How to Measure Trekking Pole Length for Your Height?

Choosing the correct trekking pole length is not just a matter of comfort—it’s a critical factor in maximizing efficiency, reducing fatigue, and preventing strain on your joints. Using poles that are too long or too short can lead to poor posture, shoulder pain, or even instability on tricky terrain. Here’s a detailed guide to finding your ideal trekking pole length.

The Standard 90-Degree Elbow Rule

The most common and straightforward method for determining pole length is the 90-degree rule:

1. Wear Your Hiking Shoes: Put on the footwear you’ll be using on the trail, as sole height can affect your stance.
2. Flip the Pole Grip Downward: Hold the pole upside down, placing your hand on the pole’s grip as if it were the tip.
3. Position the Tip: Place the actual tip of the pole on the floor.
4. Check Your Elbow: Your elbow should form a perfect 90-degree angle (a right angle) with your forearm parallel to the ground.

This position ensures your arms are in a powerful and biomechanically efficient pushing position for walking on level ground.

The Mathematical Formula

For a more precise starting point, you can use a simple calculation:

• Your Height (in centimeters) x 0.68
• Example: For a hiker who is 175 cm tall: 175 x 0.68 = 119 cm.

This formula is used by many pole manufacturers as a baseline recommendation. You can then fine-tune from this number based on the 90-degree test and personal preference.

Why Adjustability is Key: Terrain Matters

Your perfect pole length is not static; it should change with the terrain. This is why adjustable telescoping poles are highly recommended over fixed-length models.

• Uphill: Shorten your poles. This allows you to maintain an efficient, forward-leaning posture and push off effectively without overreaching behind you.
• Downhill: Lengthen your poles. Extending them provides crucial support and stability, helping to reduce the immense impact and strain on your knees and quadriceps during descent. It also keeps your body more upright for better balance.
• Level Ground: Use your standard, neutral length as determined by the 90-degree rule.

Advanced Tips for a Perfect Fit

• Wrist Straps: Proper use is part of the measurement. Slide your hand up through the strap from below, then grip the handle with the strap between your thumb and index finger. This allows you to transfer weight through your palm and strap without gripping tightly, reducing hand fatigue.
• Forearm Check: When holding the pole correctly at your neutral length, your forearm should be level or sloping slightly downward. If it’s angled upward, your poles are too short; if it’s sharply angled down, they are too long.
• Load Considerations: If you carry a very heavy backpack, you might find a slightly longer pole (1-2 cm) more comfortable to help "push" against the added weight and maintain posture.
• Test Before You Buy: If possible, try out different lengths on an inclined surface before making a purchase. The best length is the one that feels most natural and supportive to you.

Conclusion: It’s a Starting Point

While formulas and the 90-degree rule provide an excellent starting point, the ultimate test is personal comfort and efficiency on the trail. Your ideal trekking pole length is a dynamic setting that you will learn to adjust instinctively as the trail rises and falls. Investing the time to get this right will pay dividends in reduced fatigue, increased stability, and a more enjoyable hiking experience overall. Remember, the goal is to make the poles feel like a natural extension of your body.