A hiker's guide to stretching the right way and how to get started.
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If you pay attention to health and fitness media, chances are you’ve seen stretching, especially static and ballistic stretching, getting a lot of negative press over the last several years. Just like most things in life, there is a time, place and optimal situation for stretching. Rarely are things 100% bad or good, 100% of the time.
What's All the Fuss About? Is Static Stretching Really Bad?
Specific to static stretching (this is your traditional stretch- move into one position and hold it there for a period of time, release and repeat), there have been multiple studies and resulting systematic reviews (1) concluding static stretching can be detrimental to the performance of the muscle that was stretched. The authors conclude that the acute changes that occur in muscles immediately following static stretching can result in decreased muscular force production which may negatively impact athletic performance.
So, the result of this review is saying we shouldn’t static stretch, right?
Well, there are a few important distinctions to make between this review and its included studies and hiking, trekking or walking trips. This will help us understand why static stretching is still recommended.
How are the demands of these activities the same and different?
First, hiking, trekking or walking does not require the same demands as traditional team and individual sport, which is where the majority of stretching studies have been completed. Team and many individual sports require rapid, unpredictable change in direction, force generation and force absorption. They have much different, often defined, time constraints and parameters. On the contrary, hiking involves more predictable, steady state movement, modifiable force production/generation and has much more flexible time and overall constraints.
"When it comes to adding static stretching to your hiking program, timing is everything!"
Second, studies that cite the potentially negative impact of static stretching on athletic performance evaluate stretching performed immediately before athletic participation. There is evidence (2) that static stretching as part of a well-planned exercise program is beneficial. Static stretching can activate different receptors and parts of your nervous system. These systems are responsible for decreasing many bodily functions. Simply, static stretching helps the muscle receptors locally and body as a whole to relax so more motion is achieved. When it comes to adding stretching to your hiking program, timing is everything!
Benefits of Static Stretching
Static stretching as part of a full preparation program has been proven to
Improve muscle flexibility
Improve joint motion
Flexibility (muscles) and mobility (joints) are only one piece of the puzzle, though. You have to be able to first control your movement and then display strength through your full available range of motion in order to improve performance and decrease injury risk.
Let's get started!
Key Stretches
Straight Knee Calf Stretch
Back leg is being stretched.
Feet staggered.
Lean forward.
Straighten the back leg as much as possible.
You should feel the stretch in the back of the lower leg.
Hold 30". Switch legs. Repeat 3 times each side.
Bent Knee Calf Stretch
Back leg is being stretched.
Feet staggered.
Lean forward.
Bend the back leg at the knee.
You should feel the stretch in the back of the lower leg, further down towards the Achilles and ankle compared to the straight knee stretch.
Hold 30". Switch legs. Repeat 3 times each side.
Advice: Why include both? The calf complex is made of two different muscle groups, your gastrocnemius and your soleus. Your gastroc crosses the back of your knee. Your soleus does not.
If you are only stretching with a straight knee you are missing the opportunity to selectively stretch your soleus, one of the key muscles used in hiking, walking and running!
Did you know? This distinction is directly related to 4 of the top 6 musculoskeletal reasons why hikers discontinued their time on the Appalachian Trail (3).
Standing Quad Stretch
Start with feet next to each other.
Standing next to a wall for balance if needed (challenge yourself to stand without the wall too!)
Bend your knee to bring your heel up towards your body.
You should feel the stretch in the front of the upper leg*.
Hold 30". Switch legs. Repeat 3 times each side.
*You should NOT feel anything in your low back. If you do, don't pull quite as hard. Make sure you don't have a big arch in your lower back. You can also try gently squeezing your butt together like you have a walnut between your butt cheeks. This will rotate your pelvis back and should relieve the pressure on your back.
Kneeling Hip Flexor Stretch
Start half kneeling on the floor.
The leg under your body is being stretched.
Gently squeeze your glutes together to rotate your pelvis backwards ("tuck your tail").
You should feel the stretch in the front of the hip of leg that is down under your body.
Hold 30". Switch legs. Repeat 3 times each side
Advice: You may know of the lunging variation of this stretch (lunging forward from the pictured position). This alternative increases the amount of sheer force or forward pulling on the spine. If you have experienced low back pain, starting with the tuck version as described above will be more spine-friendly.
Static Hamstring Stretch
Lay down flat on the floor.
The leg in the air is being stretched.
Use a stretching strap, scarf, towel, dog leash etc. to hold your leg as straight in the sky as possible. Keep the knee straight without being locked out.
You should feel the stretch in the back of the leg that is up.
Hold 30". Switch legs. Repeat 3 times each side
Advice: If you feel pressure in your low back or want an alternative, bend your other leg so your foot in flat on the floor. This will help flatten out and relax the arch in your low back.
Moving Hamstring Stretch
Starting position
Lay down flat on the floor.
The leg in the air is being stretched.
Place your arm behind your upper leg. In a controlled manner, straighten and bend your knee.
You should feel the stretch in the back of the leg that is moving.
Repeat 20 pumps/extenders. Switch legs. Repeat 3 times each side
Starting and ending positions
What are your thoughts and questions about stretching and how it fits into your wellness plan? Have you heard something different about stretching you're now wondering about? Did this blog post spark a different question about stretching?
(1) Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 41(1), 1–11. https://doi.org/10.1139/apnm-2015-0235
(2) Shrier I. (2004). Does stretching improve performance? A systematic and critical review of the literature. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 14(5), 267–273. https://doi.org/10.1097/00042752-200409000-00004
(3) Chrusch, A., & Kavin, M. (2021). Survey of Musculoskeletal Injuries, Prehike Conditioning, and On-Trail Injury Prevention Strategies Self-Reported by Long-Distance Hikers on the Appalachian Trail. Wilderness & environmental medicine, 32(3), 322–331. https://doi.org/10.1016/j.wem.2021.04.004
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