by Diane Spicer
I always keep an eye out for hikers who are stretching at the trail head.
Why do I bother?
Because I like to share the trail with strong savvy hikers, those who are willing to invest a few minutes in preparing their muscles before demanding hours and hours of work from them.
Think of it this way: warming up your muscles prior to charging down the trail is a free insurance policy.
And if you've never tried it?
Ah! It feels great.
As with all new habits, you've got to start somewhere.
And that's the entire point:
No worries! The best stretches for hikers can be easy peasy.
Try this easy approach:
Here's another easy introduction to best practices at the trailhead:
Now do the other leg.
And shake it out.
Reach for the sky with both hands entwined, and then reach for the ground and pull downward on your wrists to loosen your upper body.
Don't neglect your muscles once your pack is off at your lunch stop.
Roll those shoulders, try to touch your shoulder blades (scapulae) with your fingertips, repeat the leg stretches outlined above... give those hard working muscles some oxygen!
Once back at the trail head, or at your destination for the evening, be sure to do some more muscle loving moves.
And maybe a few anti inflammatory moves, too.
The best book for getting started on your new habit that I've ever seen is this one by Bob Anderson.
I bet you can predict the name of it!
And I'm willing to bet that you can learn some great warm ups for the trail.
Afraid you'll look silly?
You won't look silly when you blow past the non-stretchers as they slowly (perhaps painfully) lumber their way uphill!
These quick "insurance policies" both before and after a hike really do make a difference in diminishing next day soreness and in enhancing hiking performance - at least that's been my experience.
Please believe me when I tell you that good muscle care before, during, and after a hike really pays off.
Your muscles can stay as soft and supple as these lupines if you're willing to make a little time for trailhead preventive maintenance!
And to stay as juicy as these flowers, pay attention to your hydration levels.
Water + a dedication to your muscles = happy trails
More great self care tips here!
About the author
Diane is the founder of Hiking For Her.
She’s been on a hiking trail somewhere in the world for nearly five decades & loves to share her best hiking tips right here.
All rights reserved.
Photo credits: All photos on this website were taken by David Midkiff or Diane Spicer except where noted.
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