Muscle 'Releases' For Hikers

This article explores four simple 'releases' a hiker can use to relieve some discomfort and even pain during their day to day lives and while on the trail.

Self-Massage For Hikers
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​Self-myofascial release (SMR) is a form of self-massage used to release tension from the fascia (a sheet of connective tissue) which surrounds the muscles. 

This type of self-massage can be a straightforward and accessible strategy for a hiker to perform some self-care while on the trail (and during day-to-day life!). 

Benefits of this include:

• Improvement in short term range of motion
  
  
• Reduced muscle soreness
  
  
• Improved recovery
  
  
• Short term relief from certain joint pain

What Equipment To Use

While at home, typical pieces of equipment like a foam roller, massage stick or lacrosse ball can be used for these releases.

When on the trail, great alternatives include using a cork massage ball, your water bottle or even your trekking pole. 


When To Use These Releases


 A few good times a hiker can use these releases:

• At the end of a day's hiking
  
  
• As a short warm-up before training/exercise
  
  
• Whenever the muscles are feeling particularly sore/fatigued 

Simple Rules To Follow
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1. Take it slow!
   
   
2. Make sure you can breathe (if you find yourself holding your breath, take a bit of tension off)
   
   
3. Avoid the joints (and target the muscles instead)
   
   
4. If using for warm ups, keep it short and sweet (no more than 5 minutes total)

ExAMPLE Exercises fOR hIKERS

Calf Releases

This video details two easy options a hiker can use, to release a bit of tension from the calves:

​When hiking, our calves often will do A LOT of work. And at the end of a day on the trail, they can get really tight.

By spending a short amount of time releasing this  you can relive a bit of this tension and help your legs feel fresher and more comfortable!

On top of this, for a hiker who struggles with a bit of foot or knee discomfort, this can often give some short term relief.

 *If you are doing this release off on the trail, simply do it on the grounds (as opposed to propping your leg up on a table).

Lower Trap Release

This video explores a simple release a hiker can use to relieve tension through the upper back and around the shoulder blades.

All too often, this area will get quite tight for a hiker. This can happen from sitting at a desk, doing lots of driving or from carrying a pack on the trail.

By spending a little bit of time working on this area, you can relieve some tightness and soreness from this spot in the back and get yourself feeling good!

 If you do struggle with some neck or shoulder pain on the trail, this release can sometimes give some short term relief.

 *If you are using the release on the trail, you can either do this on a tree or lie down and do it on the floor of your tent

Knee Releases

These two videos demonstrate two simple releases a hiker can use to relieve some discomfort and pain in the knees.

Knee pain and hiking often go hand in hand for a multitude of reasons.

And sometimes, after a big day of hiking, the knee can get tight, uncomfortable and sore.   

Using these releases, a hiker can often find some short term relief from this discomfort and make themselves feel much more comfortable!

The lateral knee release is particularly handy for hikers who struggle with discomfort on the outside of their knee.

The inner knee release is best for those who have discomfort on the inside of the knee. 

​Using these releases can be a great way for a hiker to relieve muscle discomfort, short term relief from pain and help the body feel good after hiking!

While these will never fix the issue over the long term pain, they can be easy, cheap and accessible options for hikers who are on the trail or who need a bit of relief after a big day hiking.

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