Hiking sticks, also known as trekking poles, are an incredibly useful piece of gear for hikers of all ages and abilities. Using a hiking stick or two poles provides a wide range of benefits that enhance safety, stability, comfort, and performance on the trail. Here’s an in-depth look at why you should use a hiking stick.
Improved Balance and Stability
One of the prime advantages of using a hiking stick is enhanced stability over uneven terrain.
Prevent Falls and Spills
Digging the tip of a hiking stick into the ground provides an extra point of contact for balance. This prevents falls on rocks, roots, and other obstacles.
Aid Proprioception
The added tactile input from your hands gripping the stick improves proprioception – your body’s sense of position in space. This spatial awareness helps you stay upright.
Wider Base of Support
By widening your base of support with a hiking stick, you’re less likely to get knocked off balance. Widening your stance also boosts stability.
River Crossings
Using a stick for balance and probing stream depth makes potentially slippery river crossings safer and steadier.
Reduced Joint Impact and Strain
Hiking sticks minimize stress on your joints, especially helpful when carrying loads.
Absorb Shock
Digging the stick into the ground absorbs impact through your arms instead of just your legs cushioning all the force. This reduces stress on your hips and knees.
Share Pack Weight
Planting your stick and leaning forward transfers some of the weight of your backpack from your shoulders to your arms. This distributes the load.
Take Pressure Off Knees
Pushing with your arms allows you to lift some of the work of propelling yourself up inclines off your knees, saving wear and tear.
Prevent Injury
Over-striding downhill can lead to falls and knee injuries. Proper use of hiking sticks controls descent and reduces impact on joints.
Upper Body Workout
Incorporating your arms and core muscles provides exercise benefits beyond just working your legs.
Engage Arm Muscles
Gripping and planting hiking sticks works your arms, shoulders, and upper back more than regular walking or hiking without poles.
Activate Core
The rotational movement and torso engagement required for efficient hiking stick use strengthen abdominal and lower back muscles.
Burn More Calories
The added upper body muscle recruitment when using sticks burns up to 20% more calories compared to regular hiking.
Healthy Heart
Research shows that including arm work like hiking with poles triggers positive vascular effects on heart health.
Traction and Braking Assistance
Hiking sticks provide needed traction and braking power over varied terrain.
Icy Surfaces
The spike or carbide tip on most hiking sticks penetrates through snow and ice for stable traction on slick surfaces.
Muddy Trails
Plunging sticks into swampy ground or mud gives you added stability and leverage to pull through the muck.
Steep Descents
Jabbing sticks in hard provides braking assistance and stability when hiking sharply downhill.
Stream Crossings
Poles improve traction and probing creek beds gives you a feeling of security crossing water.
Aid on Tricky Obstacles
From scrambles to stream crossings, hiking sticks lend a hand when tackling obstacles.
Scrambling Over Rocks
Poles provide stability when clambering over boulders or rocky sections of the trail. Plant them for support.
Steep Inclines
Use sticks to steady yourself negotiating steep uphill sections and aid your climb over the crest.
Downed Trees
Haul or raise yourself over large downed trees blocking the path assisted by your poles.
Ford Streams
Probing with sticks helps determine stream depth and using them for support crossing creeks is very helpful.
Other Benefits of Hiking Sticks
Fend Off Wildlife
Waving trekking poles and making noise will scare off snakes or aggressive animals on the trail.
Hang Gear
Lashing clothing, packs, or wet tent flies to your sticks and keeps items off the wet ground.
Ensnare Cobras
Pin an angry cobra’s head to the ground with your pole tip if necessary to protect yourself.
Camera Stabilizer
Placing cameras on a hiking stick provides a stabilized monopod for sharp nature shots.
Tent Poles
In a pinch, sturdy hiking sticks can substitute for broken tent poles.
Splints
Padding sticks makeshift splints to immobilize limbs with suspected fractures.
Self-Defense
Though not their intended use, hiking sticks could provide protection from humans or animals in emergencies.
