Enhance Your Walk: The Benefits of Using Hiking Poles

Ashley Hawke initially doubted the usefulness of trekking poles. However, after twisting her ankle on a tree root while descending a hill during a 2015 backpacking trip, she decided to give them a try.

“I was amazed at how much easier hiking became, especially while carrying a 40-pound pack,” said Hawke, now 30. “I used to think trekking poles were only for older adults, but now I recommend them to everyone.”

As a Ph.D. candidate specializing in integrative physiology, Hawke conducted a meta-analysis reviewing four decades of research on hiking poles. Although the number of studies was limited, the evidence indicated that using trekking poles frequently enhances balance, reduces strain on the legs, makes hiking feel less strenuous, and decreases muscle soreness.

Additional smaller studies suggest that trekking poles can lessen joint impact during hikes and even increase the cardiovascular benefits of walking.

This means that you don’t have to be an experienced backpacker or a senior citizen to gain advantages from trekking poles.

In simple terms, hiking poles can help you walk with greater ease, cover more ground, and move at a quicker pace. One study found that walking with poles increased oxygen consumption and calorie expenditure by over 20 percent.