Recovery tips after your hiking adventure

Written by: Melanie Talastas-Soriano CAT(C), Certified Athletic Therapist

You must be exhausted after your hiking adventure. Some trails are more challenging than others but regardless which one you completed your body need to recover. 

Here are five recovery stretches you can start doing at home and all you need is space. These stretches are good for after any activities especially after your hike to help reduce muscle soreness and help with recovery.

Figure four
Lie on your back and place your right ankle above your left knee. Externally rotate your right hip at the same time lifting your left leg to feel the stretch on your right glute/piriformis muscle. Hold this stretch for 30-45sec. Be sure to do it on the left side as well. Alternate both glutes to give one side a 30-45sec rest. Repeat 3 times.

Calf stretch
Standing calf stretch, bend down keeping your knees straight and toes up and feel that stretch on the back of your lower leg. Hold the stretch for 30-45sec. Alternate the stretch on the other leg and repeat the stretch 3 times each leg.

Quad stretch
Lie on your side to keep your neutral spine. Grab your ankle of the top leg and pull towards your glutes. Feel the stretch on your quadriceps muscles and hold the stretch 30-45sec. release and rest for 30 sec and repeat 3 times on each side. 

Hamstring stretch
Seated with one knee bent and one straight knee. Lean forward hinging from your hip to feel the stretch on the hamstring muscles of the straight knee. Hold the stretch for 30-45 seconds and repeat on both sides 3 times. 

Side bend stretch
Standing on wide stance bend to one side to feel the stretch on your lat, triceps and obliques. Hold the stretch for 30-45 sec. Alternate the stretches on each side and repeat 3 times each side. 

For more advice or exercise ideas, book in for a consult with an Insahyu Athletic Therapist today!
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