How To Size Your Trekking Pole?
Whether you’re an experienced hiker or just starting out, trekking poles can make your hikes significantly more comfortable and stable. They help maintain balance, reduce strain on your joints, and make tricky terrain easier to navigate. With the right pair of trekking poles adjusted to suit your height and the terrain, your outdoor adventures will be more enjoyable and less taxing.
However, getting the most out of your trekking poles requires proper sizing. This guide will walk you through how to size your trekking poles, whether they’re adjustable or fixed-length, and how to adjust them for different terrains.
Finding the Right Pole Length Based on Your Height
A good rule of thumb for sizing trekking poles is to ensure that your elbows form a 90-degree angle when you’re holding the poles with the tips on the ground near your feet. Most modern trekking poles are adjustable, which makes it easy to find the perfect length. However, fixed-length poles are still available and popular among ultralight hikers who prioritize weight and simplicity.
If you’re using fixed-length poles, a quick formula can help you determine the right length:
Required Pole Length = (Your Height in cm) x 0.68
For example, if you’re 170 cm tall, multiply 170 by 0.68 to get a recommended pole length of 115.6 cm. Round it to the nearest whole number, which would be 116 cm. This formula gives you a starting point, but the final adjustment should ensure that your elbows are at a comfortable 90-degree angle.
| Height (ft in) | Height (cm) | Suggested Pole Height |
| 4’0″ | 122 | 85 |
| 4’2″ | 127 | 90 |
| 4’4″ | 132 | 90 |
| 4’6″ | 137 | 95 |
| 4’8″ | 142 | 100 |
| 4’10″ | 147 | 100 |
| 5’0″ | 152 | 105 |
| 5’2″ | 157 | 110 |
| 5’4″ | 163 | 115 |
| 5’6″ | 168 | 115 |
| 5’8″ | 173 | 120 |
| 5’10″ | 178 | 125 |
| 6’2″ | 183 | 125 |
| 188 | 130 |
Also read: Trekking Pole Tips: Finally Use Them Right!
Fixed-Length vs. Adjustable Poles
Fixed-Length Poles:
- More lightweight and compact due to fewer parts.
- Ideal for hikers who prioritize weight and primarily hike on consistent terrain.
Adjustable Poles:
- Offer flexibility to adjust for various terrains.
- Great for hikers who encounter mixed terrain and need to change pole lengths frequently.
Most adjustable trekking poles feature markings to help you set the desired length quickly. These poles either use a twist-lock mechanism or a lever-lock system to secure the adjustment.
How to Adjust Trekking Poles
If you have adjustable trekking poles, you’ll need to learn how to properly set and lock them to your desired length.
Twist-Lock Mechanism:
- Twist the pole to unlock.
- Adjust the length by sliding the pole to the desired height.
- Twist in the opposite direction to lock it in place.
Lever-Lock Mechanism:
- Flick the lever open.
- Adjust the length by extending or retracting the pole.
- Flick the lever closed to secure the pole.
Make sure the poles are securely locked before you start hiking to avoid any unexpected collapses.
Also read: Understanding and Preventing Lower Back Pain After Hiking
Adjusting Trekking Pole Length for Different Terrains
Different terrains require different pole lengths to provide optimal support and comfort. Here’s how to adjust your trekking poles depending on the type of terrain you encounter.
General Hiking
For general flat terrain, stick to the basic formula: your height in centimeters multiplied by 0.68. Ensure your elbows remain at a 90-degree angle when holding the poles.
Uphill Hiking
When hiking uphill, shorten your poles to improve leverage and reduce strain on your shoulders. The steeper the incline, the more you should reduce the length.
Signs that your poles are too long for uphill hiking:
- Your shoulders feel raised or tense.
- You’re overreaching when planting your poles.
If you notice these signs, shorten your poles until you achieve a comfortable, natural position.
Downhill Hiking
Descending can be hard on your knees, but properly adjusted poles can alleviate some of that strain. Lengthen your poles when hiking downhill to improve balance and reduce joint impact.
How much you adjust the length depends on the steepness of the slope. Ensure your arms remain comfortably extended without overreaching.
Contouring
When hiking along a contour, such as a hillside path, adjust your poles to accommodate the uneven terrain:
- Shorten the pole on the uphill side.
- Lengthen the pole on the downhill side.
This adjustment will help you maintain balance and reduce the risk of slipping or falling.
Final Thoughts
Trekking poles are invaluable companions on the trail, offering support, stability, and reduced strain on your joints. However, they must be appropriately sized to your height and adjusted for the terrain to maximize their benefits.
By following the tips in this guide, you can ensure your trekking poles are perfectly suited to your needs, making your hikes more comfortable and enjoyable. So, grab your poles, adjust them to the right length, and head out to explore the great outdoors with confidence.
