What height adjustment is best for older adults using trekking poles?

For older adults, correct pole height is not just a matter of comfort – it is a safety essential. The wrong height can cause shoulder strain, back pain, poor balance, and even increase the risk of falling. Fortunately, the rule is simple: on flat ground, set the poles so your elbow is at a 90‑degree angle when the rubber tip is on the ground. This neutral position allows the most efficient and stable walking posture. This article explains how to find that length, why it matters for seniors, and how to make small adjustments for gentle slopes.

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The 90‑degree elbow rule – the gold standard

1. Stand upright in the shoes you will walk in (e.g., comfortable walking shoes or trainers). Wear the same footwear as when you will use the poles.
2. Let your arms hang naturally at your sides. Relax your shoulders.
3. Bend your elbow to 90 degrees – your forearm should be parallel to the ground, palm facing down.
4. Place the pole vertically with the rubber tip on the ground (not the carbide tip). For indoor or pavement walking, always use rubber paw covers.
5. Adjust the pole length until the grip touches the underside of your hand. Lock the mechanism.

At this setting, your arm is in a neutral, strong position. When you push down, the force transfers efficiently through your arm, and your wrist remains straight. This minimises strain on your shoulders, elbows, and wrists – all common problem areas for older adults.

Why correct height matters for seniors

• Reduces shoulder and neck strain – Poles that are too long force you to shrug your shoulders; poles that are too short make you hunch forward. Both cause pain and fatigue.
• Improves balance – The correct length allows you to plant the pole near your foot, providing a stable outrigger. If the poles are too short, you lean forward; too long, you may over‑reach.
• Prevents lower back pain – An upright posture, encouraged by properly set poles, reduces lumbar strain.
• Allows proper wrist strap use – With the correct height, the wrist strap (used correctly – hand up from below) can transfer weight without forcing your wrist to bend.

How to find the exact number (without measuring)

While height‑to‑pole formulas (e.g., height × 0.68) are a good starting point, the 90° elbow test is more accurate because arm length varies. Here is a simple way to measure without a tape:

1. Stand with your arms relaxed.
2. Have a friend mark the point on the pole where your hand grips when your elbow is at 90°.
3. Alternatively, use a marker or tape to note this length once found.

For most older adults of average height (150‑170 cm), the flat‑ground length will be between 100 and 120 cm. For example, a 160 cm tall person often needs about 110 cm.

Small adjustments for gentle hills

Seniors may not tackle steep mountains, but gentle park slopes or wheelchair ramps are common. Adjust length slightly:

• Uphill (even a gentle rise) – Shorten poles by 2‑3 cm (1 inch). This keeps your arms low, allowing you to push down without raising your shoulders. Do not shorten so much that you have to bend.
• Downhill – Lengthen poles by 2‑3 cm. This lets you plant the pole ahead of your foot, creating a gentle braking effect that transfers weight from your knees to your arms.

Mark these three lengths (flat, uphill, downhill) on the pole shaft with coloured tape or a permanent marker. Then you can adjust quickly without remeasuring.

Important notes for seniors

• Always use rubber tips on hard surfaces – Carbide tips are for dirt and grass only; they are slippery on pavement and can damage floors. Rubber paw covers provide grip and protect the pole.
• Use two poles, never one – Two poles provide bilateral support. One pole creates asymmetry and can cause a limp or back pain.
• Check the lock – After adjusting, close the lever (or twist lock) firmly. Push down on the pole – it should not slip.
• Wrist strap technique – Even with correct height, the strap must be used correctly: insert your hand up through the strap from below, then grip lightly. The strap should sit between thumb and index finger. Relax your fingers – the strap bears your weight. This reduces the need for a tight grip.

Common mistakes and how to fix them

Practical example

Maria is 75 years old and walks daily in her local park. She wears comfortable walking shoes. She adjusts her Decathlon Forclaz MT500 poles to 110 cm (her flat length). She marks the shaft with a piece of red tape. On the park’s gentle slopes, she shortens to 108 cm for the uphill sections and lengthens to 112 cm for the downhill sections. She always uses rubber tips. After a few minutes of practice, adjusting becomes automatic. She walks with an upright posture, no shoulder pain, and feels much more stable.

Where to get help in Brazil

• Decathlon stores – Staff can help you adjust poles and demonstrate the 90° rule.
• Physiotherapists – They can assess your specific needs (e.g., if you have a frozen shoulder or knee replacement, a different length may be better).
• Online videos – Search for “trekking pole height adjustment seniors” to see demonstrations.

Final thoughts

For older adults using trekking poles, the best height adjustment is the one that brings your elbow to 90° on flat ground. This simple rule, combined with small changes for slopes, rubber tips, and two poles, will greatly enhance your walking safety and comfort. Mark your settings, practice at home, and soon you will adjust by feel. With the right height, your poles will become trusted companions, helping you stay active, independent, and fall‑free for years to come.