Trekking Pole Guide: How to Use a Hiking Pole and Set the Right Height

Learn how to use a trekking pole correctly on Malaysian trails: height setting, wrist strap technique, planting on descents, and care after mud and rain.

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What a Trekking Pole Actually Does on Malaysian Trails

A hiking pole is not just a stick you lean on. It is a third (or fourth) contact point that distributes your body weight across four limbs instead of two. On Malaysian terrain specifically, that matters a lot.

Steep muddy descents on bukit trails: A study cited by outdoor experts found that trekking poles reduce compressive force on the knees by roughly 25 percent during descents. Over a 7 km hike at an average stride of 1.4 m, you experience around 5,200 ground impacts. That 25 percent reduction compounds quickly.
Root-covered jungle paths: Roots are slick when wet. A pole tip planted ahead of you buys you a half-second of stability that prevents ankle rolls.
River crossings: Two poles give you a four-point stance in moving water. One slip in a fast stream with a loaded pack is a serious situation.
Long climbs with a daypack: Studies show poles reduce perceived effort going uphill even while increasing total calorie burn by around 20 percent because your upper body shares the load. Your legs feel fresher for longer.

The key word above is properly. An incorrectly adjusted pole at the wrong height, gripped too tightly with the strap ignored, does almost none of this.

One Pole or Two: What Makes Sense for You

This question comes up constantly. Here is a straightforward breakdown.

Two poles

Distribute effort across your whole body, reducing leg muscle fatigue by an estimated 15 to 20 percent.
Measurably improve balance once you are carrying a loaded pack.
Hugely beneficial on slippery terrain and river crossings.
The default recommendation for steep, long hikes on unfamiliar terrain.

One pole

Fine for short, easy hikes on smooth trails when you want a free hand.
Creates a natural arm-swing rhythm some hikers find less fatiguing mentally.
Saves weight in your pack or hand.
Less useful once your pack hits 10 kg or above, or terrain gets technical.

A simple rule: if the trail has a slope that makes you nervous, bring two. For a casual walk up Bukit Gasing or a flat jungle boardwalk, one is enough.

Hiking Pole Height Guide: Setting the Right Length

This is where most people get it wrong. They set the pole to a random length, hold it too high or too low, and wonder why their shoulder hurts after an hour.

The 90-degree elbow rule for flat ground

Stand upright on flat ground. Hold the pole with the tip touching the ground beside your foot. Your elbow should form roughly a 90-degree bend. That is your baseline length. As a rough mathematical check, multiply your height in centimetres by 0.68. Someone who is 160 cm tall lands around 109 cm, so they would start around 110 to 115 cm and adjust from feel.

General starting lengths by height

Your Height	Starting Pole Length
Below 155 cm	110 to 120 cm
155 to 165 cm	120 to 130 cm
Above 165 cm	130 to 145 cm

Adjust for terrain

Going uphill: Shorten each pole by 5 to 10 cm depending on steepness. A shorter pole lets you push off effectively without leaning too far forward.
Going downhill: Lengthen each pole by 5 to 10 cm. The extra length lets you plant the pole ahead of you and shift some of your body weight through your arms, keeping your knees happier.
Traversing a slope: Shorten the uphill pole and lengthen the downhill pole so your shoulders stay roughly level.

Pro tip for three-section poles

Set the top section (upper adjustment) to the middle of its range first. Then adjust the bottom section to hit your 90-degree elbow angle. This way, when terrain changes, you only need to touch one section for quick on-trail adjustments.

How to Use the Wrist Strap Correctly

Most beginners poke their hand down through the top of the strap loop and end up with a floppy bit of nylon that does nothing. That is the wrong way.

The correct method

Push your hand up through the strap from below, coming up from the bottom of the loop.
Let the strap lie across the back of your hand and the heel of your palm.
Close your hand over the grip on top of the strap. You are now gripping both strap and handle together.
Adjust strap length so the top of the handle sits at wrist height when your arm hangs naturally.

When done correctly, you can actually relax your grip completely and the strap bears the pole's weight. You are pushing down through the heel of your hand into the strap rather than squeezing the handle. This removes the death-grip tension that causes hand fatigue and, in humid Malaysian weather, blisters from a sweaty palm sliding against the grip.

One warning: straps should be snug but not restricting blood flow. If your fingers feel numb after 20 minutes, loosen the strap slightly.

Planting Technique: Uphill, Flat, and Downhill

Flat terrain

Use a contralateral pattern: plant the right pole as the left foot steps forward, and the left pole as the right foot steps forward. This mirrors natural arm-swing walking. Keep your grip relaxed, let the wrist strap bear the weight, and let the rhythm develop on its own. Most hikers settle into it automatically within 20 to 30 minutes.

Going uphill

Plant the tip slightly ahead of you at roughly a 70-degree angle in your direction of travel, then push off behind as you step forward. Think of it as a push rather than a pull. Some hikers slide their hand down the grip slightly on very steep sections for extra leverage. Shorten your poles for this terrain as described above.

