Let Science Have Its Say: The Pros and Cons of Using Trekking Poles for Hiking and Alpine Climbing

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I use the Leki Micro Vario Cor-Tec TA trekking poles. I like the cork handles, the tent-pole-style folding of them so they can fit all the way into my pack, and the extended lower grip that allows me to hand my hand low in the wrist straps from time to time to save the muscles in my grip. (See my short video on this technique.)

These are my third set of poles since my third (yes, third) ACL reconstruction on my right knee, which happened back in 2013. And if we go back further, I’ve had a few more sets. Point being, I’ve used them… a lot.

When I began alpine climbing after my original knee injury, I did one year without poles. In year two, I switched, and I haven’t switched back. No, that doesn’t mean that I use trekking poles literally each and every time I go out. If it’s a short approach and a bunch of technical and steep climbing, then no reason to carry the extra weight. But when you are talking alpine climbing, that’s pretty rare. The approaches are usually pretty long, and I’m usually huffing the weight of my technical gear for quite awhile.

For me, it came down to transferring some of my pack weight off of my legs - with my bad knee - and onto my poles. The benefit of less stress on my knee became more significant when heading down.

That makes perfect sense, right? Save my arthritic knee from some pounding.

But did I know what I was giving up? I had a vague notion that I was probably burning more calories due to the repetitive act of moving a small amount of weight out in front of my body. But that was about it.

It turns out, that notion was correct. But I was wrong that I was transferring my pack weight to my poles. You can, but only with expedition-sized weight. With comparatively lighter loads, you don’t see that much benefit - at least not in weight transference.

However, there are other benefits to be had. That feeling that my knee was being saved from a pounding? Well, turns out that’s real - and a big difference, too: nearly 20% less impact force in the joint.

And yet, there is also an increase heart rate and with it, increased respiration. But… and then again…

That’s the thing about trekking poles, there is always a counter argument. So, the real issue is that I was assuming that I was making a good tradeoff decision, rather than being more confident and knowing. And that’s where this review of the scientific literature into the pros and cons of trekking poles comes in.

I know that nothing is “perfect,” particularly with outdoors gear. You want breathability? Then you have to give up some degrees of waterproofing. You want cheap? Get ready to add in some weight. So, I’m accustomed to making gear decisions based on tradeoffs. In fact, I kind of hate the gear reviews that say something is “perfect” or “right for everyone.”

But to make a tradeoff decision, I have to actually know the tradeoffs. That’s why I weigh all my gear. The decision to bring an item on a particular trip comes at a weight cost. I need to know that cost side of the cost/benefit equation if I am to decide if it’s worth bringing.

So, finding some research - no matter how imperfect - is a great starting point for me to rethink when trekking poles might be right for me. I hope this video help you think critically about when (if ever) they are right for you.