ActiveOutdoorsThree easy stretches every hiker should do for strong healthy joints, according to an outdoor expertPut your best foot forward with these simple stretches for your knees, hips and feetWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveOutdoorsThree easy stretches every hiker should do for strong healthy joints, according to an outdoor expertPut your best foot forward with these simple stretches for your knees, hips and feetWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Put your best foot forward with these simple stretches for your knees, hips and feet
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Your body goes through a lot during a long hike; different elevations and mixed terrain can put a lot of pressure on your joints (particularly the knees), especially with the added weight of yourhiking backpack. After a long day you’re often left feeling sore, stiff, and pretty achy. But these three simple stretches from Hiking Movement Coach, Chase Tucker, founder ofChase Mountains, can help bulletproof your body for your next venture, to ease aches and help you stay injury-free.
Tucker says he thinks these three stretches are the “most powerful stretches when it comes to staying injury-free and balancing out our tightness that comes with long days on foot”. It’s not just hiking they can be beneficial for, but running and climbing too. The best bit about them is that they don’t require any equipment and are different variations of sitting, so you can literally do them anywhere, even mid-hike. They’ll also take you a matter of minutes. Just make sure if you’re doing them outdoors that you’re sat on even ground, you don’t want your body to be wonky!
3 Stretches EVERY Distance Hiker Should Know [For Strong & Healthy Feet] - YouTubeWatch On
3 Stretches EVERY Distance Hiker Should Know [For Strong & Healthy Feet] - YouTube
3 Stretches EVERY Distance Hiker Should Know [For Strong & Healthy Feet] - YouTube
![3 Stretches EVERY Distance Hiker Should Know [For Strong & Healthy Feet] - YouTube](https://img.youtube.com/vi/88SqtTbapzY/maxresdefault.jpg)
For healthy knees and hips
(Image credit: Getty Images)
(Image credit: Getty Images)
Stretch:90/90 shin box
Sets/reps:Three sets of30-60 seconds
Why it’s good:“If I had to give an award for the position most likely to reduce knee pain, it’s this one,” says Tucker. This stretch is excellent for stretching the hips, which can also alleviate knee pain.Don’t worry if you can’t get your knees in a perfect 90-degree angle, Tucker says to just bring your knees closer to your body so that you can get your hips into the ground. A little bit of discomfort with this stretch is normal but, any serious pain, then he suggests placing a pillow (or sleeping mat if you’re out) underneath your butt. However, if the pain persists, stop.
For ankle mobility and knees
(Image credit: Getty Images)
(Image credit: Getty Images)
Stretch:Plantar flexion sit
Reps/sets:Hold for two sets of two minutes
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
Why it’s good:At surface level, this stretch may look basic, but Tucker explains it actually stretches a muscle that’s often neglected, the tibialis anterior. This runs down the front of your shin. “It’s entirely responsible for decelerations, so slowing down our movement when we’re going downhill. With this movement we’re lengthening that tissue, getting more oxygen and blood flow in there, helping to create healthy knees.” He also adds it’s great for ankle mobility which is key as ankle accidents can be common on the trails. Again, if it feels uncomfortable he suggests placing a pillow underneath your butt to raise the hips and reduce the knee bend.
For feet
(Image credit: Getty Images)
(Image credit: Getty Images)
Stretch:Dorsiflexion sit
Reps/sets:Hold for two sets of two minutes
Why it’s good:This stretch looks pretty much identical to the previous one however, this time, instead of having your feet flat against the floor, you’re going to bring your toes underneath you so that your heels are under your butt. This stretches the plantar fascia, which is a band of tissue that connects your heel bone to your toes. Lots of hikers can experience plantar fasciitis, where the tissue becomes inflamed, as the pressure from walking along with the added weight of your hiking backpack can cause this tissue to become inflamed. “It’s a really useful position for stretching the plantar fascia, encouraging more movement and mobility in the bottom of our feet,” says Tucker.
Looking for some more exercises to injury-proof your hiking for your next outdoor adventure? Give thesesix exercisesa go next to help mobilise your joints. Alternatively, a trail expert sharesfive essential exercisesthat will help make you a stronger hiker.
Build bigger arms in just 30 minutes with this 5-move dumbbell-only workoutIt’ll leave the biceps and triceps popping!
It’ll leave the biceps and triceps popping!
OMEGA puts the moon on your wrist with its new Speedmaster Moonphase MeteoriteOMEGA adds two new Moonphase Meteorite watches to its Speedmaster line-up
OMEGA adds two new Moonphase Meteorite watches to its Speedmaster line-up
Knee pain when hiking? Try these four helpful hacks from a strength coachThere’s no need to hang up your hiking boots just yet
There’s no need to hang up your hiking boots just yet
Feeling cold on your winter hike? An outdoor expert says you’re making this mistakeApparently it’s common with ‘first-time hikers’
Apparently it’s common with ‘first-time hikers’
5 gadgets you need for your fastpacking adventure, according to an outdoor expertIf you aren’t taking these out for a fastpack, then it’s time too!
If you aren’t taking these out for a fastpack, then it’s time too!
What’s fastpacking: the adventure sport that lets you go further, faster, and lighter on the trailsTrail running meets backpacking for one epic adventure
Trail running meets backpacking for one epic adventure
Columbia Wyldwood Waterproof Hiking Shell review: the most waterproof (and shiny) jacket I’ve ever wornIt might not have the matt finish most people expect from a jacket, but the Wyldwood really shines when it comes to protecting you from wet and windy weather
It might not have the matt finish most people expect from a jacket, but the Wyldwood really shines when it comes to protecting you from wet and windy weather
Olpro Stafford 2.0 review: 2-person backpacking tent made from plastic bottlesGood for backpacking couples, this mid-range, 3-season shelter is constructed from recycled trash
Good for backpacking couples, this mid-range, 3-season shelter is constructed from recycled trash
5 not-so-obvious essential hiking items every beginner needs, according to an outdoor expertExperienced hikers will benefit from them too
Experienced hikers will benefit from them too
Columbia Konos TRS OutDry Hiking Shoe review: three-season trail trampers with a twistConstructed with Columbia’s innovative OutDry technology, these hiking hoofs repel water very differently to bog-standard walking boots and trekking shoes
Constructed with Columbia’s innovative OutDry technology, these hiking hoofs repel water very differently to bog-standard walking boots and trekking shoes
