How to Stretch Before a Hike (and Why It’s So Important You Do)

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by Robin Esrock

Stretching is a no-brainer hiking exercise with benefits that are so clear and obvious that it’s odd how often we forget to actually do them. A good stretch loosens us up, reduces muscle tension, gets the blood flowing, and puts us in the right state of mind too. All of these go a long way in preventing injuries while hiking on uneven terrain, and all of which can be done in minutes. Unfortunately, we’re often so excited to get going – or post-hike get to the nearest pub to rehydrate - that we forget to stretch and only remember when it’s too late (here’s looking at you, throbbing calves). It only takes 5 to 10 minutes. Here's a helpful reminder, in upper case: PLEASE STRETCH! Now let’s look at how best to do them.

Disclaimer: These are general exercise suggestions. Always take into account pre-existing injuries, as well as your flexibility and ability. You shouldn’t feel any pain whatsoever while stretching. If you do, stop immediately to avoid injury.

Stretching supports both physical health and the right state of mind

BEFORE THE HIKE: Dynamic Stretches

Our goal is to warm up the lower body, where most of our movement will take place, and put the rest of our muscles on notice that they’re about to get some action. The best way to do this is with dynamic stretches and active motions that will increase our range of movement and lubricate our joints.

Hamstring Kicks
Let’s start with leg strength, flexibility and stability, targeting muscles that extend the knee and extend the hip. Stand tall, step your right leg back, and kick it forward and up, keeping the left leg straight. Repeat this motion for 30 seconds to one minute, then switch legs.

Ankle Circles
Remain standing, and make clockwise and counter-clockwise motions with your foot, rotating your ankle. Do ten rotations of each, then switch legs. This simple exercise just might save you a sprained ankle.

Calf Stretch
Stand about an arm's length from a car, tree or fence, placing your right foot behind your left foot. Slowly bend your left leg forward, keeping your right knee straight and your heel on the ground. 15-30 seconds should adequately stretch the calf of the back leg, then switch legs.

Add high knees to your hiking warm-up to get the blood flowing

High Knees
Now lift your knees one at a time as high as possible, as if in a marching motion, warming up your hips, hamstrings, calves, glutes and quadriceps. This will get the blood flowing and assist with balance and endurance. Ten repetitions on each side should do it.

Shoulder Rolls
Don’t shrug it off, make it a shoulder roll! Roll your shoulders backward and forward in a circular motion to loosen up the joints, alleviate shoulder pain, open your chest, and relieve neck tension. It’s recommended to do 15 second rolls in each direction.

Walking Lunges
Step forward with your right leg, bending the knee so that it is parallel to the ground, keeping your left leg straight, and hold it for a few seconds. Without moving your left leg, stand up, and lunge backwards, bending your left leg and keeping your right leg straight. Make sure your front knee is aligned with your ankle and not beyond your toes. Do 10 to 12 reps on each leg, repeating if necessary.

Leg Swings
Let’s get hip: swing your leg forward and back for 10 reps, then to the side for 10 more. Switch legs and repeat. This stretch works on your hamstrings, calf, quadriceps, and also loosens up your ankles and feet. Maintain control of your motions and make sure you’re not flinging or throwing your legs about.

Low-impact flexibility exercises make a great addition to any daily stretching routine

AFTER THE HIKE: Static Stretches

Holding a stretch is recommended when concluding a hike, which lengthens the muscles, prevents stiffness and muscle pain, improves overall flexibility, and prepares you for another successful day on the trails. Stretch immediately after the hike to take advantage of your warm muscles. Hold for about 20-30 seconds in each pose, and repeat each stretch 3-4 times.

Standing Saddle Stretch:
Let’s start with your lower back, inner thighs and hamstrings. Stand with your legs spread apart, toes forward, and bend at the waist towards one leg. Hold the stretch, then switch to the other leg.

Open up your hips by incorporating the runner’s lunge as part of your post-hike routine

Runner’s Lunge
Step one foot forward into a lunge position, bending on your front knee, keeping the back leg straight and heel off the ground. Lean into the stretch to open up the hips.

Rag Doll Pose
Stand with your feet hip-width apart, bend at the waist, and let your upper body hang loose, reaching towards the ground to stretch your back and hamstrings. You can also try this with your feet together. Hey, you’re doing yoga!

Quadriceps Stretch:
While standing, bend one leg back, holding the ankle to stretch the front of the thigh. Keep your knees together and push your hips forward for a deeper stretch.

Glute Stretch
If the ground isn’t too muddy or crawling with bullet ants (don’t worry, there’s no bullet ants in Canada), sit on the ground, cross one leg over the other with the foot flat on the floor, and hug the knee to your chest to really stretch those glutes.

Calf Stretch
Let’s return to those calf stretches, since you’ve just put them through a grinder and you want them to cooperate tomorrow. Once again, place your right foot behind your left foot. Slowly bend your left leg forward, keeping your right knee straight and heel on the ground. Use a tree, car, fence or fellow hiker for balance support if necessary.

Stretching before and after exercise supports flexibility and recovery

Shoulder Stretch
If you’ve been carrying a backpack all day, give some stretch love to your shoulders, back and neck. With your feet hip-width apart, back straight and shoulders back, raise one arm overhead and drop your forearm down your back. Use the opposite hand to grab your elbow and gently pull it behind your head.

Additional Tips

Hydrate before and after your hike to aid with muscle function and recovery.
Hiking poles really help distribute weight and can reduce joint strain.
Listen to your body, and never stretch to the point of pain!
Make it a habit: incorporate stretching into your regular hiking routine.

Robin Esrock is the bestselling author of the Great Canadian Bucket List.

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