How Long Should Hiking Poles Be? Surprising Facts

Modified date: March 9, 2025

To determine how long should hiking poles be, a good rule of thumb is to adjust them until your elbows are at a 90-degree angle when the tips are placed on the ground. But here’s the twist: don’t just go by height charts. Arm length, torso proportions, and terrain matter too. Adjustable poles let you tweak length uphill, downhill, or flat. Shorter poles engage your core on climbs; longer ones cushion descents. Surprisingly, strap use impacts comfort as much as length. Stick around to uncover more game-changing tips for your next hike.

The Unexpected Truth About Pole Length

The unexpected truth about trekking pole length and its impact on hiking.

Most hikers are using trekking poles the wrong size—and they don’t even realize it.

Using incorrect pole length affects your balance, stability, and endurance.

Adjustable trekking poles let you tweak the height, but many still set them wrong. Fixed-length poles? You’re stuck with a single hiking pole height unless you swap pairs.

The wrong height forces unnecessary strain on joints, leaving you tired faster. Proper pole length reduces stress and boosts confidence on tricky terrain.

It’s not just about comfort—it’s about performance.

If you’re uphill or downhill, mismatched trekking pole heights wreck efficiency.

Grasping hiking pole height matters more than most hikers think.

This is why we’ll cover the right way to find your ideal pole length soon.

For now, trust comprehension of sizing matters. Your joints depend on it. Trekking poles absorb up to 25% of shock during descents, protecting joints from excessive strain.

Finding Your Ideal Pole Length

You can find your ideal pole length by testing the 90-degree rule—stand with your elbow bent, and see if the pole meets the ground at the right height. Using your height as a starting point works too, but don’t forget to tweak it based on your body proportions. Get hands-on with these methods to make sure your poles truly fit *you*. For those prioritizing weight, consider lightweight trekking poles that enhance endurance without compromising stability.

The 90-Degree Rule

Finding the perfect trekking pole length starts with the 90-degree rule. Stand on flat ground, holding the pole so its tip touches the surface. Your elbow should bend to a 90-degree angle, with your forearm parallel to the ground.

This arrangement guarantees efficient energy transfer and proper posture during hiking. Adjust the pole length until the grip corresponds with your palm—this functions best for flat to moderate terrain.

Although the rule is ideal for most conditions, make adjustments based on your comfort and the terrain. If the poles are too short or too long, you risk straining muscles.

Trust the 90-degree rule as a foundation but tweak it if needed. Shorten the length uphill for better support; lengthen it downhill to stabilize your walking sticks’ grip.

Recall, biomechanics matter. Your body will be grateful for optimizing your hiking poles.

Using Your Height

Since your height can give you a ballpark starting point, it makes sense to use it as a quick guide.

For adjustable or fixed-length hiking poles, here’s a helpful chart:

Under 5’1″: 100cm (39 in)
5’1″ – 5’7″: 110cm (43 in)
5’8″ – 5’11”: 120cm (47 in)
6’0″ and above: 130cm (51 in)

These numbers work for most people, but they’re not set in stone. Your height and average body proportions help determine how tall your hiking poles should be.

So, what size hiking poles suit you? Start with these guidelines, especially if you’re unsure.

Bear in mind, that’s merely the initial step. Although height simplifies selecting a hiking pole length, personal preferences and body proportions play a role too. With fixed-length poles, picking the right size upfront is essential. Don’t settle—find the perfect fit! Additionally, consider the importance of proper fit when selecting hiking gear for extended comfort during your treks.

Adjusting for Body Proportions

Even though height gives you a good starting point, it’s not the whole story.

Your body proportions matter. Arm length, torso length, and stride all affect ideal pole length options.

If your arms are longer, you might need taller poles than the standard height suggests. On the flip side, shorter arms call for shorter poles to maintain good posture.

A long torso could make standard poles uncomfortable, so tweak the pole section length until it feels natural.

During hiking, keep adjusting poles to avoid shoulder or back strain. The hiking pole strap should likewise feel supportive without restricting movement.

Don’t overthink it—trust how your body feels. Height charts are just a guide, but your unique proportions matter most. Experiment, find what works, and enjoy better balance and comfort with hiking poles customized to you. Remember, proper gear like well-fitted backpacks can enhance your hiking experience significantly.

Adjusting for Different Terrains

When hiking uphill, you’ll want to shorten your poles for better mechanical advantage and stability.

On downhill sections, lengthen them to act as shock absorbers and save your knees.

Traversing slopes? Fine-tune the length again to maintain balance—it’s all about adapting to the terrain. For day hikes, ensure your pack has hydration compatibility to keep you refreshed as you adjust your poles.

Hiking Uphill

Heading uphill? Adjust your hiking poles for a comfortable 90-degree angle at the elbow. Your poles vary depending on elevation.

Here’s how to stay productive:

Shorten poles by 5-10 cm for steep inclines.
Keep the grip closer to your body for strength.
Retain a 90-degree angle to avoid shoulder strain.
Use length markers to fine-tune adjustments.

On steeper uphill trails, shortening the poles gives you influence.

Don’t let long poles force you into unproductive movements.

