Adjusting and using trekking poles

Poles transfer part of your weight and the pack's weight onto your arms. Downhill they absorb part of the impact with every step that would otherwise go entirely into knees and hips. Uphill you can push off with them and take some load off your legs. On uneven, slippery or loose ground they give you extra points of support with which you can often still catch a slip.

The strap matters more than many people think. If you put your hand up through it from below and then hold the grip and strap together, your wrist rests in the strap. The pressure then goes through the strap into the pole and your hand can stay relaxed. Anyone who doesn't use the strap has to clutch the grip tightly all the time and tires faster.

When crossing streams and on snowfields poles are especially useful: you can test the depth and firmness of the ground with them, and you always have at least two points on the ground while you move one foot.

For the basic length, stand the pole upright next to your foot and hold the grip. Your forearm should then be roughly horizontal, with the elbow at about a right angle. That is a guideline, not an exact measure – if something else feels more comfortable, that is fine.

Uphill you shorten the poles a little so you don't walk with hunched shoulders. Downhill you lengthen them a little so you can plant the pole further ahead without leaning forward. On long traverses across a slope, set the downhill pole longer than the uphill one. A common mistake is climbing with poles that are too long.

On flat ground you plant the poles diagonally to your stride: the right pole together with the left foot, as in a normal arm swing. On steep ground you often use both poles at the same time. For soft ground and snow there are baskets that reduce sinking in; on tarmac and rock, rubber tips protect the tip and the path.

Where a fall is possible, for example on steep ground, do not put your hands through the straps. If the pole gets stuck between rocks, your hand can then come free instead of the pole twisting or holding you. Also check the clamp or twist locks before every trip. A pole that suddenly collapses when you lean on it can cause a fall.

Poles are no substitute for sure-footedness. They help, but they cannot make up for unsteady walking on difficult ground. On scrambles, ladders and chains where you need your hands, shorten the poles and fasten them securely to the pack, with the tips down or protected.

In a thunderstorm on an exposed ridge, do not hold the poles up high. The most important thing when thunderstorms threaten, though, is to leave exposed places in good time. On buses and trains, protect the tips with rubber covers so nobody gets hurt.

Set up the poles at home and first walk with them on an easy path with a bit of incline. Notice how your arms feel and adjust the length until it is comfortable. Deliberately try setting the poles shorter uphill and longer downhill, and remember the settings – some poles have a scale for this.

Also practise stowing them quickly on the pack so it doesn't take long at a scrambling spot. And if you have a light tarp or tent that is pitched with trekking poles, test the length needed in the garden or park before the trip.

Poles also have downsides: your hands are not free, they weigh a little, and metal tips can churn up the ground on soft paths. Rubber tips help with the last point. Anyone with knee or joint problems should get individual advice from a doctor or physiotherapist.