Going downhill

This is where technique matters most for your knees. Plant both poles ahead of and to the sides of your next step before you commit weight to that step. Test that the tip has grip before you lean on it. Lengthen your poles for descents. The load transfer through the poles to the ground is what produces that 25 percent reduction in knee compression mentioned earlier. Sloppy pole placement or poles that are too short negate most of that benefit.

Foldable vs Telescopic Poles, Lock Types, and Grips in Malaysian Humidity

Foldable (Z-pole style) poles

These collapse into three or four segments connected by an internal cord, similar to tent poles. They pack down very small (some to under 40 cm) and deploy in seconds. The trade-off is that they typically have a fixed or limited length adjustment range compared to full telescopic poles. For day hikers who pack the pole in a bag on flat sections and deploy it only for descents, foldable poles are very convenient.

Telescopic poles

These extend and retract like an antenna. They offer a wider length adjustment range, which is useful if multiple people share the pole or if you make frequent terrain-based adjustments. They tend to be slightly heavier but more infinitely adjustable.

Lock types

Twist lock (internal expander): Rotate sections to tighten an internal cam. Simple, but can loosen gradually in wet and muddy conditions if not maintained. Inspect the internal expander periodically.
Flick lock (external lever): A clip on the outside of the pole clamps the section tight. Faster to adjust on the trail, easier to see if it is properly locked, and generally holds securely even when wet.
External locking system on foldable poles: Many foldable designs use an external clip at each joint. Deploy the sections, click the locks shut, done.

How to assemble a foldable hiking stick

Unpack and unfold the sections so they are in a straight line.
Extend each section fully until it straightens and clicks or locks into position.
Engage any external lock clips at each joint.
Give the assembled pole a gentle tug at each joint to confirm it is solid before putting weight on it.
Adjust overall length using the adjustment mechanism at the top section.

Grip materials in Malaysian humidity

Cork: Absorbs moisture rather than getting slippery with sweat. Moulds slightly to your hand shape over time. A good choice for long, sweaty tropical hikes. Can deteriorate if left constantly wet and never dried.
EVA foam: Lightweight and comfortable, good sweat absorption. Slightly softer feel than cork. Holds up well in humidity.
Rubber: Durable and easy to clean. Gets slippery when wet with sweat, which is a real problem in 32-degree Malaysian humidity. Best suited for cold conditions where you wear gloves, less ideal here.

Tip types: carbide vs rubber

Bare carbide tip: Digs into mud, soil, roots, and soft rock for grip. This is what you want on jungle trails and granite surfaces. Sharp, so store safely.
Rubber tip cover: Slip this over the carbide tip when walking on concrete, tarmac roads, or wooden boardwalks. Protects the tip, reduces noise, and avoids scratching surfaces. Remove it before you hit real trail.
Mud basket: A wider disc above the tip that prevents the pole from sinking too deep into soft mud. Useful after heavy rain when trails turn soft.

Caring for Your Pole After Mud and Rain

Malaysian trails can be brutal on equipment. Here is what to do after a wet, muddy outing to stop sections from seizing.

Rinse with clean water immediately after the hike. Mud left to dry inside the locking mechanism is the main cause of seized sections.
Open all sections and wipe down the inner tubes with a dry cloth. Pay attention to the area around locks and adjustments.
Leave sections slightly open to dry. Never store a collapsed wet pole in a sealed bag. Moisture trapped inside promotes corrosion and causes sections to bond together.
Check lock mechanisms for grit. A small amount of fine grit is enough to stop a twist lock from gripping properly. Rinse and dry the mechanism.
Do not force seized sections. If a section is stuck, soak the joint in warm water first to loosen dried mud before attempting to open it. Forcing it can bend or warp the shaft.
Cork grips: Wipe down and air dry. Do not submerge the cork in water for extended periods.
Store fully extended or only partially collapsed in a dry place so air can circulate around all sections.

A Quick Checklist Before You Buy

Does the length range cover your height? Confirm the minimum and maximum extension matches the 90-degree elbow rule for your body.
What lock type does it use, and can you operate it with one hand on a slippery slope?
What grip material does it use? Cork or EVA foam are better choices for hot, humid Malaysian conditions than rubber.
Does it come with a rubber tip cover, bare carbide tip, and mud basket? Having all three gives you flexibility across terrain types.
How light is it? Every gram matters over a full day. Under 350 g per pole is a reasonable target for aluminium.
How compact does it pack? If you will be carrying it in a bag on approach roads or flat sections, folded length matters.
Is there a wrist strap included, and is it adjustable? A non-adjustable strap is a real limitation.

Where TAHAN Fits

Full disclosure: this is our own gear, designed in Malaysia for exactly the conditions described above. Judge everything below against the checklist.

