Warming up before walking might seem, at first glance, rather pointless! But whether you are an experienced hiker or a beginner, warming up is crucial to prevent injury. Before, during, and after hiking, stretching is essential to maintain your pace and protect your body.
Beneficial warm-ups during and after hiking
Doing a few stretching exercises before hiking will benefit your body just as much during the walk as after. Before setting off, warm-ups wake up the body and prepare it for the upcoming physical effort. This preparation helps reduce the risk of accidents and injuries (strains, pulled muscles, etc.). If you are a beginner, it will prevent putting sudden, excessive strain on your body. If you are an experienced hiker, these stretches will further reduce the risk of repetitive strain injuries.
Stretching before setting off boosts blood circulation and muscle oxygenation. Performing better, you will experience less tightness or burning sensations in your calves during uphill sections, for instance. Stretching before and after strenuous walking improves your physical recovery. You will avoid back or knee pain the next day and, even better, feel much more relaxed and ready to tackle another day of hiking.
Active and passive stretching
There are two main types of stretching: "active" and "passive". While active stretches should be done before hiking, passive stretches are best performed during and after. Before setting out, warm up your body with some gentle walking, for example, and mobilize your joints (neck, ankles, shoulders, wrists...). Then move on to active stretches by contracting and relaxing the muscle for a few seconds; finish by gently lengthening it.
During physical exertion, take advantage of rest stops to do some passive stretching and keep your body from cooling down completely. Once you reach your destination, do not stop abruptly: make time for another passive stretching session. To do this, find a position that stretches the muscle and ease into it gradually while breathing deeply. Hold this stretch for about twenty seconds and repeat 2 or 3 times. Also, remember to put on extra layers so you do not get cold after stopping.
A few tips for an effective warm-up
Legs, back, neck, shoulders... tailor your stretching exercises to your needs. The key advice is to listen to your body and adapt your exercises and pace to what you feel capable of doing. In a group, not everyone is at the same fitness level: in such cases, knowing your limits is even more crucial. Stretching, just like hiking, should never be painful.
Eating well, staying hydrated, using walking poles, lightening your pack... these tips may seem simple, but having the right gear and good habits will also make your hiking experience much more enjoyable.
