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The Case for Two Trekking Poles
Modern trekking poles used as a pair are the most effective walking aid available for multi-day trekking. The evidence is clear:
- Knee protection: Two poles used correctly reduce load on the knee joint during descent by up to 25%. With a loaded pack on a steep mountain descent, this is significant — particularly for trekkers with existing knee problems or anyone doing consecutive long downhill days.
- Symmetrical load distribution: Two poles distribute exertion across all four limbs. After a full day on the trail, this translates to measurably less fatigue.
- Balance: Four contact points provide fundamentally better stability on loose scree, river crossings and icy terrain than one or two feet alone.
- Uphill assistance: Planted correctly ahead of the body on steep ascents, poles allow you to engage your arms and shoulders, taking meaningful load off your legs.
For any serious multi-day trekking — EBC, Annapurna, Alpine routes, the Camino — two telescoping trekking poles are the standard recommendation. See our best trekking poles guide for tested picks.
The Case for a Single Hiking Staff
A traditional hiking staff — a single pole, fixed or adjustable — has genuine advantages that shouldn't be dismissed:
- One hand stays free: For photography, picking berries, opening gates, carrying maps — a single staff leaves one hand permanently available. On paths with frequent stiles, gates or technical sections requiring hand use, this is genuinely useful.
- Simplicity: A single piece of wood or bamboo staff has no moving parts, no failure modes, and can be found or improvised on any trail. Traditional Camino pilgrims use the bordon (single staff) for historical and cultural reasons.
- Stability on some terrain: On moderate terrain where you primarily want balance rather than load redistribution, a single pole can be sufficient.
- Weight: One pole is lighter than two, though the difference is modest for most trekkers.
When to Use Each
| Situation | Recommendation | Reason |
|---|---|---|
| Multi-day mountain trekking with heavy pack | Two poles | Knee protection and load distribution over consecutive days |
| High pass crossings (Thorong La, etc.) | Two poles | Balance on steep, potentially icy terrain essential |
| Camino de Santiago (cultural preference) | Either | Bordon is traditional; two poles more practical for knee protection |
| Day hiking on good paths | Either | Marginal difference — personal preference |
| Technical scrambling | Neither (pack them) | Hands needed for rock contact — poles are a hindrance |
| River crossings | Two poles | Four contact points vs two significantly improves stability in current |
What About Using Just One Trekking Pole?
Some trekkers use a single adjustable trekking pole rather than a traditional staff. This is a reasonable compromise — you get the adjustability and lightweight construction of a modern pole with the single-hand-free advantage of a staff. The asymmetric load distribution is less ideal than two poles, but it's a practical choice for trekkers on moderate terrain who also want one hand available. If you choose this approach, switch the pole to whichever hand is on the uphill side when traversing, and to the downhill side on steep descents.
Technique: How to Use Trekking Poles Correctly
Most trekkers use poles incorrectly and miss much of their benefit. The key principles:
- Set the right length: Elbow at 90 degrees when the tip is on the ground beside you. Shorten slightly for sustained uphill; lengthen for downhill to provide better braking.
- Use the wrist strap correctly: Thread your hand up through the strap from below, then grip the handle. This allows you to push down on the strap without gripping hard — dramatically reducing hand fatigue.
- Plant ahead on descents: The pole should be planted slightly ahead of and to the side of your lead foot, then used to brake as your weight transfers forward. This is what reduces knee load.
- Opposite arm to opposite leg: Natural walking rhythm has left arm forward when right leg is forward. Poles should match this rhythm — they shouldn't both plant simultaneously except on very steep ground.
Frequently Asked Questions
Do trekking poles make you slower on uphills?
Used correctly, no — and on steep sustained ascents they can make you faster by engaging your upper body. The technique that makes poles efficient on uphills is to shorten them slightly (3–5cm below your flat-ground setting), plant them behind your foot, and push through them as you step forward rather than planting ahead and pulling. This is the cross-country skiing motion and uses your arms as additional engines.
Can trekking poles cause problems?
Improperly used, yes. Locking wrists in a fixed position rather than using the wrist strap causes hand and wrist strain. Poles that are too long cause shoulder elevation and fatigue. Carrying poles without using them (holding them parallel to the trail rather than planting them) provides no benefit and creates an awkward swinging weight. And trekking poles are a hazard in crowded environments — be aware of other people around you, particularly on narrow paths.
What are rubber tips for, and when should I use them?
Rubber tip covers go over the metal carbide tip of trekking poles. Use them on hard surfaces (wooden boardwalks, stone steps, tarmac roads) where carbide tips slip and cause noise. Remove them on natural trail surfaces where you want the carbide to grip. Most poles come with rubber tips included; replacements are inexpensive. Store them over the carbide tip when not in use to prevent the tip scratching gear in your pack.