When it come to Training For Trekking, following a structured warm up can be incredibly beneficial. If done correctly, it can significantly improve performance and reduce the likelihood of injury.
But this goes beyond simply doing a bit of a walk to 'get the blood moving' and a couple of stretches...
Like anything in the fitness world, a little bit of planning and a little bit of structure, can go an incredibly long way!
When planning a warm up, there are there is a 4 step plan which I follow.
And of course, like anything in the fitness world, there is no one right way to do a warm up. But this structure has proved efficient, effective and practical time and time again with my trekkers and I would like to share it with you today.
Here is how you do it:
Step One: Self Myofascial Release
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.
It commonly involves the use of foam rollers, balls, sticks etc on the body, to correct restrictions and 'break up knots' in the fascia and muscles.
Self myofascial release can be effective to:
How To Do It
Example SMR Exercises For Trekkers
Foam Rolling Quads
Foam rolling is the most common form of SMR. Most gyms will have these and you can buy them at any sporting goods store. This is an example of how to use to foam roller to release the quads (which are usually particularly tight for trekkers).
Glute Release With Tennis Ball
Another common tool for SMR is the use of a ball. With these you can get a little bit more targeted and you can really seek out the particular 'trigger points'. This example is showing how to release the glutes and can be very effective for some people who suffer from back pain.
Hip Release With Kettle Bell
Sometimes it is hard to reach a particular 'trigger point'. In these instances, using a heavier object (such as a kettle bell, weight plate or bar) can be an effective tool. This is a great example of using a kettlebell to release the hip flexors - which are always tight for trekkers.
Trek tip: If you want to do SMR before a hike or while you are on a trek, using your water bottle can work just as well!
Rowan is a personal trainer who specialises in training hikers, trekkers and mountaineers for their bucket list adventures.
Summit Strength is a personal training service created specifically to help trekkers have the best chance of a safe, enjoyable and successful bucket list adventure.