How to Use a Hiking Trekking Pole Correctly: Height, Technique and Trail Tips
SMARTSTICKX / TRAIL GUIDE
Learn how to fit your pole, coordinate each step and adjust your technique as the trail changes.
THE QUICK ANSWER
To use a hiking trekking pole correctly, begin with a comfortable fit: your elbow should bend approximately 90° when the tip rests beside your foot on level ground. Walk with a natural rhythm, coordinate the pole with the opposite foot, and adjust its length for sustained climbs and descents.
90°Starting elbow bendOn level ground
Opposite footYour walking rhythmRelaxed, natural movement
5–10 cmTypical hill adjustmentWhere your model permits
A hiking trekking pole is a handheld trail aid that provides an additional point of ground contact while walking. Correct fit starts with an approximately 90° elbow bend on level ground, a guideline used by pole manufacturer. From there, comfortable movement matters more than matching another hiker’s setting. [1]
Whether you use a single SmartStickX walking stick or a pair of trekking poles, learn the setup on an easy path before taking it onto demanding terrain.
01 FIT
How high should your hiking trekking pole be?
Set your pole so your elbow forms approximately a right angle when you stand upright with its tip beside your foot. Keep your shoulders relaxed and your wrist comfortable. Treat this as a starting position, then check the fit while walking in your usual hiking footwear. [1]
How do you check the fit?
Use this fitting sequence:
- Put on the footwear you will wear on the trail.
- Stand on level ground in a natural posture.
- Position the pole tip near your foot.
- Hold the handle without lifting your shoulder.
- Adjust the length until your elbow bends comfortably.
- Secure the adjustment mechanism according to the product instructions.
Do the fitting with your normal hiking setup rather than copying a measurement from a friend. Your practical question is whether you can hold and move the pole comfortably.
90° rule is a body-position check, not a requirement to measure your elbow with a protractor. The manufacturer also recommends adapting pole length when the terrain changes. [1]
Before setting off, note the length that feels comfortable on level ground. That gives you a useful reference when returning from an uphill or downhill setting.
If your pole cannot reach a comfortable position within its permitted adjustment range, reconsider the fit. Extra reach should come from an appropriately sized pole, never from extending a section beyond its marked limit.
02 TECHNIQUE
How should you hold and move your trekking pole?
For a conventional wrist strap, bring your hand upward through the loop, then lower it onto the handle. Keep your grip relaxed and coordinate each pole with the opposite foot. Let your arms swing naturally, using controlled contact with the ground instead of forceful stabbing. [2]
What walking rhythm should you use?
With a pair, think:
- Left foot moves with the right pole.
- Right foot moves with the left pole.
A single pole can follow the same opposite-foot cue. Begin on an uncomplicated path where you can pay attention to the movement.
REI also describes a two-step double-plant pattern: place both poles, take two steps, and repeat when the terrain makes that pattern useful. It is an option for added support, rather than a rhythm you must maintain throughout the hike. [2]
How can beginners practise without overthinking?
Try this suggested practice sequence:
- Walk normally and notice your natural arm swing.
- Add light pole contact while keeping the same pace.
- Practise stopping and restarting.
- Try a gentle change in direction.
- Stop to review anything that feels awkward.
Use that practice to ask practical questions: Are you watching the path? Can you stop comfortably? Does the handle feel secure without squeezing hard?
There is no performance target for this exercise. The aim is to become familiar with your equipment before adding loose ground, steep steps or other distractions.
03 TERRAIN
How should pole length change on hills?
For sustained climbs, shorten adjustable poles slightly; for sustained descents, lengthen them slightly. On a hillside traverse, use a shorter uphill-side pole and a longer downhill-side pole if needed. Make adjustments while stopped, and stay within the manufacturer’s permitted length range. [3]
REI recommends a starting adjustment of approximately 5–10 cm shorter uphill or longer downhill. The appropriate amount depends on the slope and your comfort. [3]
| Trail situation | Starting adjustment | What to check |
|---|---|---|
| Level ground | Comfortable baseline | Relaxed shoulders |
| Sustained uphill | Shorten 5–10 cm | No reaching excessively upward |
| Sustained downhill | Lengthen 5–10 cm | Comfortable reach toward lower ground |
| Hillside traverse | Shorter uphill side; longer downhill side | Comfortable hand positions |
How does that work in practice?
Worked example. a 120 cm baseline becomes 110–115 cm uphill or 125–130 cm downhill using the recommended adjustment range. These are calculated examples, not a sizing prescription.
You do not need to chase every small change in the path. REI notes that a general hiking setting can accommodate short uphill and downhill stretches. [2]
Plan adjustment stops around obvious terrain transitions: the start of a long climb, the summit before a descent, or a sustained traverse.
Before moving again, confirm the new setting is secure. If the path changes repeatedly, prioritize a comfortable, manageable setup over constant readjustment.
04 EVIDENCE
Do trekking poles reduce stress on your knees?
