Warming up before a walk might seem pointless at first glance — but whether you're an experienced hiker or a complete beginner, warming up is essential to avoid injuries. Before, during and after hiking, stretching is key to keeping your pace and protecting your body.
Beneficial warm-ups during and after hiking
Doing a few stretches before hiking is just as beneficial to your body during the walk as it is afterwards. Before you head out, 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're more of a beginner, stretching prevents you from putting too much sudden strain on your body. If you're an experienced hiker, these stretches will further reduce your risk of chronic injuries linked to repetitive movement.
Stretching before you set off improves blood circulation and therefore the oxygenation of your muscles. Performing better, you'll feel less calf tightness or burning on climbs, 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 another day of hiking.
Active and passive stretches
There are two types of stretches: "active" and "passive". The former should be done before hiking, while passive stretches are for during and after. Before you set off, warm up your body by walking slowly and loosen your joints (neck, ankles, shoulders, wrists…). Then move on to active stretches by contracting and releasing a muscle for a few seconds before stretching it out.
During physical exertion, use rest breaks to do a few passive stretches and keep your body from cooling down completely. Once you've reached your destination, don't stop abruptly — take time for another round of passive stretching. Find a position that stretches the target muscle and ease into it gradually while breathing steadily. Each stretch can last around twenty seconds, repeated 2 or 3 times. Don't forget to cover up after stopping so you don't catch a chill.
A few tips for warming up properly
Legs, back, neck, shoulders… tailor your stretching routine to your own needs. The key piece of 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 level — in those cases, knowing your limits is even more important. Stretching, like hiking, should never be done through pain.
Eating well, staying hydrated, using walking poles, keeping your pack lighter… all these tips may seem trivial, but good kit and healthy habits also go a long way towards feeling better on your hiking outings.
