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SALT LAKE CITY — With the arrival of spring, hikers' minds are turning to hitting the trails. In preparation, here is a guide to some stretches for hiking to help Utah trekkers get ready for hiking season.
Avid hikers will train and keep up their conditioning throughout the winter months by going to the gym or using home-based exercise equipment. More casual hikers may relax during the winter. Then, there are the beginners, those who are just taking up hiking. Whether you are an avid, casual, or beginner hiker, it is important to get a doctor's clearance before each hiking season, especially if you have been less active and want to tackle some of the more strenuous trails in our area.
Examining the shape you are in and the physical challenges required for hiking are a must. You need to start out with the level of conditioning your cardiovascular and muscle systems will allow. Overdoing it can lead to frustration and injury.
As with most physical activities, hikers need to warm-up before hitting the trail. There are two types of stretches, dynamic and static. Dynamic stretches are done right before hitting the trail at the trailhead. They are fluid in motion with little to no posing and holding of position. Static stretches are performed after the hike when the muscles are warm and involve holding a position for 10 to 30 seconds.
Five of the best dynamic stretches include:
Alternating knee lift
This stretch is performed by standing with legs shoulder width apart. Slowly lift one knee up toward the chest. Reach down with both arms and gently grab below the knee with both hands and slightly lift the knee off the ground. Switch legs and repeat. do this 5 to 10 times with each leg.
Squat to hip flexor
With your legs hip width apart, slowly squat a little like you are going to sit in a chair. Make sure your knees do not protrude forward past your toes. Stick one leg out behind you. This will put you in a lunging position. Keep your back somewhat straight and hips forward. Only hold this for a second or two and then switch legs. You will feel a slight stretch in the hip flexor muscle.
Alternating high kick
Stand with legs hip width apart. Bring one leg forward as high as you can in front of you while at the same time trying to touch the toes with the hand on the opposite arm. Repeat with the opposite leg and arm. If you want, you can swing your arm up and over your shoulder giving the arms and shoulders a little work out too. Limber people may actually be able to touch their toes, but it is not necessary and less flexible people may overdo it if they try too hard.
Torso twist
This stretch will also work your upper body a bit. Stand with feet shoulder width apart. Bend forward and try to touch your toe with the hand on the opposite side of your body, then straighten up and bend again switching sides. Do this repeatedly 10 or 15 times alternating sides each time.
Alternating quad stretch
This stretch is done holding your car, a tree or a friend if your balance is not good. Stand with legs hip width. Bend your leg behind you and then reach back with the same side arm and grab your foot and pull it toward your butt. Do the same with the opposite foot. If you need help with balance you will have to switch the hand that you use to hold the object for balance. This will entail having to face different directions so doing 5 to 10 with one side then switching would work best.
A video demonstrating how to do pre-hike dynamic stretches is found on Lindsey Banks website.
A google search for hiking stretches will show several good sites with other pre- and post-hike stretches.
Remember, pre-hike stretching should be simple and dynamic. The motions are fluid and simple with little pressure on the muscles. All you are trying to do is warm muscles up. If balance is an issue, have a friend help or use an object like your car, tree or large rock if needed. It also helps to walk a couple of hundred yards of the trail slowly to get muscles moving before picking up the pace or attempting more strenuous parts of the trail.
These stretches can also be performed on the trail if you feel your hamstrings, quads, hip flexors, IT bands and calves starting to tighten up during the hike.
By using these warm-up stretches, you help prepare your body for the rigors of hiking and possibly keep injuries to a minimum. Robert Williamson is a graduate of Weber State College and the author of "Creative Flies: Innovative Tying Techniques."
