. This is especially noticeable on downhills – you’ll feel more in control and less like your legs are about to mutiny.
2. Better balance and stability
On uneven terrain – think loose gravel, mud, or snow – trekking poles act like extra legs. They give you more points of contact, so you’re less likely to slip or trip.
3. More endurance
Because your upper body is doing some of the work, your legs won’t tire out as quickly. This means you can hike longer distances without feeling completely wiped out. If you’re planning anything like a multi-day trek, check out our Best Trekking Poles for Backpacking (2025) guide – those models are built for endurance.
4. Extra uses on the trail
Trekking poles aren’t just for walking. They can help prop up a tarp or tent, clear spider webs from the trail, or test water depth before crossing a stream. Some hikers even use them to shoo away overly curious wildlife (looking at you, raccoons).
How to Use Trekking Poles Properly
If you’ve never used trekking poles before, it’s easy to think, You just hold them and walk, right? Technically yes – but a few small adjustments can make them far more effective.
1. Adjust the height correctly
When you’re standing with the pole tips on the ground, your elbows should be bent at about 90 degrees for flat terrain. For uphill climbs, shorten them slightly; for downhill, lengthen them a bit to give more support. If you’re unsure, check out our Trekking Poles Height Guide for step-by-step tips.
2. Use the straps the right way
Slide your hand up through the strap from underneath, then grip the handle. This lets the strap take some of the weight off your hands and reduces fatigue.
3. Match your stride
A natural rhythm is key. Most hikers use the opposite-arm-opposite-leg method – right pole forward as your left foot steps forward, and vice versa. It feels awkward at first, but once you find the rhythm, it becomes second nature.
4. Be mindful of placement
On rocky trails, aim for flat spots where the tips can grip. Avoid wedging poles between rocks, as that’s a quick way to snap a carbon shaft.
Once you get used to them, trekking poles start to feel like an extension of your body. You’ll wonder how you ever hiked without them.
Types of Trekking Poles
Walk into any outdoor store (or scroll through Amazon), and you’ll see trekking poles in all shapes, sizes, and colors. The big question is – which kind do you actually need?
1. Telescoping poles
These are the most common type. They have two or three sections that slide into each other, and you adjust them to your height. Telescoping poles are great for all-around use and are usually more durable than folding poles. They’re also perfect if you like to share gear with a hiking partner – just adjust to their height, and off you go. If you want solid, dependable telescoping models, check out our Best Lightweight Trekking Poles list – it’s packed with versatile picks.
2. Folding (Z-fold) poles
These collapse down like tent poles and are perfect for travel. They fit easily in a suitcase or backpack side pocket. Folding poles are usually lighter, but they can be a bit less adjustable. If you travel a lot, our Best Collapsible Trekking Poles guide has some top-notch options.
3. Fixed-length poles
Lightweight and simple – no moving parts to break. The downside? You can’t adjust the length for uphill or downhill. These are often favored by ultralight hikers who want the absolute minimum weight and maximum simplicity.
4. Shock-absorbing poles
These have built-in springs that reduce impact on your wrists and arms. They’re especially helpful if you have joint issues, but they do add a little weight.
At the end of the day, the right type depends on where you hike most. If you’re into long-distance trails, lightweight folding poles can be game-changers. If you mostly do weekend hikes, a sturdy telescoping pair might be all you need.
Situations Where You Don’t Need Them
Now, here’s the twist – as much as we love trekking poles, you don’t always need them.
1. Short, easy trails
If you’re just going for a 1–2 mile loop in a local park, especially on flat ground, you probably won’t notice much benefit. Your poles might spend more time in your hands than actually helping.
2. Photography-heavy hikes
If you’re constantly stopping to take photos, trekking poles can feel like an extra thing to juggle. (Pro tip: use a lightweight folding pair and stash them quickly when you need your hands free.)
3. Scrambling and climbing
On steep rock scrambles, poles can get in the way. You’ll want your hands free to grip rocks or ledges.
4. Ultra-light day trips
If your whole goal is to carry as little as possible, and the trail is easy, you might skip poles entirely. That said, if you’re heading somewhere new or unpredictable, it’s still smart to bring them “just in case.”
Think of trekking poles like rain jackets – there are days when you don’t need them at all, but when you do, you’re thankful you packed them.
When to Use Trekking Poles
Trekking poles shine in certain situations, and knowing when to use them can make your hikes a whole lot more enjoyable.
Steep climbs – Going uphill with poles lets you engage your arms, taking some load off your legs. It’s like adding a second set of pistons to your engine.
Long descents – This is where poles are absolute knee-savers. They help absorb impact and keep you from slipping, especially on loose gravel.
Muddy, snowy, or icy trails – Poles give you that extra point of contact to stay balanced. They’re the difference between confidently stepping forward and doing an unplanned split in front of strangers.
River or creek crossings – You can test depth, check stability, and keep your balance on slippery rocks.
Heavy packs – The more weight you carry, the more your poles will help distribute the load. That’s why backpackers swear by them – just check our Best Trekking Poles for Backpacking guide for proof.
Bottom line: if the trail is challenging in any way – steep, long, technical, or loaded with obstacles – poles go from “nice to have” to “thank goodness I brought these.”
Take these away
So, do you need trekking poles? Not for every hike. But are they worth having in your gear closet? Absolutely.
They protect your joints, improve your balance, and make tough trails feel more manageable. And with so many designs out there – from budget-friendly aluminum to featherweight carbon fiber – there’s a pair for every hiker and every budget.
If you’re still unsure, think about the trails you hike most often. For long-distance adventures, ultralight folding poles like the Black Diamond Distance Carbon Z are a dream. For everyday hikes, sturdy telescoping models like the LEKI Makalu Cork Lite are rock solid.
In the end, trekking poles are like hiking boots – you can hike without them, but once you find the right pair, you’ll wonder how you ever managed without.
