Before you set foot on the trail, do you take the time to stretch? You should. Hiking is just like jogging or running; a good stretch gets muscles warmed up and loosens tight ligaments. Here are some simple pre-hike stretches to incorporate into your routine.
1. Warm up
First, do a quick warm up. Walk for about five minutes on even ground while swinging your arms naturally to get your heart rate up. Then, begin your stretching. You should stretch your hips, quadriceps, hamstrings, and calves prior to your hike.
2. Hip stretch
Start with a stretch for your hips. Stand on one leg and bend the other, bringing your instep to your knee, then kick the raised leg out behind you, straightening your knee and hip. Repeat the movement for each leg for thirty seconds.
3. Hamis and Quads
To stretch your hamstrings and quadriceps, begin standing with feet shoulder width apart. Put your right foot forward and bend into a lunge. As you stand back up, use your hand to pull your left foot towards your backside to stretch the quads. Repeat ten times per leg.
4. Calf stretch
Lastly, stretch out your calves by getting down into a plank position: hands flat on the ground, legs straight and resting on the balls of your feet. Bend your right knee while pushing the heel of your left leg towards the ground. Hold briefly, then switch and stretch the other leg.
5. Cool down
After your hike, you should take a few minutes to cool down as well. Stretch out your calves again by putting both hands on a tree or post, facing it. Lean in with one leg in front, feeling the stretch in the back leg. Hold for thirty seconds and then switch to the other leg.
Still using the tree or post for balance, put one hand on the tree and pull the opposite foot up to your backside, keeping your knee pointed towards the ground. Switch to the other leg after a count of thirty. Give your hamstrings some care by putting your foot up on a bench or stump. Keeping your leg straight, bend forward and hold for thirty seconds before repeating with the opposite leg.
These simple pre-hike stretches and post hike cool downs can help improve your hike and avoid sore and tired muscles afterwards.
Related article: 5 Steps You Need to Take Before Heading Out on a Solo Hike
Featured Image from Luemen Rutkowski/Unsplash
