The Best Stretches For Hikers: How To Stretch Before And After Your Hike

​
In this article, we explore some of the best stretches a hiker can use before and after hiking. If used consistently, these stretches and releases can make a big difference to a hikers comfort while walking, as well as their recovery after they finish. 
​

Why Is Stretching Important For Hikers?

​Why Should You Stretch Before Hiking?

Targeted stretches before hiking can have a few great benefits.

 They can:

• Help improve range of motion through key joints (which can reduce the likelihood of aches or pains)
• Warm the body up before you move (so you are not hobbling around during the first 10 minutes)
• Aid recovery and reduce aching and sore muscles after hiking
• Help prepare yourself mentally for a tough hike (and wind your mind down at the end of a day)

Many hikers get by without stretching. There is no denying that. But the simple truth is, stretching is quick, easy, won't cost you a cent and has a few potentially great benefits. So why not add it to your routine? 

What Type Of Stretching Should A Hiker Use?

Should a hiker use static or dynamic stretches before hiking? And what about foam rolling and self-myofascial release?

There is a lot of debate in the fitness world around whether static or dynamic stretching is better before and after exercise. And there is a lot of confusion.

But when it comes down to it, it really doesn't matter what you choose. It comes down to personal preference. And as long as you are targeting the right areas before your hike (which we will explore below), you can choose whatever method of stretching you like. 


Want to know more about the difference between static stretches, dynamic stretches and self-myofascial release (and when is best to use each one?). Check out this podcast episode on the subject:

Hot Tip:

If you plan on stretching before hiking, a great idea is to arrive at the trailhead a little bit early or, if you are on an overnighter, make sure your pack is packed before everyone else.

Because if someone is waiting for you, it is VERY easy to skip this. And we don't want that!
​

Warm-Up Stretches For Hiking

​There are countless stretches a hiker can do before they hit the trail. Some are ok; some are better. 

When it comes to choosing your pre-hike stretches, a hiker wants to consider a couple of things:

Stretches Should Target Key Joints

Certain joints (such as the ankles and hips) want to be 'mobile' and have a large range of motion in the body. In contrast, others (like the knees and lower back) wish to remain relatively stable and not have a huge amount of movement.

Unfortunately, many of these 'mobile' joints will often get restricted and tight for many hikers. And when this happens, to compensate, the body allows more movement through the 'stable' joints (which is not a great thing). And this can often be a contributing factor to discomfort and pain.

With this in mind, if a hiker does a little bit of stretching on these 'mobile' joints before a hike, they can reduce the risk of pain and discomfort in the feet, knees and lower back.

Key joints a hiker wants to mobilise before they hike:
​

• The ankles
• The hips
• The mid/upper back (if they are carrying a heavy pack)

Stretches Should Be Simple

If you have an early morning start, the last thing you want to be doing is trying to wrap your head around complicated and intricate stretches.

The best pre-hike stretches are simple, need no equipment and require little thought. On top of this, if they don't require you to get on the ground, then that is a bonus as well!

With these points in mind, here are a few of my favourite pre-hike stretches for hikers:

The Knee To Wall Stretch

​This stretch is fantastic for improving the range of motion through the ankles. This can be incredibly beneficial for any hiker who struggles with foot or knee pain while hiking and if you are expecting any elevation gain or loss.

Instructions:
​

1. Keep heel on floor
2. Push knee into the wall (aim to feel stretch in the back of the calf).
3. Hold on the wall for 3 seconds
4. Repeat 10 times on each leg

*You should feel this stretch in the back of the calf on the front leg. 

 **If this is uncomfortable on the knees, you can do acalf stretch instead 

If you are aware you have some very tight ankles and calves, a good addition to this stretch is a calf release with your water bottle (seen below):

​The World's Greatest Stretch

This stretch is fantastic at improving the range of motion through the hips and loosening up the mid-back. This is very useful for any hiker who suffers from knee or back pain while hiking or for any hiker who is carrying a heavy pack. 

