Stretching before a hike is essential for preparing your body for the physical activity and reducing the risk of injury. Hiking involves a lot of physical exertion, including walking, climbing, and descending on uneven terrain. By stretching before a hike, you can increase your flexibility, improve your range of motion, and enhance your muscle function, which can all help to improve your performance and reduce the risk of strain or injury.
Knee to Wall Stretch
Instructions:
- Keep heel on floor
- Push knee into the wall (aim to feel stretch in the back of the calf).
- Hold on the wall for 3 seconds
- Repeat 10 times on each leg
*You should feel this stretch in the back of the calf on the front leg.
The World's Greatest Stretch
Instructions:
- Start in a full plank position (hands and toes)
- Step one foot forward until it is just outside your hand
- Squeeze your back glute (bum) on tight (you should feel a stretch through the front of the hips on the back leg)
- Take your hand (same side as the front leg) and reach through the gap between your arm, hold for half a second, then reach up to the sky and hold for half a second
- Repeat 10 times on side
The Leg Swing
Instructions:
- Hold onto a pole, tree or friend for balance
- Keeping a relatively straight leg, kick one leg into the air until you feel a slight stretch down the back of the leg
- Repeat 10-15 times, kicking up slightly higher each time
*You should feel this stretch through the back of the swinging leg
Bonus Extras
Quadricep Release
If you are aware, you struggle with knee pain while hiking or are starting the day with a steep descent, further loosening the quadriceps (front of thighs) can be very beneficial.
An excellent exercise for this is a quadriceps release with your water bottle:
Mid Back Release
If you are carrying a heavy pack, it may be worthwhile doing some work to help release the mid-back with your water bottle: