Solo hiker with trekking poles on a snowy slope — when poles help

Trekking Poles vs No Poles (2026 Decision Guide)

By Jake Thornton10 min read

The Quick Answer

Use trekking poles when: pack is over 15 lbs, descents exceed 1,000 vertical feet, you have existing knee issues, you're over 50, or terrain is rough/uneven. Skip poles for: short flat day hikes, technical scrambling, dedicated trail running, or photography-heavy trips. Net benefit for typical backpacking trips: 12-25% knee compression reduction, measurable balance improvement, less leg fatigue. The downside: weight (14-22 oz pair), $60-200 cost, and learning the technique. For most hikers above age 30 carrying real packs, the math favors poles.

REI's overview includes the case for using poles — load reduction, balance, and joint protection in 4 minutes.

What the Research Actually Shows

The case for poles isn't marketing — multiple peer-reviewed studies measure their effects on knee compression, balance, and energy expenditure. The headline findings:

  • Knee compression reduction: 12-25% on descents (greater on steeper grades)
  • Energy distribution: 8-15% of metabolic load shifts from legs to arms during climbs
  • Balance improvement: measurable reduction in falls on uneven terrain
  • Recovery time: pole users report less day-after soreness, especially in quads
  • Long descent fatigue: reduced quad and IT band fatigue on multi-thousand-foot descents

The flip side: poles add 14-22 oz to your kit, cost $60-200, and require 5-10 minutes of practice to use correctly. They also can't be used hands-free for scrambling, photography, or eating snacks while moving.

Strong Cases For Using Poles

Hiker using trekking poles in winter terrain — strong case for pole use
Heavy pack + steep terrain + variable footing = pole use is the straightforward call.

Pack weight over 15 lbs

Heavier packs amplify the load on your knees, especially on descents. Pole-assisted descent reduces compression force exactly where it matters. For backpacking with overnight gear (typically 25-40 lb base weight), poles transition from optional to highly recommended.

Descents over 1,000 vertical feet

Long descents are where poles deliver their biggest benefit. The cumulative impact on knees from descending several thousand feet without poles is real — many hikers experience knee pain that doesn't appear until the descent. Poles brake your descent speed and absorb impact. Trails like Mt. Whitney, Half Dome, and Grand Canyon Bright Angel have descent profiles where poles are strongly recommended.

Existing knee or hip issues

For hikers with arthritis, prior knee surgery, IT band issues, or similar joint problems, poles are nearly mandatory. The 12-25% reduction in compression force translates directly to less pain during the hike and faster recovery after. Many physical therapists recommend trekking poles to patients regardless of whether they hike — they reduce joint load on any walking surface.

Age 50+

Post-50, the protective benefits of poles compound. Joint cartilage is less resilient, balance reflexes are slower, and recovery time is longer. Pole use lets older hikers maintain mileage and difficulty levels they'd otherwise need to scale back. Multiple studies find pole use significantly reduces fall risk on uneven terrain — falls being the leading cause of trail injury in older hikers.

When Poles Are Optional or Counterproductive

Short flat day hikes

Under 5 miles on a flat or rolling trail with a small daypack, poles offer marginal benefit. The 5 minutes to deploy and stow isn't worth it. Many casual day hikers carry poles strapped to their pack for "just in case" and never deploy them — fine, but the weight is dead weight unless used.

Technical scrambling

Routes that require both hands for grabbing rocks, route-finding across boulder fields, or via ferrata-style climbing don't allow pole use. Stowing and deploying repeatedly slows you down more than the poles help. For Class 3 scrambles, ridge traverses, and routes with significant exposure, leave the poles or expect to stow them for hours.

Photography-heavy trips

If you're stopping every 10 minutes to set up shots, trekking poles add friction. Most photographers compromise by carrying one pole and one free hand, or using a chest harness so the camera is always accessible. Pure photography hikes (sunrise/sunset shoots) often skip poles entirely.

Quick Decision Framework

  • Day hike under 5 miles, flat or rolling, light pack? Optional. Skip if you don't already own them.
  • Day hike with 1,000+ ft descent OR pack over 15 lbs? Strongly recommended.
  • Backpacking (overnight pack)? Use poles. Don't debate it.
  • Technical scramble or via ferrata? Leave poles or expect to stow them.
  • Knee issues, post-injury, or age 50+? Use poles for any meaningful trail.
  • Trail running short routes? Skip poles. For ultra-distance running, fastpacking poles are an option.

Frequently Asked Questions

Do you really need trekking poles?
Need is strong; benefit is real. For most hikers carrying packs over 15 lbs or hiking trails with significant descents, trekking poles measurably reduce knee strain (12-25% reduction in compression force per peer-reviewed studies), improve balance on uneven terrain, and reduce overall fatigue. For day hikers on flat or rolling trails carrying small daypacks, poles are optional comfort. The strongest cases for needing poles: existing knee issues, packs over 25 lbs, descents over 1,000 vertical feet, age 50+, or recovery from leg injury.
When should you not use trekking poles?
Three situations: (1) technical scrambling and rock-hopping where you need free hands for grabbing rocks; (2) photography-heavy hikes where stowing/deploying poles slows you down; (3) very short flat trails (under 2 miles) where the setup time isn't worth the benefit. For trail running and ultralight fastpacking, opinions split — some runners use folding poles, others find them slowing. Cross country skiing and ski touring use poles always; backcountry hiking should default to using them unless one of the above applies.
Do trekking poles slow you down?
On flat ground, slightly — about 5% slower because the arm motion adds metabolic cost. On climbs, faster — poles transfer load from legs to upper body so your legs fatigue less. On descents, faster AND safer — poles brake your descent without you having to slow your stride for balance. Net effect on a typical mixed-terrain hike: poles make you slightly faster overall while reducing leg fatigue, especially over longer distances. For very long days (15+ miles), pole users typically arrive at camp with more energy left.
Can trekking poles damage trails?
Mildly, yes — pole tips can scar rocks and uproot plants over thousands of plants per mile. The fix: use rubber tip protectors on hard-pack and sensitive surfaces. Carbide tips are great for soft dirt and snow but unnecessarily aggressive on slickrock or above-treeline alpine plants. Most trekking poles ship with both rubber and carbide tips so you can swap based on terrain. Some popular trails (Pacific Crest Trail in particular sections) recommend rubber tips for trail preservation.
Are trekking poles worth it for older hikers?
Strongly yes. After age 50, the protective benefits of poles compound: reduced knee compression (huge for arthritis sufferers), better balance (significantly reduced fall risk on uneven trail), and reduced muscle fatigue (poles transfer load from quads to upper body). Multiple studies find that pole use lets older hikers maintain trail mileage and difficulty levels they'd otherwise have to scale back. Many physical therapists recommend trekking poles for arthritis patients regardless of whether they hike — they reduce joint load on any walking surface.
Are running poles different from hiking poles?
Yes. Running poles (sometimes called fastpacking poles) prioritize ultra-light weight (under 8 oz per pair vs 14-22 oz for hiking poles), faster strap release, and Z-pole folding designs that pack down to 13-15 inches. Common running pole picks include Black Diamond Distance Carbon Z and LEKI Cross Trail Vario. Standard hiking poles are stronger, longer, and have more adjustment range — better for backpacking. If you're primarily a hiker, get hiking poles; if you're a runner who occasionally hikes, running poles are usable for both with some compromises in pack support.

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