TAHAN 3-Section Foldable Hiking Stick V2 (130cm)

TAHAN 3-Section Foldable Hiking Stick V2 trekking pole

Weight: 300 g
Adjustable length: 110 cm to 130 cm
Folded size: 39 x 7 cm (42 x 12 cm with storage bag)
Shaft: Aluminium alloy
Grip: Ergonomic cork with adjustable nylon wrist strap
Lock: External locking system with concealed locks
Tips included: Removable bare tip, rubber tip, and mud basket
Price: RM99 at the time of writing

This pole suits hikers in the 155 to 185 cm range who want something light enough to forget about but solid enough for Selangor and Pahang hill trails. The cork grip holds up well in Malaysian humidity without getting slippery, and having all three tip types in the box means you are covered from muddy jungle to concrete carpark.

Skip it if: You are taller than about 185 cm and need a pole longer than 130 cm, or if you specifically need a full telescopic pole with a very wide adjustment range for multiple users of very different heights.

See the Foldable Hiking Stick V2 at TAHAN

TAHAN Freestand Hiking TriStick

Adjustable length: 63 cm to 135 cm
Shaft: 7075 aluminium alloy, 3 sections
Grip: Cork and EVA foam combined, with wrist strap
Converts into a freestanding tripod with 360-degree phone holder and universal screw mount
Carbide tip, snow basket, and rubber covers included
Hiking stick weight: 300 g. Tripod accessory: 280 g. Phone holder: 730 g
Price: RM169 at the time of writing

This one is for the hiker who also documents their trips. The 63 to 135 cm range covers more body heights than the V2, and the cork-plus-EVA grip handles sweat absorption on long days. The tripod conversion is a genuine feature, not just a gimmick, useful for summit shots, group photos, or video content.

Skip it if: You have zero interest in photography and just want the lightest, simplest hiking pole possible. Buying this for pure trekking function when you will never use the tripod mode is paying for something you will not use. The full kit with phone holder also adds meaningful weight to your carry.

See the Freestand TriStick at TAHAN

TAHAN Kinetix Knee Guard With Spring Support

Dual spring support on both sides of the knee
Anti-slip silicone strips to prevent movement during activity
3D knitted ergonomic design
Breathable air-knit fabric for moisture absorption and evaporation
Weight: 100 g
One universal size, sold as a pair
Price: RM79 at the time of writing

If your knees are already talking to you on descents, a hiking pole and a knee guard together address the problem from two directions. The knee guard suits hikers with existing knee sensitivity who want extra lateral support on long downhill stretches, and the anti-slip silicone means it stays in place even as your legs sweat through a long descent.

Skip it if: You have a specific medical knee condition that requires a custom-fitted brace. A one-size compression guard is not a medical device, and you should consult a physiotherapist if you have existing knee injuries before relying on general-purpose support for strenuous hiking.

See the Kinetix Knee Guard at TAHAN

FAQ

How do I use trekking poles correctly on steep descents?

Lengthen your poles by 5 to 10 cm beyond your flat-ground setting, then plant both tips ahead of and to the sides of your next step before you transfer body weight forward. Test that each tip has solid grip before leaning on it. Push down through the wrist strap rather than gripping hard, and keep the movement deliberate. Research shows this technique can reduce knee compression by up to 25 percent on downhill sections.

How do I set hiking pole height correctly?

Stand upright on flat ground with the tip touching the soil beside your foot. Adjust length until your elbow forms a 90-degree bend. Shorten by 5 to 10 cm for uphills and lengthen by 5 to 10 cm for descents. A rough formula is your height in centimetres multiplied by 0.68, but always verify with the elbow rule because body proportions vary.

How do I adjust walking sticks for height on Malaysian hill trails?

Set your baseline at 90 degrees elbow angle on flat ground. Every time the slope increases going up, shorten by 5 cm and check comfort. Every time you drop onto a descent, add 5 cm. If you are traversing a hillside, shorten the pole on your uphill side and lengthen the one on your downhill side so your shoulders stay level. Adjust your pole before the terrain changes, not after.

How do I assemble and lock a foldable hiking stick?

Unfold all three sections into a straight line. Extend each section until it clicks or straightens fully. Engage any external lock clips at the joints, then give each joint a firm tug to confirm it is seated. Set your length using the top section adjustment, then lock it. Do not put your full body weight on a pole that has not been checked at every joint first.

Is one hiking pole enough or do I need two for Malaysian jungle trails?

One pole is workable for short, easy trails with a light bag. As soon as the terrain becomes steep, slippery with mud or roots, involves a river crossing, or you are carrying more than a light daypack, two poles give you substantially more stability and knee protection. For most Gunung and bukit trails in Malaysia, two poles are the better choice.

How do I stop my hiking pole sections from seizing after a muddy hike?

Rinse all sections with clean water immediately after the hike, open up all joints, and wipe the inner tubes with a dry cloth. Leave sections partially open to air-dry completely before storage. Never store a wet pole collapsed in a sealed bag. If a section has already seized, soak the joint in warm water first to soften dried mud before attempting to open it, and never force it or you risk warping the shaft.