Do Trekking Poles Reduce Knee Strain? Science-Backed Answers for Hikers

The short answer: Yes, dramatically—especially on descents. Research confirms trekking poles reduce compressive forces on knees by 15–28% (Journal of Sports Science & Medicine). Here’s how they protect your joints and how to maximize benefits:

The Biomechanics: How Poles Unload Your Knees

1. Weight Redistribution:Transfers ~5–8 kg of load per step from legs to upper bodyReduces patellofemoral (kneecap) pressure by 25% on declines
2. Stability Enhancement:Prevents destabilizing "micro-slips" that strain ligaments
3. Shock Absorption:Poles absorb 20–30% of impact energy before it reaches knees

Evidence from Trail & Lab

Critical Technique: Doing It Right

Wrong Technique WORSENS Strain!

• ✘ Holding poles too long/short
• ✘ Stabbing poles beside feet
• ✘ Locked elbows

Pro Methods for Knee Relief:

1. Downhill:Lengthen poles 5–10 cmPlant tips ahead of feet (creates "braking" effect)Lean slightly forward (counterintuitive but reduces joint shear)
2. Uphill:Shorten poles 5–8 cmPush through wrist straps to engage lats
3. Flat Terrain:Use natural arm swing rhythm (pole tips land at heel level)

Who Benefits Most?

• Knee Osteoarthritis Sufferers: 22% pain reduction (Arthritis Care & Research)
• Post-ACL surgery rehab hikers
• Heavy backpackers (loads >20kg)
• Over-50 hikers experiencing age-related cartilage loss

Pole Selection for Maximum Joint Protection

1. Shock Absorption:Essential for existing knee issuesLook for internal spring systems (e.g., Leki’s Super FX)
2. Grip Type:Cork molds to hands, reducing death-grip strain
3. Adjustability:Critical for slope-specific optimization

Myth Buster: Rubber tips INCREASE knee strain on trails by reducing traction. Use carbide tips for secure planting.

Beyond Poles: Complementary Knee Protection

• Combine poles with:Eccentric quad exercises (lunges on decline)Hiking rhythm breathing (sync pole plants with exhales)Grade-adjusted pace (slow descents by 20%)

When Poles Aren’t Enough

Seek medical advice if experiencing:

• Sharp patellar pain
• Swelling lasting >24hr post-hike
• "Locking" sensations

The Verdict:
Used correctly, trekking poles are among the most effective tools against hiking-induced knee degeneration. For optimal protection: choose adjustable poles with shock absorption, master downhill planting technique, and pair with strength training. Your knees will thank you at mile 15.