Everyone knows that you should stretch before you participate in any active sports, but a few of us forget that hiking is an active sport. Without proper stretching prior to starting out, you could spend a miserable day, week or worse, pull a muscle that would leave you stranded for a while. Let’s face it, for some of us hiking is an occasional event when we get a vacation. Even if you are in good physical shape, you need to stretch.
It really only takes about 5 minutes to stretch, so take the time before you start out or before you break camp everyday. Keep in mind that it is better to stretch muscles that are warmed up, so jog around a little or march in place for a minute or two. Stretch slowly, never bouncing and count to at least 15 slowly with each stretch. Don’t be in a hurry or it will do little good.
Most people who have hiked, biked, walked or jogged have done some stretching before starting out. Do your routine stretches or learn some new ones from your companions. It is most important to stretch your hamstrings (the back of your thighs), your quadriceps (the front of your thighs), your calf and Achilles tendon, your shins and your lower back. (Although if you stretch your hamstrings right, you will be getting your lower back also.)
For your hamstrings, you can either stand with one leg bent at the knee and the other leg stretched out straight in front of you as you bend slightly over forward until you feel the stretch in the back of your leg. Or if you have back problems, you can place the straight leg up on a short stump or fallen log first before you bend over. To involve the lower back, lean a little deeper into the bend, sticking your buttocks out more. Another way to stretch the hamstring is to sit on the ground with one leg straight in front of you and the other bent so the foot touches the inner thigh of the straight leg. Slowly bend forward and try and touch the foot of your straight leg. Hold both stretches for 20-30 seconds.
The quadriceps can be stretched by standing on one foot and grabbing the other foot with your hand and bending the foot to your buttocks. Hold until you feel tension, but not pain for about 30 seconds. Switch and repeat with other leg. You can lean on a tree or a post for support if you need.
Your shins and Achilles tendon can be stretched by bending slightly forward as for the hamstring, but with the straight leg only about ½ a foot in front of the other foot and the knee not bent as much. Now tap the straight-leg foot up and down on the ground for a minute. You can also stand in front of a tree or post and leaning on it, bend the front leg slightly and push the back leg out straight behind you with the heel on the ground. Hold this position for 20-30 seconds and switch legs.
The calves can be stretched by standing on a flat, stable rock or stump and hanging first one heel and then the other off the back, pushing the heel downward towards the ground. Hold this position for 20 to 30 seconds.
Doing these simple stretches before you start your hike will make the end of your day more enjoyable, but don’t forget to also stretch at the end of your hike when you get to your next campsite or your car. This will help prevent soreness the next day when you wake up.
Corie Marks, Adventure-Crew Staff
www.adventure-crew.com