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from: Ignoring Hiking Stretching Exercises Invites Muscle Strains


For some reason persons who hike or go backpacking do not seem to feel that hiking stretching exercises serve any benefit. The reality is that walking on even terrain can cause some of the worst muscle pulls and without leg and back muscles being prepared for the journey can make the muscles tire quicker and result in pulls muscles, especially in the calf and the Achilles tendon. Some very simple hiking stretching exercises can help strengthen as well as loosen the muscles that will be used on even trails.

The calf muscle is perhaps the most often overlooked and can quickly result in the pain on the trail as it take a majority of the abuse during a hike. Some of the hiking stretching exercises can help stretch out the calf muscles helping to reject muscle pulls. The hiker can stand on a flat rock or any other flat surface that is a few inches higher than the ground. Stand so that the heels are hanging over the beck edge of the surface, with the person’s weight on their toes.

From this position, lower the heels as far as they will go down without slipping off the rock or flat surface, and then raise back up using the front of the feet. These hiking stretching exercises will allow the hiker to feel their calf muscles tighten as they lower themselves and raise back up.

Keeping Loose Can Help Stay Healthy

A standing leg stretch can help the thigh muscles as well as the hamstring, reducing the chance of pulling I, which can result in a lengthy recovery period. These hiking stretching exercises are easy accomplished in just a few minutes and can be done at home before leaving, but are better accomplished just prior to beginning the hike.

Stand in front of a tree, about three feet away and raise one leg up to be parallel to the ground and place the bottom of the foot against the tree. Reach forward with both hands and grip the calf muscle and hold for four or five seconds. With hiking stretching exercises repetition is more important than how long each position is held, but three to five seconds is considered average.

Be sure to stretch both legs using hiking stretching exercises and do not pull or stretch if the muscle begins to hurt. Stretching exercises are developed to loosen muscles and if it hurts, it has probably gone too far.