Pre and Post Hike Exercises
Stretching only adds 5 to 10 minutes of time, but does wonders preparing your body for the hike, and helping it recover once you’re done. It helps prevent injuries, warms you up, and keeps your muscles fresh and ready for a multi-day adventure.
BEFORE YOU SET OUT
The goal is to warm up the lower body, where most of our movement will take place, and put the rest of our muscles on notice that they’re about to get some action. The best way to do this is with dynamic stretches: active motions that will increase our range of movement, and lubricate our joints.
Hamstring Kicks
Let’s start with leg strength, flexibility and stability, targeting muscles that extend the knee and extend the hip. Stand tall, step your right leg back, and kick it forward and up, keeping the left leg straight. Repeat the motion for 30 seconds to 1 minute, then switch legs.
Ankle Circles
Remain standing, and make clockwise and counter-clockwise motions with your foot, rotating your ankle. Do ten rotations of each, then switch legs. This simple exercise just might save you a sprained ankle.
Calf Stretch
Stand about an arm's length from a car, tree or fence, placing your right foot behind your left foot. Slowly bend your left leg forward, keeping your right knee straight and heel on the ground. 15-30 seconds should adequately stretch the calf of the back leg, then switch legs.
High Knees
Now lift your knees one at a time as high as possible, as if in a marching motion, warming up your hips, hamstrings, calves, glutes and quadriceps. This will get the blood flowing, and assist with balance and endurance as well. Ten repetitions on each side should do it.
Shoulder Rolls
Don’t shrug it off, make it a shoulder roll! Roll your shoulders backward and forward in a circular motion to loosen up the joints, alleviate shoulder pain, open your chest, and relieve neck tension. It’s recommended to do 15 second rolls in each direction.
Walking Lunges
Step forward with your right leg, bending the knee so that it is parallel to the ground, keeping your left leg straight, and hold it for a few seconds. Without moving your left leg, stand up, and lunge backwards, bending your left leg and keeping your right leg straight. Make sure your front knee is aligned with your ankle and not beyond your toes. Do 10 to 12 reps on each leg, repeating if necessary.
Leg Swings
Let’s get hip: swing your leg forward and back for 10 reps, then to the side for 10 more. Switch legs and repeat. This stretch works on your hamstrings, calf, quadriceps, and also loosens up your ankles and feet. Maintain control of your motions and make sure you’re not flinging or throwing your legs about.
Before settling into those chairs to relax and enjoy the ocean view, be sure to stretch out. | Photo ©Robin Esrock
AFTER THE HIKE
Holding a stretch is recommended when concluding a hike, which lengthen the muscles, prevent stiffness and muscle pain, improves overall flexibility and prepares you for another successful day on the trails. Stretch immediately after the hike to take advantage of your warm muscles. Hold for about 20-30 seconds in each pose, and repeat each stretch 3-4 times.
Standing Saddle Stretch
Let’s start with your lower back, inner thighs and hamstrings. Stand with your legs spread apart, toes forward, and bend at the waist towards one leg. Hold the stretch, then switch to the other leg.
Runner’s Lunge
Step one foot forward into a lunge position, bending on your front knee, keeping the back leg straight and heel off the ground. Lean into the stretch to open up the hips.
Rag Doll Pose
Stand with your feet hip-width apart, bend at the waist, and let your upper body hang loose, reaching towards the ground to stretch your back and hamstrings. You can also try this with your feet together. Hey, you’re doing yoga!
Quadriceps Stretch
While standing, bend one leg back, holding the ankle to stretch the front of the thigh. Keep your knees together and push your hips forward for a deeper stretch.
Glute Stretch
If the ground isn’t too muddy or crawling with bullet ants (don’t worry, there’s no bullet ants in Canada), sit on the ground, cross one leg over the other with the foot flat on the floor, and hug the knee to your chest to really stretch those glutes.
Calf Stretch
Let’s return to those calf stretches, since you’ve just put them through a grinder and you want them to work tomorrow. Once again, place your right foot behind your left foot. Slowly bend your left leg forward, keeping your right knee straight and heel on the ground. Use a tree, car, fence or fellow hiker for balance support if necessary.
Shoulder Stretch
If you’ve been carrying a backpack all day, give some stretch love to your shoulders, back and neck. With your feet hip-width apart, back straight and shoulders back, raise one arm overhead and drop your forearm down your back. Use the opposite hand to grab your elbow and gently pull it behind your head.
Additional Tips
- Hydrate before and after your hike to aid with muscle function and recovery.
- Hiking poles really help distribute weight and can reduce joint strain.
- Listen to your body and never stretch to the point of pain!
- Make it a habit: incorporate stretching into your regular hiking routine.