How crazy is it that we have to stretch before a long walk?
What have we come to?!
It’s because going on long walks isn’t something that our body is use to anymore. Our bodies are use to sitting and slouching and being immobile for hours and hours at a time, day after day. For most of us, that is the new normal and has been for the last 30 years.
So truthfully, a long walk has the potential to hurt us. Yes, I know, it’s a sad reality 🙁
See at the bottom of the article the usual complaints we get after ‘long walks’.
To Avoid these unnecessary injuries, check it out the Top 3 Stretches to do before hitting the trails!
Knee Extension Stretches!
- Will help with maintaining alignment
- Will help with any existing stiffness that may get worse with walking
- Will optimize your quadricfep muscle contraction!
- Glute Muscle Activation
Back Extensions
-The act of Walking naturally extends your back, to a certain degree. If you stretch into this movement prior to going for a walk, it will condition your back to the impact of walking. It will allow for the spine to take on that impact with no restriction.
-Stretching like this prior to a walk may also prevent any lower back aggravation that the walk may have on your body if it’s say on uneven terrain or you decided to take the hilly route.
Ankle Dorsiflexion Stretch
-Walking always tightens your calves and ankles.
-Stretching the ankles into Dorsiflexion like this exercise: Knee to Wall stretch.
-This will help off set any ankle and calf muscle soreness from long walks, runs, long time standing and even cycling
Common Injuries from Taking Long Walks
Knee stiffness can arise quite quickely after re-starting a walking routine, especially if its up or down hill. If you’re one that mostly sits during the day, start with short walks to ease your body into it. Your quads and glutes need to wake up from their slumber and start supporting your knee.
Plantar fasciitis is another common problem with long walks. Feet are the obvious one as they are the ones pounding the pavement. Make sure you have proper footwear when you go out. Plan for the type of terrain. Don’t wear sandals if you are going on gravel trails. Use a hiking boot if there are lots of hills and vegetation you will be walking through.
Low Back Soreness is a very common problem that may arise from prolonged walking or standing. Your back muscles have become so use to sitting and being all stretched out that once you put them to work, they get fatigued easily. This can lead to back spasms and non-serious strains but uncomfortable all the same.
Meniscal pain in your knee from prolonged walking is another common and usually simple-to-treat condition we see. The precious cartilage in our knee can be very sensitive if you go from sitting 8-10 hours a day to to a long 1-2 hour walk in your neighbourhood. If you’re over the age of 40, it’s likely that your cartilage is getting dryer – meaning less elastic and less resilient. A prolonged walk on stiff knees can lead to some minor meniscal irritation if your lower body is tight and inflexible to begin with.
Walking: The most recommended form of exercise
Since walking is the most recommended exercise by doctors and primary health providers, we absolutely need to be able to walk for as long and as far as we want. Walking is truly essential to a healthy lifestyle and longevity. Let’s set ourselves up for success and prep our bodies to enjoy long walks this Spring and Summer.
