What Length Trekking Poles Do I Need for My Height?

Choosing the correct trekking pole length is crucial for comfort, efficiency, and injury prevention on the trail. Using poles that are too long or too short can lead to poor posture, shoulder strain, and reduced stability. While your height provides an excellent starting point, understanding the principles behind pole sizing will help you fine-tune your selection for any terrain.

The Golden Rule: The 90-Degree Elbow Test
The most reliable method for determining basic pole length is the 90-degree elbow test. Here's how it works:

1. Stand upright on level ground wearing your hiking shoes.
2. Hold the pole with your tip on the ground.
3. Your elbow should be bent at approximately a 90-degree angle when your forearm is parallel to the ground.

This position ensures optimal biomechanics for power transfer and comfort on flat terrain.

Height-Based Calculation Formulas
If you're purchasing poles online or want a quick reference, these formulas provide a good estimate:

• Metric: Your height (in centimeters) × 0.68
• Imperial: Your height (in inches) × 0.68

This calculation typically places the pole handle at wrist level when the tip is on the ground and your arm is relaxed by your side.

The Importance of Adjustable Poles
Fixed-length poles are available, but adjustable telescopic poles are overwhelmingly recommended for one key reason: terrain variation.

• Uphill: Shorten your poles by 5-10 cm (2-4 inches). This allows for a more efficient push-off without overextending your arms.
• Downhill: Lengthen your poles by 5-10 cm (2-4 inches). This helps you maintain an upright posture and provides better support as you descend, reducing the massive strain on your knees.

Lever-lock mechanisms are generally preferred for their reliability and ease of adjustment, especially with cold or wet hands.

Height-to-Length Reference Chart
Here is a quick reference table based on the standard formula:

Advanced Consideration: Your Hiking Style
Your personal biomechanics and style can influence the ideal length:

• Aggressive/Fast Hikers: Might prefer slightly longer poles for increased propulsion.
• Stability-Focused Hikers: Those with balance concerns or recovering from injury might prefer a slightly longer length for maximum support.
• Pack Weight: If you carry a heavy backpack that elevates your center of gravity, a slightly longer pole can help maintain balance.

Final Fitting Tips

• Try Before You Buy: If possible, visit a store to test different lengths and grips.
• Wear Your Boots: Always fit your poles while wearing the footwear you intend to hike in.
• Micro-Adjust on the Trail: Even after setting your length, don't be afraid to make small adjustments throughout your hike as the terrain changes. Your body will tell you what feels best.

Conclusion
Finding the perfect trekking pole length is a simple process that pays enormous dividends on the trail. By starting with the 90-degree rule or the height-based formula and then investing in adjustable poles to fine-tune for terrain, you'll unlock greater efficiency, dramatically reduce joint impact, and hike with more confidence. Remember, the right length shouldn't cause you to hunch over or feel like you're reaching upwards—it should feel like a natural, effortless extension of your body.