Are Trekking Poles Worth It? A Backpacker's Guide

Updated July 18, 2026•4 min read•RidgeSync team

Yes, trekking poles are worth it for most backpackers: they're commonly cited as reducing knee-joint force by up to roughly 25% on descents, add stability at river crossings and on uneven terrain, and double as the support poles for many lightweight trekking-pole shelters.

They're not mandatory for everyone or every trip, but for loaded descents, stream crossings, and long mileage days, the reduction in joint stress and added balance make them one of the better gear investments for the weight they add.

Why they're worth it: knee load and stability

On descents, trekking poles transfer some of the impact load from your knees to your arms and shoulders with every step. This effect is commonly cited as reducing force on the knees by up to roughly 25% on steep downhills, which adds up significantly over a long descent or a multi-day trip with repeated elevation loss.

Beyond knees, poles add two extra points of contact, which meaningfully improves stability on loose scree, wet rock, roots, and uneven trail, terrain where a stumble with a loaded pack can turn into a real fall. The stability benefit tends to matter as much as the knee benefit for many hikers, especially with a heavier pack.

River crossings and shelter pitching

At a river or stream crossing, a single pole (or two) planted upstream gives you a third and fourth point of contact against current, which is one of the more concrete safety benefits poles offer. Crossing moving water with a loaded pack and no pole is measurably less stable than crossing with one.

Many ultralight and lightweight shelters (trekking-pole tents and tarps) use your poles as the structural support instead of dedicated tent poles, cutting shelter weight substantially since you're not carrying poles twice. If you're considering this kind of shelter, trekking poles stop being optional gear and become part of your shelter system.

Sizing and adjustment

Set pole length so your elbow forms roughly a 90-degree angle when the tip touches the ground and you're standing upright holding the grip. Most adjustable poles cover a wide range, so this is a quick check to do before you ever hit the trail, not something to guess at.

Shorten poles by a few centimeters for steep climbs (shorter poles let you push off efficiently going uphill) and lengthen them slightly for steep descents (longer poles reach the ground sooner without you having to lean forward). Fixed-length poles are lighter but lose this adjustability.

Basic technique

• Use an alternating gait: opposite pole and foot move together, like natural arm swing, rather than both poles moving with both feet
• Plant the pole tip slightly ahead of or level with your foot, not far out in front, for efficient power transfer
• On steep descents, plant poles first and let them take some weight before your foot lands
• Use wrist straps correctly (hand up through the strap from below, then grip) so you can relax your grip and let the strap bear some load, reducing hand fatigue
• Retract poles fully and stow them when scrambling with hands or crossing terrain where they're more hindrance than help

When to skip them

On technical scrambles or sections requiring hands on rock, poles get in the way and are better collapsed and stowed on your pack. Some hikers also find that poles slow them down on flat, easy trail where the stability and knee benefits barely apply, and prefer free hands for photos or balance on narrow sections instead.

If you already have strong, uninjured knees, hike mostly flat or gently rolling terrain, and don't mind occasionally using your hands on rock, you can reasonably skip them. But for loaded descents, river crossings, or anyone managing existing knee discomfort, the case for using them is strong.

Frequently asked questions