How Much Weight Do Trekking Poles Save on Knees?

For hikers and backpackers, knee pain and joint strain are common concerns, especially when navigating steep descents or carrying heavy loads. Trekking poles have emerged as a simple yet highly effective tool to mitigate these issues. But just how much impact do they actually reduce on our vulnerable knees? Scientific research and biomechanical studies provide compelling answers that underscore the value of these seemingly simple accessories.

The Biomechanics of Knee Stress

When walking downhill, the force exerted on the knees can reach several times your body weight. This compressive force is primarily absorbed by the cartilage, menisci, and other structures within the knee joint. Over time, or during particularly strenuous descents, this can lead to pain, inflammation, and potentially long-term damage. Trekking poles work by redistributing some of this force to the upper body—specifically the arms, shoulders, and back muscles—while also improving stability and reducing the load on the lower body with each step.

Scientific Evidence and Percentage Reduction

Multiple studies have quantified the beneficial impact of trekking poles on knee joint forces:

• A landmark study published in The Journal of Sports Sciences found that using trekking poles reduced compressive forces on the knees by approximately 20-25% during downhill walking.
• Research in the Journal of Biomechanics demonstrated that pole use decreased overall lower extremity energy absorption by around 21%.
• Another study specifically focused on backpackers showed that when carrying loads, poles reduced forces on the knees by up to 28% on descents.

These percentages translate to substantial practical benefits. For a 180-pound (82 kg) hiker carrying a 30-pound (14 kg) pack descending a mountain trail, trekking poles could effectively reduce the load on their knees by the equivalent of 42-59 pounds (19-27 kg) with each step. This reduction is achieved through two primary mechanisms: weight transfer to the upper body and improved stability that allows for more controlled, less jarring步伐.

Factors Influencing Effectiveness

The amount of weight saved on your knees depends on several factors:

1. Proper Technique: Simply carrying poles isn't enough. The optimal technique involves planting the pole opposite your forward foot (right pole with left foot, and vice versa) and timing the plant so the pole bears weight as your body passes over it. This creates a rhythmic, weight-sharing pattern that maximizes load redistribution.
2. Pole Adjustment: Poles should be lengthened for descents to allow for an upright posture and effective weight transfer. Improperly short poles reduce their effectiveness significantly.
3. Terrain: The benefits are most pronounced on steep descents where knee forces are highest. On flat terrain, the reduction is less dramatic but still present through improved stability and rhythm.
4. Load Carried: The heavier your backpack, the greater the absolute force reduction offered by poles. This makes them particularly valuable for backpackers.

Beyond Weight Reduction: Additional Knee Benefits

While force reduction is significant, poles offer other knee-protecting advantages:

• Improved Stability: Reduced risk of slips and falls means fewer sudden, traumatic injuries to knee structures.
• Better Alignment: Poles encourage a more upright posture and natural gait, reducing twisting forces on the knees.
• Muscle Engagement: They promote more balanced muscle use around the knee joint, preventing overuse of specific muscle groups.

Conclusion: A Worthwhile Investment in Joint Health

The evidence is clear: trekking poles can reduce the force on your knees by approximately one-quarter during the most stressful hiking activities. This reduction is not merely a marginal improvement but a substantial decrease that can mean the difference between finishing a hike in pain or comfort, and potentially between long-term joint health and progressive deterioration. For anyone who hikes regularly, especially on challenging terrain or with significant weight on their back, trekking poles represent one of the most effective and affordable investments in preserving knee health and ensuring many more years of enjoyable hiking.