Warmups for great steps ahead

Most people focus on stretching after a hike but few actually perform a warm-up before they start their journey. The main reason for doing a warm-up before hiking is to increase blood flow to your muscles to prepare them for the activity you are about to do. What this really means is that you can actually decrease your risk of injury. Who doesn’t want less injuries? It is also a good way to check in with your body and see if you have any areas of soreness or discomfort that might need some extra stretching before you start.

Exercises to warm up before a hike/trek:

Shoulders
Stand with your legs slightly apart, your arms against your body, and move your left shoulder in a circle 10 times, first in one direction then the other. Repeat with the other shoulder. Finally, finish with 10 circles in one direction then in the other with both shoulders at the same time, while inhaling and exhaling deeply.

Back
Stand with one foot in front of the other, about one imaginary foot apart, as if you are balancing on a wire. Straighten your arms and raise them slowly above your head. Join your hands, with your fingers crossed and palms upwards, as if stretching after a good night’s sleep. Lean to the left while exhaling, and inhale while returning to your initial position. Do this 10 times, then switch sides. Then repeat the movement after reversing the position of your feet.

Hips
Stand totally straight and upright. Place your hands on your hips. Lift one foot and swing it backwards and forwards 10 times. Your foot should almost touch your bottom when at the back and your leg should be parallel to the ground when at the front. The movement must be dynamic but controlled. Switch legs and do another series of 10.

Knees
Stand and raise your left thigh until it is at a right angle, a bit like a flamingo. You can bend your standing leg slightly for more stability. Rotate 10 times in one direction then in the other from the knee, as if drawing a perfect circle in the air with your foot (which should not move). Then change foot.

Ankles
Stand in the same position as when warming up the knees. Rotate your ankle in a circle 10 times, first in one direction then the other. Then change foot.
Your body will thank you for having prepared it for your hike! Don’t forget to do some stretching during your hike if you feel the need, in particular your calves after a steep climb. And above all always remember to stretch your muscles when returning from a hike. 

Benefits of warming up:

• Improved blood flow
• Increase in body temperature
• Improved performance
• Improved oxygen efficiency
• Faster muscle contraction/Relaxation
• Injury Prevention
• Mental Preparation
• Reduced muscle tension
• The body adapts to harsh weather conditions more easily.