How to Use Hiking Sticks
To maximize efficiency and benefits, use trekking poles properly:
- Adjust pole length to fit – elbow should bend 90 degrees when grip is at waist level
- Grip loosely with straps snug but not constricting
- Plant poles opposite arm/leg stride – right arm/left leg and vice versa
- Dig trekking spikes firmly into the ground with each stride – don’t just tap
- Let arms swing naturally – don’t grip rigidly or jab poles forcefully
- Engage core muscles and torso rotation to propel arms forward
- Time pole plants to transfer weight just as weight shifts to the opposite leg
- On ascents, concentrate on pushing down through arms to lift the body
- On descents, focus on braking force through planted poles
Hiking Stick Features and Materials
Key features that affect price, durability, and performance:
Adjustability
Multiple telescoping sections allow custom sizing. Twist locks or clamps lock at the desired length.
Shock Absorption
Spring-loaded, anti-shock systems reduce impact on joints. Air cylinders, springs, or molded designs cushion.
Grips
Contoured EVA foam grips allow comfortable hold. Cork grips absorb sweat and soften with use.
Straps
Adjustable straps below the grip add control. Padding prevents irritation. Some integrate ski pole features.
Tips
Carbide flex tips provide traction and grip. Replaceable tips increase durability. Baskets prevent sinking.<div class=”table-responsive”>
| Material | Characteristics |
|---|---|
| Aluminum | Affordable; absorbs shock; prone to bending at high stress points |
| Carbon Fiber | Lightweight yet strong; reduces vibration; expensive |
| Composite | Affordable; absorbs shock; prone to bending at high-stress points |
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Trekking Pole Types
There are a few main varieties, each with pros and cons:
One Piece Poles
- Simple, no moving parts
- Less to break or fail
- Not adjustable for terrain/tasks
- Must buy a specific size
Telescoping Poles
- Adjust length easily
- Adapt pole length for steepness
- More moving parts may fail
- Heavier than one piece usually
Folding Poles
- Collapse down compactly for storage
- Easy to pack in luggage or backpack
- Lose shock absorption properties
- Not as durable over time
Hiking Stick Accessories
Optional extras for further enhancement:
- Baskets – keep pole tips from sinking into soft ground
- Rubber tips – Use on the pavement; to prevent scratches
- Mud/snow baskets – Larger diameter baskets improve flotation
- Camera adaptor – Attaches camera on top of pole for monopod use
- Powder baskets – Broad, flat baskets provide better support in deep snow
Hiking Stick Maintenance
- Inspect segments and clamp locks before each use for damage
- Clean dirt and mud off sections after each use; wash grip and straps
- Re-adjust the tightness of locks/clamps if needed
- Lubricate twist locks occasionally with silicone spray
- Check the condition of tips; replace them if excessively worn down
- Allow moisture inside poles to dry out completely after each trip
Hiking Stick FAQs
Are hiking sticks necessary?
No, hiking sticks aren’t absolutely necessary, but they provide many benefits for balance, reducing strain, stability, and braking assistance. They are highly recommended for aging hikers or those with knee/ankle issues. Use is a personal preference based on your needs.
Do hiking sticks really reduce the joint impact?
Yes, studies show hiking sticks reduce compressive forces on hips and knees by up to 25%. The arm movement shares impact with the legs instead of just your legs cushioning all the force. Less impact over years of hiking prevents joint issues.
Can I use cross-country ski poles instead?
Yes, adjustable cross-country ski poles work quite well as hiking sticks, especially in winter conditions. The basket size is optimized for rolling terrain rather than flotation. Get poles long enough to use on flat ground, not just an uphill kick.
How do I choose hiking stick length?
Ideal hiking stick length is chosen by measuring the height from your wrist to the ground, then adding 14-17 inches depending on your height. Stick height can be fine-tuned based on the steepness of the terrain. Adjustable telescoping poles allow you to easily resize.
Should I get one or two hiking sticks?