If you’re pulling instead of pushing, shorten them more.

Engage your upper body to ease leg strain.

Steep uphill hiking demands precision—too-long poles drain energy.

Adjust confidently and focus on the climb.

Hiking Downhill

Just as shortening your poles works wonders uphill, lengthening them can be a revolution on the way down. On downhill sections, extend your poles by 5-10 cm for added support. That helps absorb impact and keeps your body upright, sparing your knees unnecessary strain. Steep terrain demands longer poles—up to 10 inches extra depending on the incline’s steepness. Here’s how:

Steepness	Adjustment
Mild	+5 cm
Moderate	+8 cm
Steep	+10 cm
Very Steep	+12 cm

Lengthening poles reduces knee impact by up to 40%, letting you rely on your upper body. Avoid bending forward; keep the poles/sticks planted just ahead of you. Trekking poles protect your joints, ensuring stability on steep sections. Use walking sticks/poles wisely—adjust as needed. Your downhill confidence will grow! Trekking poles are also great for providing stability on uneven terrain, especially when hiking through slippery or rocky areas.

Traversing Slopes

If you’ve ever hiked a sidehill trail, you know how tricky it can get.

On uneven terrain, your trekking poles become essential.

Here’s how to adjust them for slopes:

Shorten the uphill pole.
Lengthen the downhill pole.
Keep your elbows at 90 degrees for both.
Use poles with an adjustable mechanism for quick changes.

On varied trails, this method keeps you balanced and reduces strain.

Uneven hills challenge stability, but proper pole use solves it.

Many hikers stow the uphill pole if it feels unnecessary.

Recall, steepness dictates adjustment—more for steeper slopes.

Lever locks or twist-lock poles make this easier.

Practice adjusting during hiking for smoother shifts.

With these tips, you’ll traverse slopes confidently, conquering any trail.

Your poles will provide unwavering support every step of the way.

A proper weight distribution in your backpack can enhance balance while using trekking poles on uneven trails.

Types of Trekking Poles & Length

You’ve got options regarding trekking poles, so pick wisely.

Adjustable telescoping poles let you tweak the length on the fly, whereas fixed-length poles offer durability and simplicity.

Folding z-poles are ultra-portable but require a bit more setup—consider how often you’ll want to adjust based on your trail style.

Adjustable Telescoping Poles

Since versatility is key on the trail, adjustable telescoping poles are a no-brainer for most hikers. You can customize the length based on your height, terrain, and needs.

Here’s what you need to know:

Two-section poles are durable but bulkier.
Three-section poles strike a balance between adjustability and packability.
Twist locks are strong, whereas lever locks make adjustments quick—even with gloves.
These poles collapse for easy storage, perfect for freeing your hands.

Adjustable trekking poles suit different terrains. Use pole straps for a secure grip.

Shorten them uphill, lengthen downhill, and aim for a 90-degree elbow angle on flat ground.

They’re not just hiking poles—they’re versatile tools doubling as hiking staffs or walking sticks. With the right length, your expedition becomes smoother. Don’t compromise on fit. Trekking poles provide support and stability, crucial factors when selecting essential support and stability footwear for your adventure.

Fixed-Length Poles

After examining adjustable telescoping poles, let’s check out fixed-length poles.

These trekking poles don’t adjust and are like a hiking staff—simple, solid, and reliable. Fixed-length poles weigh less since there’s no need for adjustment mechanisms. Without joints or locks, they’re stronger and great for flat terrain or trail running over consistent distances. For outdoor terrain with hills, though, they fall short since you can’t tweak the pole length.

Adjustable poles win there. Plus, fixed-length hiking poles aren’t packable, taking up more space in luggage or on your backpack. If you’re covering varied ground, you’ll miss the flexibility of adjustable poles. Bear in mind, fixed-length poles shine on steady surfaces. Choose them if this suits your needs, but for unpredictable trails, you’ll want something more versatile. When hiking with dogs, ensure that the chosen poles don’t interfere with managing your pet during the trail.

Folding Z-Poles

If rapid changes and lightweight gear are your priorities, folding Z-poles are worth investigating.

These compact storage marvels are perfect for fast-paced hikes or ultrarunning. You’ll love how they collapse into a z-shape for easy carrying.

Here’s why they shine:

They deploy quickly for on-the-go use.
Ideal for trail runners and alpine climbers.
Many models include an adjustable section near the handle for slight customization.
Unlike fixed trekking poles, Z-poles stow smoothly in your pack.

But beware—these hiking poles may lack the strength of nordic walking poles or telescoping options.

If you prioritize versatility over portability, a retractable pole might suit you better.

Still, Z-poles are the go-to for ultralight enthusiasts who refuse to compromise on convenience. They pair excellently with ultralight backpacks designed for similar adventures.

Beyond the Basics

You’ve got the basics down, but there’s additional potential to unlock in your hiking pole.

Mark your ideal length for different terrains and learn how straps can boost your grip without fatigue.

Then, match tips and baskets to suit the trail—trust me, it significantly impacts performance.

Marking Your Ideal Length

Once you’ve dialed in your perfect trekking pole length, it’s time to make life easier for future hikes.

