Tyler Guymon, DPT
Stretching properly safeguards your body from injuries and makes certain your body is trail ready. Stretches are best done after five minutes of hiking when your muscles are warmed up. Stretching cold muscles is not effective and may cause muscle strains.
One quick reminder: an appropriate stretch should give you a little bit of a “pull” in the muscle, but should not be painful. Here are five stretches that are extremely for that weekend getaway on those trails.
Calf Stretch
Begin with a large step forward using a rock, pole or something else sturdy for balance. With your back foot flat on the ground and pointing straight forward, slowly transfer weight onto the front leg until you feel the stretch in the calf of the back leg.
Hamstring Stretch
Place one foot on a rock or in front of you on the ground. Keep your heel in contact with the surface and your toe pointed straight up. Bend at your hips forward, while slowly moving your pelvis back away from your outstretched leg. Bend your other knee if needed. You should feel the stretch on the backside of your extended leg.
Quad Stretch
Stand on one leg, holding something solid if you need the balance support. Bend your other knee and bring your heel toward your buttock. Reach for your ankle with your hand, keeping your knees close together; do not allow your bent knee to swing out away from your body. Stand up straight, you should feel a slight pull along the front of your thigh and hip.
IT band stretch
While holding on to a tree, pole or another sturdy object with your right hand, cross your left foot over your right, keeping your hips square to the front. For the best stretch lean your hips toward the support structure as if you are closing a car door with your hips (in this example, your hips will slide to your right).
Back Extension
Start with your hands on your lower back. Slowly arch backward while moving your hips forward as far as you can without discomfort.
Just remember stretching is an important element! Nobody wants to turn a beautiful day outdoors into a painful memory of an injury. But, if you do feel pain, call AZOPT immediately at 623-242-6908 for your free injury screen.