How To Use A Walking Stick For Hiking | Proper Technique

For the best balance and efficiency, put your hand up through the bottom of the strap, grip the handle.

Most hikers pick up walking poles and thread the strap from the top like a keychain loop. That small mistake causes forearm fatigue and reduces efficiency all day. The strap is actually a load-bearing component — when used correctly, it transfers weight from your hand to your wrist and lets you push off without gripping hard. If you’ve felt your forearms burn after a short walk with poles, that’s a sign your strap is too loose and you’re over-gripping.

The correct method: slide your hand up through the bottom of the strap, pull down to grip, and let your wrist rest against it. Pair that with proper length and a natural arm swing, and your walking stick will carry a surprising amount of your weight on ups and downs. Many hikers with knee issues find that the right pole technique reduces impact on descents.

This guide covers the simple steps so you can start your next hike with confidence — here’s how to use a walking stick for hiking the right way.

The Correct Strap Technique

To use the strap correctly, slide your hand up through the bottom of the strap, then pull down and grab the grip. REI’s guide calls this the correct wrist strap technique. It transfers weight from your hand to your wrist and heel, so you don’t have to clamp down on the handle.

A loose strap forces you to over-grip, which leads to forearm fatigue within a mile or two. Tighten the strap enough so your wrist rests against it when you push down. The pole becomes an extension of your arm, not something you carry.

Most trekking pole problems come from technique, not gear. Taking 30 seconds to check your strap and length before you start can prevent hours of discomfort.

Why the Strap Confuses Most Hikers

The most common mistake beginners make is threading the hand through the top of the strap. It feels natural, but it places the strap across your palm instead of your wrist, reducing efficiency and creating a safety risk if you need to let go quickly.

• Over-grip fatigue: A loose strap makes you squeeze the handle constantly, tiring out your forearms and reducing blood flow to your hands.
• Poor push-off: Without the strap supporting your wrist, you can’t transfer body weight into the pole during each stride, so you lose forward momentum.
• Safety issue: If you trip, a strap threaded through the top is harder to drop quickly, increasing the chance of wrist or thumb injury.
• Lost efficiency: Your arm swing becomes unnatural because you’re adjusting your grip instead of letting the pole swing naturally.
• Inconsistent cadence: Without natural arm swing, you’ll plant at odd times, throwing off your rhythm and increasing tripping risk.

Getting the strap right on both poles takes ten seconds and changes everything about your hiking experience.

Planting the Pole for Balance and Power

Pole placement matters most when the trail gets rocky or steep. Think of the stick as an active tool, not a passive crutch. Plant the tip so it lands roughly where your opposite foot will touch down. This creates a stable triangle between your two feet and the pole.

As you push off, angle the pole slightly behind you. The forward motion comes from your arm pushing back, not from stabbing the ground ahead. Tasmanian Expeditions’ guide on optimal balance foot placement emphasizes that your foot should arrive right beside the pole tip, not ahead or behind it. That simple adjustment improves stability on uneven ground.

Match your pole plant to your step rhythm. If you walk with a left-right-left cadence, your left pole comes forward with your right foot. This keeps your torso stable and your arms swinging naturally. For uphills, shorten the poles slightly; for downhills, lengthen them. On technical terrain, you can also drop your grip lower on the pole for more precise control.

Terrain Type	Pole Length Adjustment	Strap Action
Flat or gentle	Baseline length (elbow at 90°)	Relaxed grip, natural swing
Uphill (steep)	Shorten 2–3 inches	Snug strap, pull forward
Downhill (steep)	Lengthen 2–3 inches	Snug strap, brake with wrist
Side slope (traversing)	Adjust uphill pole shorter, downhill pole longer	Keep grip firm on uphill side
Technical / rocky	Baseline length, grip lower	Use basket to prevent sinking

These adjustments take practice but quickly become automatic. The key is to stay aware of your pole plant and strap tension as conditions change.

Step-by-Step: Using Poles on the Trail

Once you have the basics down, follow this quick routine before and during your hike to make sure your poles are working for you.

1. Adjust length before you start: Stand with the pole tip on the ground. Your elbow should form a 90-degree angle when you grip the handle.
2. Set your straps: Thread hand from bottom, tighten so wrist rests against strap. Test by putting weight on pole without gripping hard.
3. Walk with a natural swing: Let your arms move as they normally would. Plant the pole as your opposite foot steps forward.
4. Check your rhythm every 30 minutes: If your forearms are tired, your strap or grip is wrong. Readjust or shorten the pole a bit.
5. Use the poles actively: Push off with each plant, don’t just let them drag. On steep uphills, pull yourself forward with the straps.

This rhythm shifts your load from your legs to your arms and core, reducing overall fatigue over long days.

Sizing Your Walking Stick for Your Height

Proper length is critical for technique. A pole that’s too long forces you to shrug your shoulders; a pole that’s too short makes you stoop. The general rule: with the tip on the ground, your elbow should be at a 90-degree angle. Improper length is the most common cause of shoulder and wrist pain on long hikes.

For hikers taller than about 6 feet, look for poles with a maximum length of at least 51 inches. REI’s guide on pole length for height recommends this minimum for taller users. If you’re shorter than 6 feet, most adjustable poles will work fine because you can shorten them enough.

Don’t forget that terrain changes the effective length. Shorten for uphills, lengthen for downhills. A few inches of adjustment can make a huge difference in comfort and efficiency. For those with osteoporosis, pushing through the poles may provide beneficial upper-body bone stimulus, though individual results vary. If you’re using poles for joint recovery, longer poles may offload more weight from your hips and knees, but check with your therapist.

Common Mistake	Why It’s a Problem	Quick Fix
Threading strap from top	Reduces efficiency, safety risk	Thread from bottom, pull down
Over-gripping due to loose strap	Forearm fatigue, wrist pain	Tighten strap until wrist rests on it
Pole length too long or short	Poor posture, reduced power	Adjust to 90° elbow with tip on ground

These simple fixes resolve the majority of technique problems hikers encounter. Once your sizing and strap are correct, the rhythm comes naturally.

The Bottom Line

Using a walking stick for hiking doesn’t require complicated moves. Master the strap, keep your arm swing natural, and plant the pole beside your foot. That’s most of the technique. Adjust length for terrain and check your grip every hour. With practice, you won’t think about the poles — they’ll feel like part of your body.

If you’re managing joint pain, osteoporosis, or recovering from surgery, talk to your physical therapist or a certified hiking guide before hitting steep trails. They can tailor the pole length and technique to your specific movement patterns and fitness level.