Women's Travel: Best Spring Hiking Warm-up Stretches for Women

As spring arrives, our minds shift from the ski slopes to the hiking trails. If you are like me, your body is just aching to hit the trail and let your stride out as you cruise down the trail over the dirt and rock. You’ll want to take special care those first few times you hit the trail this season to ensure your body is “trail ready” and avoid injury.

Stretching is an important warm up tool for hiking and is best done after you hike a few minutes and get the body warmed up. Driving to the trailhead and then stretching before you hike can strain cold muscles further. Walk 10 minutes down the trail and when you are ready to start taking off layers, go through your stretch routine.

One reminder about stretching – a little pain is good (it shows the muscles is stretching). A lot of pain means “stop”. If it hurts, don’t do it. You body is trying to tell you something.

While there are hundreds of stretches women can do to warm up the muscles , below are 5 suggested stretches. Do this routine 2 – 3x and hold each stretch for 8 – 10 seconds each. I suggested you also do this routine after you stop for your lunch break or other times when your body has cooled down and you are about to ask it to warm up again – quick.

Hamstring

Find a rock or downed tree and place the heel of one foot on it. Extend your leg our straight and bend your body at the hips towards your leg, with the goal of your nose touching your leg (most people aren’t this flexible). Hold, then switch legs. You want to feel the stretch in the upper backside of your thigh.

Calf

Find a rock or tree and put half your foot on it, driving your heel of the foot down off the edge towards the ground. Hold, then switch legs. You want to feel the stretch in your calf muscles.

Achilles

Look for a tree or rock that can you a strong, 90 degree ankle to force the ball of your foot against, with your heel on the ground. Straighten your leg, while leaning into rock or tree. Keep leaning until you feel the stretch lower than the calf (closer to the ankle). Hold, then switch legs.

Hips

Find a tree or rock at least knee height (a little larger is better). Bend one knee then turn it parallel to the ground. Lay it on the tree or rock and then bend your body over it, feeling the stretch in your hips. Hold, then switch legs. If you can’t find a rock or tree that works, put your rain coat down and lay on your back. Extend one leg straight, then bend your other knee and pull it towards you over top the straight leg.

Psoas

Note: You may have never of this muscle, but it is the root of many problems for runner, hikers, and gym users who claim of contact pain in their legs as it links many other muscles together. Too tight, it pulls everything else into a chronic contracted position.

Place one knee on the ground, and the other bended knee out in front of your body, with your knee over your ankle (90 degrees). Tilt your pelvis up towards the sky, until you feel a stretch along your inner groin area. Hold, then switch legs.