Top Post-Hike Stretches for Muscle Recovery
Hiking is a great way to enjoy the outdoors, get some exercise, and explore nature. After a hike, stretching is important to help your muscles recover and to prevent stiffness.
In this article, I’ll show you what muscles you should stretch after hiking to cool down your body from activity and prepare your body for more outdoor challenges.
5 Best Post-Hike Stretches
- Stand on one leg, using a tree or wall for support.
- Grab your ankle with one hand and pull your heel towards your buttocks.
- Hold for 20-30 seconds.
- Switch legs and repeat.
- Sit on the ground with one leg extended straight.
- Bend the other leg so that the sole of your foot touches the inner thigh of the extended leg.
- Reach towards your toes of the extended leg, keeping your back straight.
- Hold for 20-30 seconds.
- Switch legs and repeat.
- Stand facing a wall, placing your hands on the wall for support.
- Step one foot back, keeping it flat on the ground.
- Bend your front knee while keeping the back leg straight.
- Hold for 20-30 seconds.
- Switch legs and repeat.
- Lay down on your back and cross one leg over the other, placing the foot flat on the ground.
- Pull non-crossing leg towards your chest with your hans.
- Hold for 20-30 seconds.
- Switch sides and repeat.
- Kneel on one knee, with the other foot flat on the ground in front of you.
- Push your hips forward gently.
- Hold for 20-30 seconds.
- Switch legs and repeat.
Why Stretch These Muscles After Hiking
Stretching these muscles after hiking is crucial for several reasons:
- It helps improve flexibility.
- It reduces muscle soreness.
- It enhances circulation.
- It aids in the prevention of injuries.
Both hip flexors and extensors (gluteus), knee extensors (quadriceps) and knee flexors (hamstrings) and ankle plantar flexors (calves) are active every second during your hike, making these large leg muscles prone to tightness and soreness after a several hours of hiking (depending on your physical form).
Tips for Stretching After Hiking
When to Stretch:
- Stretch immediately after your hike while your muscles are still warm.
- Perform stretching again later in the day or the next morning to maintain flexibility and reduce stiffness.
How Long to Stretch:
- Hold each stretch for 20-30 seconds.
- Repeat each stretch 2-3 times on each side.
How to Stretch:
- Perform static stretches, which involve holding a position without movement.
- Focus on the major muscle groups used during hiking: quadriceps, hamstrings, calves, glutes, and hip flexors.
- Stretch gently and avoid bouncing, which can cause injury.
General Guidelines:
- Stretch to the point of mild discomfort, not pain.
- Maintain regular breathing and avoid holding your breath.
- Use proper form to target the specific muscles effectively.
Author
My name is Trivo. I'm a physiotherapist and I enjoy exercising, learning new stuff in physio and fitness world, and sharing my knowledge and point of view in this field.