Using the correct trekking pole length is the single most important factor in preventing knee strain and maximizing your endurance on the trail.
If you want the quick answer, jump straight to our Quick Size Chart below. But if you want a perfectly tailored fit for your specific body proportions, keep reading to master The 90-Degree Rule.
| Your height | Pole length |
|---|---|
| ≤ 5'2" (≤ 158 cm) | 41 in (105 cm) |
| 5'2"–5'5" (158–165 cm) | 43 in (110 cm) |
| 5'5"–5'8" (165–173 cm) | 45 in (115 cm) |
| 5'8"–5'11" (173–180 cm) | 47 in (120 cm) |
| 5'11"–6'2" (180–188 cm) | 49 in (125 cm) |
| 6'2"–6'5" (188–195 cm) | 51 in (130 cm) |
| ≥ 6'5" (≥ 195 cm) | 53 in (135 cm) |
The most accurate way to size your poles is the 90-degree rule.
Stand on flat ground wearing your hiking boots. Hold the grips of your poles with the tips touching the ground near your toes. Your elbows should form a perfect 90-degree angle. If your hands are higher than your elbows, the poles are too long. If they are lower, the poles are too short.
A flat trail is rare. To truly protect your joints, you need to adjust your pole length as the terrain changes:
You might notice that adjusting for terrain requires changing your pole length constantly. This is exactly why we highly recommend adjustable trekking poles over fixed-length ones.
While adjustable mechanisms might add a tiny fraction of weight, the overwhelming benefits of protecting your knees on descents and saving your shoulders on climbs make it absolutely worth it.
Meet our top-rated adjustable companions for your next adventure:
Freevane Signature: lifetime warranty. Curated Gear: 1-year warranty—replacement if needed.
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30 days from delivery to return or exchange. Simple, stress-free aftercare.
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Getting the length right is only half the battle. Did you know that 80% of hikers use their pole straps incorrectly? Using them right transfers the weight off your hands and wrists.
👉 [Read our quick guide: How to Use Trekking Pole Straps Correctly]
