Preventing Illness and Injury
Muscle Strains and Sprains

Stretching It Out

In the field of sports, backpacking stands alone as the only endurance activity in which participants do not regularly perform warm-up. Cyclers and runners have long benefited from good stretching regimes.

Stretching gradually increases heart rate, temperature and circulation to your muscles. After a nights rest your body needs warming up. Stretching gets the body going and increases flexibility.

Sports medicine physicians know that muscles and joints that lack flexibility are more susceptible to injury and that good flexibility not only prevents injury but enhances performance.

How To Stretch

Pick a level spot free of stones and sticks. Your sleeping bag or pad makes a good exercise mat. Each of the following exercises should be held for no less than 30 seconds at the point of tension, during which the tension should start to decrease. Exhale as you lean into the stretch: during the stretch relax and breathe steadily. Do not bounce during the stretch; this can tear muscles and tendons. Also, do not over stretch, i.e., don't push yourself too far. A small burning feeling is OK, pain is not.

These three stretches are warm ups for backpacking. They are also helpful during the cool down period after a day of backpacking or hiking.

Calf Stretch:

• Find a flat rock or stump that offers enough room for you to stand several inches off the ground.
• Stand on the rock and back your feet up so that your heels hang off the rock.
• Lower both feet until you feel stretch in your calves.
• Raise both heels. Then alternately lower right and left heels, each for 30 seconds.
• If you have a hiking buddy he can help you keep balance.

Hamstring Stretch:

• Sit on the ground, legs extended in front of you.
• Pull your right leg in toward your body, as you would sit cross-legged.
• Reach for your toes. Make sure to bend at the waist until you feel the stretch in your hamstrings.
• Extend your right leg and repeat the exercise with your left leg.

Standing Leg Stretch:

• Once again you need a rock or a tree. If you use a rock it needs to be at groin height.
• Facing the rock, lift your right leg and rest your heel on the rock or the flat of your foot against the tree.
• Bend forward slowly from the wait and hold the stretch for 30 seconds.
• Return to a standing position and repeat with your left leg.
• Return to a standing position and repeat the exercise, this time with your body parallel to the tree or rock and bending sideways at the waist.