Here’s how to keep your adjustable poles dialed in:

Use a permanent marker to create a visible mark at your ideal length.
Tape provides a removable option for marking the preferred length.
Some hiking poles come with built-in markings—if not, add your own.
Mark uphill and downhill lengths, ensuring versatility on varied terrains.

Proper Use of Straps

Let’s discuss trekking pole straps—those frequently disregarded loops that can make or break your hike.

To use them right, insert your hand from the bottom of the strap, then grasp the grip. This arrangement positions the strap snugly around your wrist, transferring weight from your hand to your forearm.

It lets you hike with a relaxed grip, reducing strain. Adjust the strap so it supports your hand without being too tight or loose.

A well-fitted strap corresponds with your preferred hand position, keeping poles secure during uphill climbs or descents.

Hikers often ignore straps, but they’re revolutionary. With straps doing the work, you don’t need to grip tightly, saving energy.

Believe me—on long treks, this detail matters. Your wrists and hands will feel less tired.

Proper strap use transforms hiking poles into indispensable tools for stability and efficiency.

Matching Tips and Baskets to the Terrain

Straps help you hold onto your poles, but let’s discuss what actually connects those poles to the ground.

Your choice matters depending on terrain.

For rocky paths, carbide or steel tips grip well. Need softer options? Rubber tips suit hard surfaces.

Now, baskets stabilize your hiking poles. Here’s what works:

Mud baskets for loose dirt.
Snow baskets for icy trails.
Powder baskets for deep snow.
Larger baskets in soft terrain.

Rubber tips protect rocks and gear.

Snow baskets keep you steady in winter.

On sandy paths, mud baskets stop sinking.

You’ll stay balanced no matter the surface.

Keep it simple. Adjust your hiking poles’ tips and baskets as needed for safety and efficiency. Your trek will improve drastically.

Additional Considerations

You’ve got your hiking pole length dialed in, but there’s additional considerations.

Consider what activities you’ll use them for, the material’s durability, and how lightweight they need to be.

These factors can significantly impact both comfort and performance.

Poles for Different Activities

When you think about using poles for different activities, the ideal length can change depending on what you’re doing out there.

For trail running, shorter poles help maintain speed and balance.

On climbing or mountaineering adventures, shorter trekking poles give better mechanical advantage.

For downhill sections, lengthen them to stay upright.

Hiking poles keep a 90-degree elbow angle.
Trail running uses shorter poles for faster movement.
Ski poles aren’t great for hiking—stick to trekking poles.
Nordic walking poles are for a different technique entirely.

Adjust your poles based on the activity. Don’t use ski poles for hiking—they’re not designed for trails. Always match your poles to the terrain and movement for max performance. Stay safe and adaptive!

Trekking Pole Material

they’re not as durable, but carbon fiber hiking poles give you unmatched lightweight performance. Aluminum sticks/poles bend instead of breaking, making them ideal for rugged adventures. Hybrid poles try to blend the best of both, offering versatility. Your right hiking pole material depends on your priorities. If you’re into ultralight hiking, carbon fiber could be your favourite trekking poles. For durability, aluminum’s the go-to choice. Here’s a quick comparison:

Feature	Carbon Fiber	Aluminum
Weight	Very light	Heavier
Durability	Brittle	More rugged
Comfort	Less vibration	More vibration
Cost	Expensive	Affordable

When choosing popular trekking poles, think about what matters most. Lightweight? Or toughness? Either way, finding the effective hiking staff those suits you will make every trek easier.

Weight and Packability

After considering materials, it’s time to focus on how long and packable your hiking poles should be.

Here’s what you need to know:

Longer poles weigh more and are bulkier.
Shorter poles reduce weight but mightn’t fit everyone.
Adjustable and telescoping poles let you tweak lengths, but they’re heavier.
Folding poles collapse into small parts, perfect for backpacking.

Fixed-length poles are ultra-light but lack adjustability.

If packability’s your priority, folding or z-poles crush it—they tuck neatly into packs.

For long hikes, lighter poles save your arms. But heavier ones last longer.

Think about where you’ll use them.

For fastpacking, go ultralight.

For versatility, pick adjustable ones.

Your hiking poles should fit both your style and trail demands.

Now, make the right choice!

Finding Your Perfect Fit

One of the biggest factors in hiking pole comfort? Finding your perfect fit.

How long should hiking poles be? It depends on you. Experiment with adjustable poles during short hikes to see what feels right.

Many hikers think a 90-degree angle with elbows bent is ideal for walking terrain. But backpackers often tweak lengths based on the trail.

Over time, you’ll learn what works best for your style. For uphill sections, shorter poles engage core muscles. Longer poles ease downhill pressure. On flat ground, keep them mid-length.

Test these ideas on a few hiking excursions. Don’t settle—your comfort matters. Adjustments might seem tricky at first, but believe me, they’re transformative.

Once dialed in, those poles become extensions of your arms. You’ll wonder how you ever hike without them. Just give it time.

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How Long Should Hiking Poles Be? Surprising Facts

The Unexpected Truth About Pole Length