Trail Stretching: An essential part of enjoying your time outdoors.
Taking a hike provides a much-needed escape from the hustle and bustle of everyday life. However, amidst the excitement of hitting the trails, we often overlook stretching. Depending on the length of your hike consider a dynamic warm-up, some on-trail stretching, and a post-hike parking lot wind-down to keep you out exploring all summer long.
During a long hike, our muscles may become stiff, and fatigue can set in, affecting our performance and increasing the risk of strain or injury. Incorporating brief stretching breaks into your hike will help maintain flexibility, relieve muscle tension, and keep you energized. Consider the following stretches to perform during your hike:
a. Standing Side Stretch: Stand with your feet shoulder-width apart. Raise one arm overhead and lean to the opposite side, creating a gentle stretch along your torso. Hold the stretch for 10-15 seconds on each side.
b. Shoulder Rolls: Roll your shoulders in a circular motion, both forward and backward, to release tension and improve mobility in the upper body. This is especially good if you are carrying a backpack. Take advantage of a good view or a rest break to move those shoulders!
c. Calf stretching: Lean into a tree or use a rock to stretch the back of your leg. Hold the stretch for 15-30 seconds and make sure to do both sides.
After conquering the trails, stretching can help your body recover and prevent excessive stiffness or soreness. It also helps restore muscle balance, improve flexibility, and promotes overall relaxation. Dedicate some time to the following stretches once you’ve completed your hike:
a. Hip Flexor Stretch: Kneel on one knee with the other foot placed in front of you, creating a lunge position. Gently press your hips forward until you feel a stretch in the front of your hip. Hold for 20-30 seconds on each leg.
b. Chest and Shoulder Stretch: Stand tall and interlace your fingers behind your back, squeezing your shoulder blades together and lifting your hands away from your body. Hold the stretch for 20-30 seconds, feeling a gentle stretch across your chest and shoulders.
c. Hamstring stretch. Prop your heel on a curb or the back bumper of your car. Tip your body forward until you feel a stretch in the back of your leg. Hold 30-60 seconds. (Optional – crack open a cold beer from your cooler and enjoy while stretching!)
d. Figure 4 stretch. Have a seat and cross your left ankle over your right knee. Gently press your knee down towards the ground and/or lean forward to increase the stretch in the back of your hip. Hold 30-60 seconds and repeat on the other side.
Stretching should be considered an integral part of all your outdoor adventures. So, the next time you hit the trails, don’t forget to stretch—it’s the key to a more enjoyable and injury-free hiking experience!