 
​Instructions:

1. Start in a full plank position (hands and toes)
2. Step one foot forward until it is just outside your hand 
3. Squeeze your back glute (bum) on tight (you should feel a stretch through the front of the hips on the back leg)
4. Take your hand (same side as the front leg) and reach through the gap between your arm, hold for half a second, then reach up to the sky and hold for half a second 
5. Repeat 10 times on side

 * You should feel a stretch here through the front of the hip (on the back leg) and through the mid back.​

The Leg Swing

This is a simple exercise to warm up and loosen the hamstrings (back of the legs). This is important for any hiker who struggles with knee or back pain, starting the hike with a steep descent or expecting slippery/slidey terrain.
​

​Instructions:
​

1. Hold onto a pole, tree or friend for balance
2. Keeping a relatively straight leg, kick one leg into the air until you feel a slight stretch down the back of the leg
3. Repeat 10-15 times, kicking up slightly higher each time

*You should feel this stretch through the back of the swinging leg

*When performing this stretch, try to avoid arching the back as you kick up. 

Bonus Extras

If you are aware, you struggle with knee pain while hiking or are starting the day with a steep descent, further loosening the quadriceps (front of thighs) can be very beneficial. 

An excellent exercise for this is a quadriceps release with your water bottle:

​If you are carrying a heavy pack, it may be worthwhile doing some work to help release the mid-back with your water bottle:

​
Performing these stretches (plus any releases you may need) will take only 5-10 minutes before your hike. But this small investment can pay off BIG when you are on the trail. 

​The Best Stretches For AFter Hiking

Once you finish a day's hiking, taking the time to work through some simple stretches can be a great idea.

 They can:

• Help reducing aches and pains 
• Improve recovery (so you wake up feeling fresher)
• Improve sleep quality (always important when on the trail)

Again, there are numerous stretches a hiker can do after hiking, whether you are in the car park at the end of a trail, at home, or in camp. But in any situation, these are some of my favourites:

 *Fair warning: these videos were filmed during lockdown, so excuse the quality!  

Hamstring Stretch
​
The hamstrings (back of the legs) will often get sore, tired and achy after a days hike. Stretching this area can be a great way of reducing this discomfort.

 Instructions:

1. Sit on the ground with both legs straight on the floor
2. Take a big breath
3. As you exhale, slowly tip your torso forward and reach your arms forward
4. Take a big breath in
5. As you exhale again, lean a little further forward as the muscle releases
6. Repeat for 5-10 breaths
   
   

 *If this is uncomfortable, try doing this one leg at a time (with one leg straight on the ground and one leg bent)

​Couch Stretch: 

The quadriceps do a huge amount of work on any hike, and they can get incredibly fatigued and tight! The couch stretch is a fantastic way to relieve tight thighs and reduce tension on the knees and back.

Instructions:

1. Find a couch/chair (if at home) or a log/rock (if at camp)
2. Put one foot upon the support, try to get the knee as close to the support as is comfortably possible
3. Sit upright
4. Squeeze back glute on tight (the leg which is up)
5. Hold for 30-60 seconds (each side)

*If this stretch is too intense/uncomfortable, or you don't have an appropriate support, you can do a standing quadricept stretch instead. 

Frog stretch

The frog stretch is excellent for releasing the hips and upper groin. This can give some incredible relief if you have been doing lots of elevation or if your knees or back are a bit sore.

Instructions:

1.  Start on hands and knees
2. Slowly move your knees outwards (you will start feeling a stretch through the hips)
3. Lower to the forearms
4.  Lightly push the upper body down and push the hips back
5. Take some big breaths in and out, each time you exhale gently ease a bit deeper into the stretch
6. Hold for 1-2 minutes

Plantar Stretch

All too often a hiker will finish the day with sore and aching feet. This simple stretch can help relieve a bit of foot discomfort, and help your feet start feeling much fresher. This stretch can feel particularly good for any hiker struggling with plantar fasciitis. 

Instructions:

1. ​​Cross one foot over one knee
2. Wrap one hand across your toes, the other hand around your ankle
3. Gently pull the foot back until you feel a stretch through the arch
4. Hold for 10 seconds and then relax
5. Repeat 5-10 times

The 90/90 Stretch

This stretch can be a great exercise to relieve tension in the glutes (bum) and the front of the hips. This is particularly beneficial for any hiker who has been carrying a heavy pack all day or has a tight back. 

 

Instructions:

1. Start sitting on the ground, with one foot in front of the body, one foot behind, aiming for a 90-degree angle at each knee
   
2. Sit up with the torso tall
   
3. Slightly lean forwards until you feel a stretch through the glute
   
4. Hold for 30-60seconds, repeat on the other side​

You now know some of the best stretches a hiker can use before and after hiking. Use these consistently in your adventure (and your training!) and you will notice a big difference to your comfort on the trail and your recovery afterwards. 

Want to learn more about
training for your hiking adventures?

Join the
​Training For Hiking And Trekking Facebook Group