When to Use Walking Poles for Adventure Travel

Walking (or trekking) poles can boost your balance while out walking and help keep your knees happy! Here’s how to use them on your next walking holiday. 

Some walkers swear by them. Others insist they’re a nuisance. For decades, walking sticks were one of the most controversial pieces of kit on the trail. Now, this opinion could be changing. In light of recent research, more and more people are waking up to the benefits and getting more from their walking adventures.

Are you walking pole curious? We’ve put together this guide to explain why they work, how to travel with them, and how to shop for the best walking poles before your next walking trip.

Why Use Walking Poles? 

Many walking pole sceptics say they’re just not sure that they really make much of a difference. So, what’s the answer? Do walking poles really help?

Although a fantastic activity, walking puts strain on the leg joints and muscles. If you’ve ever experienced creaky knees or sore legs, you'll be happy to hear that, according to some estimates, using poles can reduce those loading forces by up to 20%.

Here’s how it works: When you lean forward on your poles, your arms absorb some of your weight, distributing that load more evenly across your entire body. As a result, your legs last longer, letting you walk further with less fatigue. 

Better yet, because no single muscle group is taking the full brunt of the strain, poles also make walking feel easier. That’s according to a 2020 study in Wilderness & Environmental Medicine. In the study, participants experienced reduced perceived effort, which meant they tended to walk faster than their pole-free counterparts without even noticing it.

The Pros and Cons of Walking Poles

Poles aren’t for everyone. Here are some drawbacks and benefits of trekking poles to consider…

Pros of Using Walking Poles 

• Reduce perceived exertion: Poles spread loading forces more evenly across the body, making walking feel easier. This can improve your enjoyment, speed and endurance over long climbs.
• Improve balance: Poles can help you maintain balance in loose or rocky terrain, like the kind you might find on The E5 Alpine Crossing, by giving you four points of contact with the ground. They also give you something to lean on, helping you ease down steep hills without overloading your knees. That can reduce knee pain over the course of long walks.
• Build muscle: Poling is an upper-body workout. Over time, it can help you tone the muscles in your arms, shoulders, and neck. It can also help you maintain an upright posture that’s better for your back.
• Symbol of accomplishment: Is there a better feeling than reaching the summit of Tour Du Mont Blanc or crossing the final checkpoint on the Camino Portugués Coastal Walk? And one way to capture that achievement is by raising your walking sticks high to celebrate that #MacsMoment.

Cons of Using Walking Poles

• Learning curve: Walking with poles takes some getting used to. Some walkers find that it takes a day or two to get the rhythm down. Fortunately, you don't have to wait until your trip begins to learn how to use walking poles. Instead, practise walking around your local area a week or two in advance to get a feel for the technique.
• Weight and cost: Like any additional piece of equipment, walking poles add to your kit’s overall weight. Some of the best walking poles — particularly lightweight, carbon-fibre models — can also be expensive.
• Full hands: When you’re holding poles, it’s tougher to take photos, grab snacks, or complete other hands-free tasks while walking. Some walkers prefer to give themselves the best of both worlds by opting to walk with a single pole instead of two.
• Travel restrictions: You’ll likely have to check a bag if you want to bring your walking poles overseas. 

Types of Trips That Require Walking Poles 

Walking poles can be a game-changer when it comes to improving your balance and stamina over long trails. At Macs Adventure, we recommend using poles on any trip that involves steep hills, complex terrain, higher mileage, or multiple consecutive days of walking. Think: climbing up Augustbord Pass during your Haute Route trek or crossing streams or puddles on Scotland’s rugged West Highland Way. Poles can also be an excellent choice for high-activity days within a more varied itinerary. 

Not sure if your trip fits the bill? When you browse Macs Adventure destinations, you’ll find that each trip includes an activity key: an interactive sidebar that lets you sort trips based on the type of activity and how long or strenuous they are. Trekking poles are a great choice for trips that are rated as more strenuous and/or require significant walking. 

How to Use Walking Poles 

Keep these factors in mind next time you use walking poles. 

Length

Your poles should be set to a length that allows your elbow to rest at a right angle. To check, plant the pole on the ground so that the shaft is perfectly vertical. Now, grip the handle. Your upper arm should hang straight by your side, and your forearm should be parallel to the ground. 
If you have adjustable poles, you’ll likely want to lengthen or shorten them by 2 to 4 inches as you go uphill or downhill. That allows you to maintain that comfortable, ergonomic 90-degree angle. 

Materials

Most trekking poles are made of either aluminium or carbon fibre. Carbon poles tend to be extremely lightweight. Aluminium poles, however, tend to be more durable (and a bit less expensive). Unlike carbon, which is pretty brittle, aluminium poles can bend without breaking during travel.

Features

Be sure to adjust these features to suit your needs.

• Grip: Some walking sticks have plastic or rubberised grips, while others feature more absorbent cork. Make sure the grip is the right thickness and shape for your hand and that it’s facing the correct direction. Also, check whether your poles are designated for left and right hands.
• Straps: Some of the best walking poles have adjustable wrist straps. These allow you to dial in the strap length so that they fall at the right height to support your wrists. Adequate wrist support can prevent hand fatigue over the course of multi-day walks and long pilgrimages.
• Tips: Rubberised tips tend to have more grip on slick rock or in urban landscapes, while metal tips are better for digging into dirt, soil, or the loose sand you’d encounter on a coastal walk. Make sure you’re using the right tip for the terrain. 

Travelling with Walking Poles 

If you plan to walk abroad, look for folding or telescoping poles, which can be folded down smaller for travel. If you can, choose a day pack with bungee or compression straps. These let you lash your poles to your bag during in-country transit. If you’re planning to use a lot of public transportation—like on a Macs Rail & Hike trip—pole-stowage options are a must. 

For air travel, you’ll need to check current airport regulations before packing your poles in your carry-on. These days, most airlines prohibit walking poles in the main cabin, so you may want to plan to check them instead.

Macs Adventure has a team of specialists ready to help you plan your self-guided trip. Contact the team today for advice and inspiration.