Trekking poles can reduce certain measured knee loads during downhill walking, but the benefit depends on technique and conditions. Research supports load reduction in specific experiments; it does not establish a guaranteed percentage of pain relief or injury prevention for every hiker. [4]
The frequently cited study Knee joint forces during downhill walking with hiking poles was published in 1999. It tested eight men descending a 25° ramp and reported reductions of 12–25% across certain measured force and knee-loading outcomes. [4]
What does that finding mean for your hike?
The study supports a limited, useful conclusion: applying force through poles can change how downhill loads are distributed.
It does not justify claims such as:
- “Every hiker gets 25% less knee pain.”
- “Poles prevent hiking injuries.”
- “One walking stick produces the same result as the tested setup.”
The small sample, controlled surface and specific descent angle matter when interpreting the result. Those conditions differ from a long trail with irregular steps, changing gradients and variable footing.
How should you use this evidence?
Treat poles as equipment to practise with, rather than a reason to choose a harder route immediately. When evaluating your setup, record practical observations such as hand comfort, ease of adjustment and whether the movement feels manageable.
A useful personal comparison is the same easy route with a familiar setup. Your observations can guide equipment choices, but they are not a substitute for research or an individual clinical assessment.
05 TRAIL TIPS
How should you use poles near water and difficult terrain?
Near water, assess whether the route is appropriate before relying on pole support. Choose stable placements and avoid treating a pole as permission to enter uncertain conditions. The National Park Service advises against crossing during flooding, icy conditions or when you cannot determine the water’s depth. [5]
What role can a pole play at a crossing?
The National Park Service recommends a hiking pole or sturdy stick to provide three points of contact with the river bottom. However, equipment is only one part of crossing preparation; conditions can still make turning around the appropriate decision. [6]
Before approaching the water, ask:
- Is a bridge or safer route available?
- Can I clearly assess the depth and current?
- Are the entry and exit points manageable?
- Could I turn back without committing to the crossing?
In its trail-safety guidance updated in March 2026, Sequoia and Kings Canyon National Parks advises hikers to avoid water that is too high or swift and to seek current, trail-specific information before departure. [7]
What about rocky or muddy approaches?
Choose accessories for the expected surface. Black Diamond distinguishes carbide tips for rock and dirt from rubber options required on some sensitive routes, and identifies interchangeable baskets as a consideration for winter use. [8]
Check local requirements before leaving. Your route checklist should include the terrain, current conditions and the accessories compatible with your particular pole.
06 EQUIPMENT
What should you check before using a SmartStickX walking stick?
Before using a SmartStickX walking stick, confirm the exact model, its assembly method, available length settings and compatible accessories. Fit and secure the walking configuration before using additional functions. The SmartStickX website describes modular construction on its featured tactical walking stick, so telescopic-pole instructions may not apply directly. [9]
Why does the adjustment mechanism matter?
A telescopic pole changes length through sliding sections. A modular walking stick uses connected sections; SmartStickX describes changing its featured stick’s length by connecting modular tubes. [9]
That distinction matters when applying the 5–10 cm hill-adjustment guideline. A modular model may not offer those exact increments, so confirm the available configurations rather than assuming continuous adjustment. [3]
What belongs on your pre-hike checklist?
Use these questions to review your setup:
- Assembly: Have I followed this model’s instructions?
- Fit: Is the assembled length comfortable?
- Connections: Are all required sections securely attached?
- Contact point: Is the fitted tip appropriate for the route?
- Accessories: Are attachments compatible and secured?
- Familiarity: Have I practised with this configuration?
SmartStickX lists a 15-in-1 tactical walking stick, but feature count does not determine whether a particular configuration fits your body or trail. Review the current product details and included components before choosing accessories. [10]
Start with a comfortable walking setup. Then evaluate which additional functions are useful for the hike you actually plan to take.
07 FAQ
What are the answers to common trekking pole questions?
The most useful trekking pole answers concern fit, movement, terrain adjustments and equipment limits. Begin with a comfortable level-ground setting, learn the opposite-foot rhythm and check your model’s instructions before changing configurations. The questions below address common decisions hikers face before and during a walk.
What is the correct hiking trekking pole height?
Start with an approximately 90° elbow bend while the tip rests beside your foot on level ground. Adjust for comfort and terrain within the pole’s permitted range. [1]
Is one hiking pole enough?
One hiking staff can be suitable for relatively level trails with little carried weight. A pair offers support on both sides and is commonly used for more varied terrain. [3]
Which foot moves with the pole?
Coordinate the pole with the opposite foot: left pole with right foot, and right pole with left foot. Keep the movement natural. [2]
Should trekking poles be longer downhill?
For sustained descents, REI recommends trying 5–10 cm longer than your general hiking setting. Stay within the manufacturer’s adjustment limits. [3]
Can trekking poles prevent knee pain?
Research showing reduced knee loads does not prove that poles prevent pain for every user. The often-cited downhill study measured mechanical loading, not a universal pain-prevention outcome. [4]
Can I adjust every SmartStickX stick like a telescopic pole?
No; check your specific model. SmartStickX describes modular tube assembly for its featured tactical walking stick, which differs from sliding telescopic adjustment. [9]