Warming up before walking might seem rather pointless at first glance! But whether you're an experienced hiker or more of a casual one, warming up is very important to avoid injuries. Before, during and after hiking, stretching is essential to keep your pace and avoid damaging your body.
Beneficial warm-ups during and after hiking
Doing a few stretching exercises before hiking will be just as beneficial for your body during the walk as after. Before setting off, warm-ups wake up the body and prepare it for the effort ahead. This preparation helps reduce the risk of accidents and injuries (muscle cramps, strains…). If you are more of a beginner, they will help you avoid putting too much sudden strain on your body. If you are an experienced hiker, these stretches will further reduce your risk of chronic injuries linked to repetitive movements.
Stretches done before setting off will boost blood circulation and therefore the oxygenation of your muscles. More high-performance, you'll have fewer sensations of pulling or burning in your calves on the ascents, for example. Stretching before and after an intense walking effort improves your physical recovery. You won't have back or knee pain the next day, and even better, you'll feel much more relaxed and ready to tackle a new day of hiking.
Active and passive stretching
There are two types of stretching: "active" and "passive". While the former should be done before hiking, passive stretches are for during and after. Before setting off, warm up your body by walking gently, for example, and loosen your joints (neck, ankles, shoulders, wrists…). Then move on to active stretches by contracting and releasing a muscle for a few seconds; finish by stretching it out.
During physical exertion, take advantage of rest breaks to do some passive stretches and avoid letting your body cool down completely. Once you reach your destination, don't stop abruptly: remember to do another round of passive stretching. To do this, find a position that stretches the muscle and ease into it gradually while breathing. This exercise can last around twenty seconds, repeated 2 or 3 times. Also remember to cover up to avoid catching cold after you stop exercising.
A few tips for warming up properly
Legs, back, neck, shoulders… adapt your stretching exercises to your needs. The main piece of advice to remember is to listen to your body and adapt your exercises and your walking to what you feel capable of doing. In a group, not everyone is at the same level: in those cases, it is even more important to know your limits. Stretching, like hiking, should never be done through pain.
Eating well, drinking regularly, using
walking poles, having a lighter pack… all these tips may seem trivial, but good gear and good habits also help you feel better during your hike.
