When it comes to walking in the hills, especially on broken ground, trekking poles have become standard issue for loads of people.

We think that trekking poles definitely help with stability, especially when we’re carrying a heavy load on our backs.

But do they really make a difference to how much energy we use and how much pressure hits our knees?

Let’s delve into the research and practicality of using trekking poles, particularly when tackling steeper climbs in the mountains.

Do Trekking Poles Save Energy?

The Science Behind Trekking Poles

Nicola Giovanelli, a mountain runner, coach, and sports science professor at the University of Udine, has conducted extensive research on the use of trekking poles.

His studies, published in the European Journal of Applied Physiology, reveal some real insights.

Giovanelli’s research involved rigging a treadmill to climb at angles of up to 45 degrees, equipped with force-sensitive poles and insoles to measure the impact of using poles on uphill climbs. The results were really interesting.

While trekking poles don’t necessarily save energy, they do help you climb faster and reduce the strain on your legs.

Key Findings from the Study

Skill Factor: The effectiveness of poles depends on how actively you use them. Using poles ‘passively’ won’t provide lots of benefits.

Increased Speed: Using poles can make you 2.5 percent faster on steep inclines.

Reduced Leg Strain: Poles help shift some of the load from your legs to your arms, reducing the force exerted by your legs by about 5 percent.

Practical Benefits of Trekking Poles

Real-World Applications

While treadmill tests provide controlled conditions, real-world hiking is a different ball game. Outdoor tests showed that even on irregular surfaces, the benefits of using poles persist.

The need to place poles and feet accurately adds a layer of complexity, but the overall trend remains: poles help you climb faster and reduce leg strain.

Versatility on Different Terrains

• Steep Uphills: Poles are particularly beneficial on steep ascents, helping you maintain speed and reduce leg fatigue.
• Level and Undulating Trails: The benefits are less pronounced but still present. Poles can provide stability and reduce the risk of falls.
• Downhill Trails: Poles can help absorb impact, reducing strain on your knees and joints.

Why European Runners Swear by Trekking Poles

Cultural Differences Using Poles

There’s a longstanding cliché in mountain trail running: European runners are more willing to use poles and tend to outperform on the toughest courses compared to their North American counterparts who are more hesitant.

This cultural difference highlights the practical benefits of poles, especially on challenging terrains.

Making the Case for Trekking Poles

If you’re planning a mountain walk with long, steep ascents, or if you’re venturing into rugged, uneven ground, trekking poles can be a game-changer.

They not only help you climb faster but also reduce the strain on your legs, making your hike more enjoyable and less taxing.

Conclusion: Should You Use Trekking Poles?

The evidence is pretty clear – trekking poles offer real benefits, particularly on steep uphill climbs.

They help you climb faster, reduce leg strain, and provide stability on uneven terrain.

While they may not save energy, the shift in load from your legs to your arms can make a world of difference, especially on long climbs.

You probably should be using trekking poles if you’re walking in the mountains often, especially if you’re carrying heavy loads or travelling over uneven ground.

If you’re carrying very heavy bags as part of a Search and Rescue team you should definitely be using poles.

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What Owen and Emma think about Walking Poles

We haven’t been using walking poles for very long.

We’re not sure why we didn’t start using them sooner.

Emma started using poles a few years ago – “I got them for my Mountain Leader assessment, and just kept using them”.

She mostly likes them for carrying a pack and heading downhill.

Owen started using poles this year after a physio told him he needed to “be more upright”.

We think walking poles are pretty good for posture, stability and speed.

If you’re carrying a heavy pack they’re probably really important.

We don’t think that walking poles take much ‘pressure off your knees’ – that’s doesn’t seem logical and there’s no research to back it up.

Walking poles are great to carry in case of a minor lower limb injury – they might make the difference, allowing you to walk off the hill.

Emma uses LEKI Makalu FX Carbon poles, because she is graceful and nimble – they cost about £145 for a pair.

Owen uses LEKI Sherpa FX One Carbon poles – because he is an oaf – the cost about £125 for a pair.

You do NOT have to spend that much money on poles.

BUT – defo spend a bit extra on folding poles if you can, they’re loads easier to carry.

Alpkit have a pair of folding poles for £40.

We like using poles, they do seem to hold us more upright, they do make us move faster, they do make us more stable.

And that’s what we have to say about walking poles.