Basic Hiking Stretches

Stretching before you hike is a key to avoiding muscle strains, cramps and injuries. By doing a few basic stretches you can increase the enjoyment and safety of your hiking adventures.

One of the most basic and useful stretches is the calf stretch. To do the calf stretch, place the sole of your right foot against a vertical surface, such as a tree or a wall. Slide the heel of your right foot as close tot he surface as you can. Lean forward as far as you can comfortably. Hold that position for at least 15 seconds, taking care not to bounce. Switch legs, and repeat the stretch.

A hamstring stretch is the next stretch you should do if you intend to go hiking or backpacking. To do this one, sit on the ground with one leg extended out in front of you. Tuck the other leg against your body. Bend at the waist and reach toward your toes. If you can’t reach your toes, hold on to a comfortable spot on your leg. This will stretch your hamstring.

The next stretch will also help stretch your leg muscles. Face toward a flat surface, such as a wall or tree. Lift one leg to the level of your groin. Brace the bottom of your foot against the hard surface. Bend slowly at the waist. Hold the stretch for at least 30 seconds, and then repeat the stretch with the other leg. This is known as the standing leg stretch.

The toe touch is another common stretch used by hikers. To do the toe touch, stand with your feet about shoulder-width apart. Point your feet forward. Bend slowly forward, using the hips. Don’t lock your knees, but keep them just slightly bent. Bend until you can feel the stretch in the back of your legs. Don’t bend so far as to cause yourself pain, but bend as far as it is still comfortable.

The final stretch you should consider before hiking is an upper body stretch. With your knees slightly bent and your feet about as far apart as your shoulders, reach your hands over your head. Grasp one hand with the other. Bend to one side, and hold the stretch for 30 seconds. Repeat the stretch for the other side.