Your legs will be doing the majority of the work in both your training and hiking… so you need to know how to take care of them!

Calf Release

Improves:
  • Ankle range of motion
  • Knee pain
  • Foot pain

Equipment options:
  • Water bottle
  • Ball
​

Outer Shin Release #1

Improves:
  • Ankle range of motion
  • Outer shin pain
  • Foot pain
  • Ankle pain

Equipment options:
  • Trekking pole
  • Water bottle

Inner Shin Release

Improves:
  • Ankle range of motion
  • Inner shin pain
  • Foot pain
  • Ankle pain

Equipment options:
  • Handle of trekking pole
  • Ball
  • Thumbs
​

Hamstring Release

Improves:
  • Hamstring tightness
  • Lower back discomfort
Equipment options:
  • Ball
​

Quadricep Release #1

Improves:
  • Quadricep tightness
  • Knee pain
Equipment options:
  • Bottle

Quadricep Release #2

Improves:
  • Quadricep tightness
  • Knee pain
Equipment options:
  • Ball