Use walking poles by adjusting them so your elbows rest at a 90-degree angle, threading your hand up through the strap from below.
Walking poles look simple enough — you grab the handles, extend your arms, and the rest should take care of itself. But most hikers pick up a pair and immediately adopt habits that make the poles less useful and more tiring. The straps hang loose, the height is wrong, and the arm swing comes from the shoulders instead of a relaxed pendulum. A pole that is too long can actually push you off balance on uneven terrain.
The difference between poles that help and poles that fight you comes down to a few small adjustments. Setting the correct height, using the straps as weight-bearing loops, and matching your foot placement to the pole plant will make the whole motion feel natural. This guide walks through the fundamentals so you can cover ground with better stability and less fatigue.
Setting The Right Pole Height
The most common setup mistake is hiking with poles that are too long or too short. When your poles are set correctly, your elbows should sit at roughly a 90-degree angle while you hold the tips on the ground near your feet. This bend allows your arms to swing naturally without hiking your shoulders up toward your ears.
For adjustable poles, extend the sections until the top of the grip sits about 6 to 8 inches above your elbow when you stand upright. Check the numbers printed on the shaft — if the two sides are set to different lengths, your gait will feel uneven and one shoulder will sit higher than the other. Set both poles to the same marking before locking them.
Why 90 Degrees Works
That 90-degree angle is not arbitrary. It places your forearm roughly parallel to the ground, which lets you push downward into the pole without bending your wrist or shrugging your shoulders. A locked-out arm or a severely bent elbow both waste energy over a long day.
Why The Strap Matters More Than The Grip
Most beginners grab the handle tightly, as if the pole were a walking cane. That mistake tires out the forearm quickly and sends vibration straight into the wrist joint. The strap is meant to take that load for you.
- Threading the strap correctly: Insert your hand up through the bottom of the strap, then bring it over the top and grip the handle. This transfers pressure to the heel of your hand and wrist so your fingers can stay loose.
- Relaxed grip: A death grip wastes energy. With the strap bearing your weight, you should be able to open your fingers briefly without dropping the pole.
- Downhill technique: Lengthen the poles slightly or slide your hand higher on the grip so you can plant them ahead of your body to take pressure off the knees.
- Uphill technique: Shorten the poles or grip lower on the handle to avoid raising your elbows too much.
This basic strap method is worth practicing on flat ground before you point yourself up a mountain. Once it feels automatic, you will notice significantly less hand fatigue after a full day of hiking.
Foot Placement And Pole Timing
Poles are most stable when you synchronise the plant with your foot movement. The key rule is simple: place the tip of the pole on the ground and set your foot down right beside it. Keeping the pole inline with your foot gives you a direct column of support rather than a sideways lever that twists your torso.
Many hikers stare at the pole tips, which leads to tripping on rocks and roots they should have seen. Keep your eyes scanning the trail ahead. Your peripheral vision will handle the pole placement once you practice the timing for a few minutes.
| Terrain | Pole Height | Plant Position |
|---|---|---|
| Flat or gentle grade | 90-degree elbow | In line with opposite foot strike |
| Steep uphill | Shorten 5–10 cm (2–4 in) | Slightly behind the foot to push forward |
| Steep downhill | Lengthen 5–10 cm (2–4 in) | Ahead of the foot to absorb impact |
| Sidehill traverse | Uphill pole shorter, downhill pole longer | Beside each foot, level with the hips |
A guide from Tasmanian Expeditions covers this exact timing — the foot placement beside pole method is one to study. Matching the pole plant to your foot placement reduces wobble and keeps your momentum moving forward rather than side to side.
Adjusting Your Technique For The Terrain
Flat ground, steep climbs, and descents each ask for a small change in how you hold and plant the poles. Sticking to one setting for the whole hike is a missed opportunity.
- Flat or gentle grades: Use the standard 90-degree arm swing. Let the pole tip touch the ground at the same moment your opposite foot lands.
- Steep uphills: Shorten the poles by 5–10 cm so you push forward without raising your shoulders. Plant slightly behind your foot to drive yourself upward.
- Steep downhills: Lengthen the poles so you can plant them ahead of your feet. This transfers some of the impact from your knees to your arms.
- Sidehills: Hold the uphill pole shorter and the downhill pole longer to keep your torso level and avoid leaning into the slope.
These adjustments take only a few seconds with adjustable twist-lock or lever-lock poles, and they make a visible difference in how stable you feel on uneven terrain.
Common Mistakes And How To Avoid Them
Even experienced hikers develop habits that reduce efficiency. The most frequent problems involve using the wrong pole height, leaving the straps dangling, and letting the arms cross the center line of the body.
Crossing the pole in front of your body forces your shoulders to rotate, which wastes energy and twists your spine. Keep the plant close to your body, roughly in line with your foot. Leaving the straps loose forces your fingers to grip harder than necessary — threading your hand correctly solves several problems at once.
| Issue | Result |
|---|---|
| Poles too long or too short | Shoulder strain, reduced arm swing, early fatigue |
| Straps hanging unused | Death grip on handle, wrist and forearm pain |
| Pole crossing the center line | Twisted torso, wasted rotation, reduced efficiency |
| Poor leg-pole rhythm | Frequent tripping, less forward propulsion |
Per REI’s comprehensive guide on pole sizing, the 90-degree elbow angle is the standard starting point for most hikers on most terrain. If you are dealing with a specific knee or hip condition, some users prefer slightly shorter poles and a more relaxed arm angle similar to Nordic walking. It is worth experimenting on short, easy trails before committing to a setup for a long trip.
The Bottom Line
Getting the most from walking poles comes down to a few specific details — setting the correct height so your elbows sit at 90 degrees, threading the strap so your wrist carries the load, and planting each tip beside your opposite foot in a natural rhythm. Practicing these elements on easy terrain for ten minutes before a long hike helps them feel automatic.
If you have a specific injury or are unsure about the right pole length for your frame, a certified hiking guide or a knowledgeable staff member at an outdoor gear shop can help you fine-tune the setup that works for your body and the trails you plan to hike this season.
References & Sources
- Com. “How to Use Walking Poles” When using poles, place the tip of the pole on the ground and position your foot right beside it for optimal balance.
- Rei. “Trekking Poles Hiking Staffs” Adjust the poles so your elbow is at a 90-degree angle when holding them with the tips on the ground near your feet.