Particularly valuable in the mountains, walking and hiking poles are trusty companions that help you get the most out of every outing. Here is a closer look at this compact, versatile piece of gear and its many benefits.
Nordic walking, hiking and trail running require minimal gear. However, the better you choose your equipment, the more you will enjoy your mountain outings and the better you will perform. Hiking poles don't just make walking safer; they also boost your endurance and relieve strain on your joints and back. On long hikes, tough descents, or steep ascents on unstable or slippery terrain, hiking poles make all the difference. You will go faster, further, and last longer. You get the picture: with them, you are always one step ahead!
As with anything new, you might feel slightly awkward during your first few outings. But once you select poles suited to your activity, height and skill level, and learn how to use them properly, you will quickly see that the benefits of using walking poles on hikes far outweigh any drawbacks. To help you pinpoint your needs and priorities, and select the best poles for comfort and performance, here is a complete guide to walking and hiking poles.
Why use hiking poles in the mountains?
While poles are essential for Nordic walking to provide forward drive, strengthen the upper body, and build flexibility and endurance, walking poles also offer major benefits for hiking.
They help to:
- Relieve strain on your lower back and joints by significantly reducing load and impact forces. Using walking poles transfers up to 30% of body weight to your arms and onto the poles. When carrying a heavy pack or hiking on steep gradients, hiking poles prove invaluable for protecting your knees on demanding descents.
- Increase stability and safety on tricky, slippery or uneven terrain, whether uphill, downhill, on ice or in snow. Using poles doubles your points of contact, significantly boosting your balance. You will move with greater confidence and efficiency, but most importantly, you will minimise the risk of slips, falls and injuries.
- Clear obstacles with ease on steep, rocky trails strewn with boulders or fallen branches. Poles provide an extra point of support and greater stability when navigating hazardous, slippery, muddy sections or river crossings.
- Reduce lower body muscle fatigue thanks to better load distribution across your muscles. By engaging your upper body, the physical effort is no longer concentrated solely in your legs. Your legs will feel noticeably fresher at the end of the day.
- Maintain a steadier pace, as obstacles and tricky sections along the trail will no longer slow you down. You gain more push uphill and greater stability on downhills or technical sections. You can easily regulate your rhythm and breathing, improve efficiency and endurance, and reduce fatigue.
- Improve your posture, for the many reasons mentioned above, especially if you are carrying a heavy backpack and tackling steep traverses. Be sure to select and adjust the correct pole length to maintain good posture. Additionally, engaging your upper body helps develop a more balanced physical build.
- Reduce swelling in hands and fingers, thanks to better blood circulation, as you engage your entire body right down to your fingertips.
- Boost endurance, speed and overall performance. In short, using walking poles while hiking helps you build stamina, pick up the pace, and reduce fatigue for the exact same physical output.
To learn more, explore how to properly use your hiking poles.
Trail poles, hiking poles or Nordic walking poles: what are the differences?
A specific pole for every discipline. Here is an overview of the benefits walking poles offer depending on your activity:
Trail poles
The ultimate asset on steep ascents and long-distance runs, trail poles allow you to conserve energy, spare your leg muscles, and maintain efficiency and endurance over time. They protect your joints and ease muscular strain by absorbing impact forces, while boosting stability and confidence on slippery or loose ground. On technical sections, they help you maintain strong pace without breaking your running rhythm.
When it comes to trail running, what you need above all is ultra-lightweight performance combined with minimal pack size and maximum handling. For trail running, between aluminium or carbon walking poles, carbon is recommended: ultra-light, strong and vibration-dampening. However, you can also find excellent aluminium trail poles; they are more robust, though slightly heavier. Foam or cork grips? Foam grips absorb sweat better and are lighter, but absorb fewer vibrations and are therefore less comfortable. On the other hand, cork grips offer the advantage of being more durable.
Hiking poles
On hiking trips over uneven, steep or rugged terrain, walking poles are not strictly mandatory, but highly recommended. They help you gain balance and pace, delivering significant comfort while improving safety and protecting your joints and back.