Two sticks are better for maximizing balance and stability benefits, but one stick can still help if you have an old injury or weakness on one side. Start with one until you get the hang of the timing and technique, then add a second stick. Using two engages your core more as well.
Are cheap hiking sticks OK for light use?
For occasional light day hiking on flatter trails by a leisurely hiker, cheap aluminum sticks around $20 may suffice. But frequent hikers or those on steep, uneven terrain are wise to invest in sturdier poles with advanced grip, shock absorption, and tip features.
At what age should a child start using hiking sticks?
Kids can start using child-sized hiking sticks as young as 3 or 4 years old on family hikes. Starting young helps them learn proper techniques. Look for adjustable youth poles that are durable yet lightweight. Make sure to teach periodic pole-free breaks to build complementary balance skills.
Can I use hiking sticks for Nordic walking on the pavement?
Yes, hiking sticks work quite well for Nordic walking on roads and sidewalks to incorporate upper-body exercise. Look for rubber tips to prevent scratching or tapping pole sounds. Adjust your hand position higher and use a shorter strap length compared to hiking terrain.
Do I need snow baskets if hiking in summer?
For general summer hiking, standard trekking baskets that come on most poles work fine. The smaller diameter helps poles penetrate and grip dirt, mud, or gravel. Only swap out for larger snow baskets when necessary in deep winter snow conditions to prevent sinking.
How can I carry my hiking sticks when not using them?
When you need your hands free, comfortable options to carry folded poles include: attaching them to the sides of your pack using compression straps, clipping them to load lifter straps, slinging them diagonally across your chest, or connecting them to make a single long pole to rest across your shoulders.
Can I use trekking poles for backcountry skiing?
Yes, adjustable trekking poles work quite well for backcountry ski touring and mountaineering. Look for adjustable poles that have an extended length fitting your chin height. Get large powder baskets. Shorten your grip on steep ascents and lengthen on descents. Most come with snow tips.
Do hiking sticks damage trails more than boots?
No, research shows hiking stick tip pressure is equal to or less than boot impact, especially when used properly with elbow flex. However, improperly jabbing sticks forcefully instead of just tapping does increase erosion. Follow Leave No Trace principles and hike conscientiously.
Can hiking sticks be used for fording rivers?
Yes, hiking sticks are quite useful when fording rivers, for balance and stability in currents, probing depth, and evaluating stream bottom conditions. But don’t solely rely on them for safety in dangerous high water crossings – bring proper safety gear like a throw rope and wear a life jacket in swift water scenarios.
What accessories do I need for hiking sticks?
The only accessory that may be necessary to purchase in addition to basic sticks is replacement tips once they become worn down. Other accessories like mud/snow baskets, camera adaptors, and rubber tips are optional based on personal activity and preferences. Don’t overcomplicate with excess gadgets.
Can I take hiking sticks on a plane?
Yes, adjustable telescoping hiking sticks are permitted in carry-on luggage on most airlines. Grips may need to be removed to fit length restrictions. Lock poles to prevent accidental extension. Some airlines like Southwest don’t allow poles at all, so always check regulations. Case tips to avoid damaging the plane.
Are used hiking sticks safe to buy?
Buying quality used hiking sticks can save money if they have been properly cared for and not damaged. Inspect them closely for any cracks, misalignments, tip wear, dents, corrosion, or lock/clamp issues that could cause failure. Replacing worn parts may be needed. Handle gently since carbon fiber can deteriorate.
Conclusion
The advantages of hiking sticks are extensive, from boosted stability and reduced joint impact to aiding tricky obstacles and providing braking power. With the right technique and fit, sticks enhance confidence, safety, and performance on the trail for hikers of every ability level. Any disadvantages like added expense or weight are minor compared to the benefits. Give hiking sticks a try to step up your hiking game!
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My name is David James I am an adventurous hiker based in California. Through this weblog, I percentage my passion for exploring nature’s wonders, documenting breathtaking trails and hidden gemstones.