Recommended for Most Hikers
Hiking with Trekking Poles
$50–$210
Knee impactReduces by 25% on descent (research-backed)
Stability4 points of contact on uneven terrain
SpeedFaster on uphills — push assists leg drive
WeightCarry 8-12oz but save leg energy
BalanceSignificant advantage on stream crossings
FatigueDistributes load to upper body
No independent score
Full Review →
Fine for Fit Hikers on Easy Terrain
Hiking Without Poles
$0
Knee impactFull load on knee joints on descent
StabilityTwo-point contact
SpeedFaster on flat, easier trail running
WeightLighter — no poles to carry
BalanceRequires more active technique
FatigueArms free — less upper body engagement
No independent score
Bottom line: If you hike with a loaded pack on terrain with any significant descent — and the AT qualifies — poles reduce knee impact by a research-backed 25%. The Appalachian Trail in Pennsylvania, New Hampshire, and Maine is famously rocky. Knee pain is the most common reason hikers cut trips short. Poles cost $50 entry-level. The math is obvious.
Head-to-head differences
Knee protection
Hiking25% reduction in forces on knee joints on descent — research-backed
HikingFull joint load on every step downhill
Poles win unambiguously for anyone with descent miles ahead.
Stability on technical terrain
Hiking4 points of contact — dramatically more stable on roots, rocks, and stream crossings
Hiking2 points — requires more active technique and slower pace
Poles win on technical AT terrain.
Trail running and fast hiking
HikingPoles require management — stow when running
HikingArms free — natural running movement
No poles win for trail running and fast hiking without a heavy pack.
Stream crossings
HikingPoles significantly improve confidence and stability
HikingRequires careful technique — more vulnerable to slips
Poles win on water crossings.
Choose Hiking if:
- →Any backpacking trip with elevation change and a loaded pack
- →AT section hiking from Virginia to Maine
- →Anyone with existing knee concerns or previous injuries
Choose Hiking if:
- →Trail running and fast-packing without heavy loads
- →Short day hikes on flat terrain
- →Hikers who find poles disruptive to their natural movement pattern
See all Trekking Poles reviews
Full rankings, specs, and scores for every product in this category.
View Full Category →Common Questions
Do trekking poles really protect your knees?
Yes — research published in the Journal of Orthopaedic & Sports Physical Therapy found that trekking poles reduce compressive force on the knee joint by approximately 25% on downhill terrain. For backpackers carrying 20-35lb packs on long descents, this difference is significant over a multi-day trip.
What length trekking poles do I need?
Set elbow at 90° with the pole tip on flat ground. As a rough guide: 5'0"-5'3" → 100-105cm; 5'4"-5'7" → 105-115cm; 5'8"-6'0" → 115-120cm; 6'0"+ → 120-130cm. Adjustable poles handle this automatically. Shorten 5-10cm for steep uphills, lengthen for steep downhills.
Can I start hiking with trekking poles mid-trip?
Yes — there is no adaptation period required. Many hikers send poles ahead to a resupply point and pick them up when terrain gets demanding. On the AT, hikers often add poles at the start of the rocky Pennsylvania sections or the challenging terrain in New Hampshire and Maine.