Whether folding or telescopic walking poles, multi-section or single-section, you can adapt their length to the gradient and terrain. What matters most in hiking poles is durability and compact packability. That is why shafts are made from aluminium, carbon or fibreglass, and feature adjustable lengths. Why? So you can easily stow them in your pack on technical sections or during multi-day treks. They come with simple wrist straps and sometimes an extended foam grip allowing you to choke down on steeper climbs.
Nordic walking poles
Nordic walking is a complete full-body sport that engages the lower body, upper body and back. Poles are essential for this sport, which requires a steady pace and activates muscles throughout the body. Nordic walking is generally done on flat ground, and using poles helps propel you forward, improving your flexibility and endurance.
In Nordic walking, poles are always used in pairs, and single-section poles are recommended as they reduce vibrations and deliver a powerful, direct forward drive. Lightness is key: the higher the carbon content, the lighter the pole and the better it dampens vibrations, protecting your joints. Gauntlet-style straps with thumb loops allow you to push firmly off the poles during propulsion, promoting a smooth, consistent rhythm. Tungsten carbide tips deliver exceptional durability and can be fitted with rubber pads to improve grip on hard surfaces.
To explore further, check out the different types of hiking, walking and trail poles.
What size poles should you choose?
A word of caution: if you choose poles that don't match your activity or height, they can quickly become a hindrance rather than a help. Poorly chosen walking or hiking poles offer no benefit. Incorrectly adjusted poles often lead to poor posture and long-term discomfort. To ensure your poles deliver the comfort and safety you need, getting the correct size is essential.
The simplest way to choose your hiking pole size is to stand upright (wearing your walking shoes) on flat ground and hold the pole, tip on the ground, so that it is perpendicular to the floor. If the pole is at the right height, your elbow and forearm should form a 90° angle. Another method is to multiply your height in centimetres by 0.68 to determine the optimal height for your walking and hiking poles. If you are between two sizes, we recommend choosing the shorter one. Always make sure your forearm is parallel to the ground and forms a 90° angle with your elbow.
If you are out in the mountains or alpine terrain rather than on flat trails, you will need to adjust the length of your poles as you progress, depending on obstacles and elevation changes. That is why telescopic poles are best: you can shorten them for climbs and lengthen them for descents.
Hiking poles: with or without anti-shock?
Some pole models feature an anti-shock system that cushions impacts, absorbs vibrations, and better protects your joints. However, knowing how to use them properly is key to enjoying their benefits without hindering your performance.
On downhills, especially when descending fast, they cushion impacts well and absorb vibrations, offering superior comfort for the upper body and extra joint protection. However, they are unnecessary for Nordic walking, on flat ground or on ascents; in fact, they sap propulsion and reduce efficiency. Furthermore, your anti-shock poles must feature a lock-out system to disable the shock absorption on climbs, preventing them from draining your energy.
In summary: how to choose your walking and hiking poles?
To get the most out of your outings, protect your muscles and joints, conserve energy, and boost safety, comfort and performance, choosing the right walking and hiking poles is essential. Several factors come into play: your experience level, the terrain you tackle, and the specific sport you practice. To help you choose clearly and confidently, here is a concise guide to the key pole features suited to each activity.
Hiking poles:
- key benefits: gain stability and safety - reduce risk of falls and injuries
- shaft material: carbon or aluminium
- single-section or multi-section: choose telescopic or folding multi-section poles
- with or without anti-shock: with, for enhanced comfort on alpine hikes and mountain terrain
Nordic walking poles:
- key benefits: aids forward propulsion, increases endurance
- shaft material: choose carbon for maximum lightness
- single-section or multi-section: choose single-section poles
- with or without anti-shock: without anti-shock
Trail poles:
- key benefits: boost performance while protecting muscles and joints
- shaft material: aluminium or carbon
- single-section or multi-section: choose multi-section to minimise pack size
- with or without anti-shock: with, for enhanced comfort on descents
To learn more, explore how to choose your poles.
Try hiking poles once, and you won't head out without them! Now that you know everything about these essential accessories, see you out in the mountains!
