Stretching before going backpacking is essential for preventing injury, improving performance, and providing a much needed break from the physical demands of the activity. It’s important to stretch your entire body before and after a backpacking trip to ensure that you are properly prepared for the physical demands of the activity.
When stretching, focus on specific muscles groups that are used when backpacking such as your quads, hamstrings, calves, glutes, lower back and core. Here are some tips on how to properly stretch before going backpacking.
Dynamic Stretching
Dynamic stretching is a great way to prepare your body for an active day of backpacking. This type of stretching involves active movement through a full range of motion to warm up your muscles and joints.
Examples include leg swings and arm circles. Focus on moving slowly through each motion while controlling your breathing and ensuring that each movement is comfortable.
Static Stretching
Static stretching should be done after dynamic stretching to improve flexibility in the muscles being Targeted. This type of stretching involves holding a specific position with no movement for an extended period of time (usually 20-30 seconds).
Examples include quad stretches and hamstring stretches. Make sure to keep breathing through each stretch and only go as far as you can comfortably go.
Foam Rolling
Foam rolling can help relieve tension in tight muscles prior to a hike or after one as well. Foam rolling involves lying on top of a foam roller (or other similar device) while applying pressure onto specific areas that are tight or sore. Start by rolling over each muscle group slowly from top-to-bottom in order to release any tension that has built up over time.
Conclusion
Stretching before going backpacking is essential for preventing injury, improving performance, and providing a much needed break from the physical demands of the activity. Incorporating dynamic stretches, static stretches, and foam rolling into your pre-backpacking routine can help ensure that you stay safe while out on the trail. Make sure to listen to your body while doing these exercises and never push yourself beyond what feels comfortable.