Adjusting Trekking Pole Height Made Easy for Any Terrain
Adjusting Trekking Pole Height Made Easy for Any Terrain
You grab your trekking poles for a hike and realize you're not sure if they're at the right height. Too short and you'll hunch over all day. Too long and you'll strain your shoulders with every step. Get it wrong and you'll feel it everywhere. Your knees take extra impact going downhill. Your back aches on flat ground. Your arms burn on climbs. A simple height mistake turns a good hike into an uncomfortable slog.
The fix is straightforward. Set your poles so your elbow forms a 90 degree angle when you grip them. Then adjust up or down based on the terrain ahead. That's the core principle that works for everyone, regardless of your height or experience level.
This guide shows you exactly how to adjust your trekking pole height for any situation. You'll learn the base setup method, how to modify for uphill and downhill sections, and how to lock everything securely in place. By the end, you'll know how to dial in your poles perfectly before you hit the trail.
Why trekking pole height matters
Your pole height directly affects how your body handles stress on the trail. Incorrect height forces your joints to compensate for the mismatch between your natural stride and where your poles land. This compensation creates unnecessary strain on your knees, hips, shoulders and lower back over the course of a hike.
When your poles are set incorrectly, you're essentially fighting against your own equipment with every step.
Physical consequences of wrong height
Poles set too short make you lean forward and hunch your shoulders, which tightens your neck and upper back muscles. Poles set too long force you to reach awkwardly with each plant, pulling your shoulders up and creating tension through your arms. Either mistake increases fatigue and reduces the stability benefit that poles should provide.
Adjusting trekking pole height properly transforms them from awkward sticks into extensions of your body. Correct height lets you maintain neutral posture, distributes impact forces evenly across your frame, and reduces knee stress by up to 25% on descents. You'll cover more ground with less effort and finish your hikes feeling stronger instead of beaten up.
Step 1. Find your base trekking pole height
Start adjusting trekking pole height indoors before your hike. Stand on a flat, level surface wearing the shoes you'll hike in, as different footwear changes your overall height by several centimetres. Hold your poles upright with the tips touching the ground directly in front of your toes, keeping your shoulders relaxed and your body in a natural standing position.
The 90-degree elbow method
Check your elbow angle by looking at your arm from the side. Your forearm should sit parallel to the ground, creating a right angle at your elbow joint. This position distributes stress evenly through your arm and shoulder without forcing you to reach up or push down awkwardly.
The 90-degree angle gives your arms maximum pushing power on climbs and optimal shock absorption on descents.
Adjust your poles using these steps:
- Flip open the locking mechanism on each pole section
- Extend or collapse the lower sections until you achieve the 90-degree angle
- Tighten the locks firmly to prevent slipping during use
- Test both poles to confirm they match in height
Quick height formula
Multiply your height in centimetres by 0.68 to get your baseline pole length. Someone who stands 175 cm tall would start with poles set to 119 cm (175 × 0.68 = 119). Round to the nearest centimetre and use this as your starting point, then verify with the elbow test. The formula works for most people but your arm proportions might require slight adjustments up or down.
Step 2. Adjust for uphill, downhill and flat
Your base height works perfectly on level ground, but terrain changes demand different pole lengths to maintain proper form and reduce joint stress. The same poles that feel balanced on flat trails will throw off your rhythm on steep climbs or descents. Adjusting trekking pole height for terrain takes seconds but saves hours of discomfort.
Uphill adjustments
Shorten your poles by 5 to 10 centimetres when facing sustained climbs. This reduction lets you plant your poles higher on the slope without overreaching, which keeps your body upright and maximizes pushing power through each stride. Test the height by planting your pole on an incline. Your elbow should still bend at roughly 90 degrees when your hand grips the pole.
Shorter poles on climbs transform them into powerful levers that propel you upward with less leg effort.
Downhill adjustments
Extend your poles by 5 to 10 centimetres before starting a descent. Longer poles let you reach forward and plant them lower on the trail ahead, which transfers impact away from your knees and into the poles. Your arms should remain slightly bent when the pole tip contacts the ground below you. Avoid fully locking your elbows, as this reduces shock absorption.
Flat terrain settings
Return to your base 90-degree elbow height for flat sections and gentle rolling terrain. This position balances stability with energy efficiency, letting you maintain a natural walking rhythm without adjusting every few minutes. Your poles should swing comfortably at your sides, making contact with the ground in time with your opposite foot. Skip the constant tweaking on minor terrain changes. Save adjustments for slopes that last longer than 100 metres or exceed a 10-degree angle.
Step 3. Set and check your locking mechanisms
Adjusting trekking pole height means nothing if your locks fail mid-hike. A loose lock lets the pole collapse under your weight, which can cause falls on uneven terrain. Test your locking mechanisms before every hike and recheck them after adjusting for terrain changes throughout your day.
Testing your locks under load
Plant your pole firmly on the ground and push down hard with both hands, applying your full body weight through the grip. The pole should remain completely rigid without any sliding or creaking sounds. Repeat this test on both poles after you've set your desired height. Twist-lock mechanisms need an extra quarter turn beyond finger-tight to engage properly. Lever-lock systems should snap closed with noticeable resistance.
A properly secured pole won't budge even when you apply your entire body weight through it.
Common locking mistakes
Check that pole sections align straight before tightening the lock. Twisted sections create uneven pressure that weakens the hold over time. Avoid over-tightening twist locks, as this strips the threading and makes future adjustments difficult. Lever locks should click firmly into place without forcing them past their natural stopping point.
Step 4. Fine tune on the trail and fix issues
Your first few minutes on the trail reveal problems that indoor testing can't detect. Pack weight shifts your centre of gravity, uneven ground changes your stride pattern, and fatigue alters your form. Watch for discomfort signals during the first kilometre and make small adjustments before minor issues become major problems.
Signs your height needs adjustment
Pain in your shoulders or upper back means your poles sit too long, forcing you to reach upward with each plant. Wrist strain or elbow discomfort indicates poles set too short, making you bend your arms at awkward angles. Listen to your body instead of sticking rigidly to measurements. Lower back tightness often develops when one pole extends longer than the other, creating an uneven gait that twists your spine with every step.
Discomfort within the first 15 minutes of hiking signals a height problem that will only worsen over distance.
Quick fixes while hiking
Stop and make small 2 to 3 centimetre adjustments rather than large changes. Plant your poles and check your elbow angle again, then walk for five minutes to test the new height. Mark your ideal settings by scratching a small line on each pole section with a key or coin. These reference marks let you return to proven heights quickly when adjusting trekking pole height for different terrain. Retighten all locks after adjustments, as movement during hiking can loosen mechanisms you secured earlier.
Bring it all together
Adjusting trekking pole height becomes second nature after a few hikes. Start with the 90-degree elbow method on flat ground, then modify for terrain changes as you encounter them. Test your locks before and during each hike to avoid equipment failures on steep sections. Fine tune based on comfort signals from your body rather than sticking to rigid measurements. Find quality trekking poles and outdoor gear that make setup and adjustment straightforward, so you spend less time fiddling with equipment and more time enjoying the trail ahead.
