3 Reasons Why Dynamic Stretching Before a Hike is Important

It’s important to prepare your muscles before any activity, and dynamic stretching prior to hiking can warm up your muscles for carrying the weight of a backpack while walking on uneven terrain. Here are key reasons why it pays to take the time to do these stretches before hiking:

  1. It helps to improve your range of motion- your muscles like to get to their end range, and we don’t tend to do this in life very often… but they will respond if done consistently
  2. Dynamic work lubricates the joints and muscles, because motion is lotion, as they say
  3. Dynamic stretching brings blood flow to the muscles that are about to work
  4. As a bonus, not that you need one, dynamic stretching helps to prepare the whole body for the work that it is about to do– it elevates your heart rate!

Rules for Dynamic Stretching:

  • move through the full range of motion, but keep control; don’t allow momentum to take over with you “flinging” your legs; make sure you are keeping your trunk fairly straight and the movement comes from your hips/ legs
  • you will feel tightness at the ends of the movement in both directions, but it should never be painful
  • start with slower movements, and progress to faster movement through the whole range of motion of the joint; do 10-15 reps, then switch sides; you may find yourself slightly out of breath as you keep going– it’s going to elevate your heart rate

Check out this video on dynamic stretches to do before hiking, or any of our other “One Minute Wellness” videos on our YouTube channel at Elevation Physiotherapy & Wellness.

https://youtu.be/BhBQ3Myz1sY

How to Keep Your Fitness Goals Rockin’ this Winter

Elevation Physiotherapy & Wellness :: How to Keep Your Fitness Goals Rockin' This Winter

Winter is here, and although it’s not bad yet, we know what is in store for the upcoming months.  It’s dark, it’s cold, it’s icy— all conspiring to suck any motivation to keep up your fitness goals right out of your body!

But here’s the thing. We know it’s coming, so now is the time for a few easy preparations to keep your workouts loaded through the next few months.

  1. Keep your gym/yoga studio/dojo close to your home or work.  If you have to travel more than a few kilometers out of your way, you won’t go.  At least not regularly like you should.  Make your workouts easily accessible to go first thing in the morning before work, at lunch, or right after work before you go home and settle in for the night. Or train at home. It only takes a few basic piece of equipment to get in a solid workout in your own space. Some resistance bands, dumbbells or kettle bells, maybe an exercise ball or suspension system, and you’re gold.
  2. If you’reworking out outside, dress appropriately. Layers are the key. You will still sweat if it’s -20° and you’re running outdoors. No cotton, including socks, as that will hold the moisture close to your body.  Clothes that wick the moisture away from you is best, and won’t restrict your movement.
  3. A warm-up is actually important.  Even if you’re inside at the gym, you’ve probably just arrived from outside and changed into shorts and a t-shirt. When it’s cold out, blood flow to muscles decrease and joints can get stiff. Even a short warm- up will better prepare your body for the work you’re about to do.  Some dynamic stretches, a few bridges and body-weight squats, 5 minutes on a treadmill and you’re good to go!
  4. Use the winter months to try something new.  Why not try out the kickboxing studio you pass each day on your way to work?  You’re more likely to do “inside” workouts during the winter months, and why not mix it up with something you haven’t tried before? 

The bottom line:  keep yourself moving!  The pull to hibernate can be strong, but think of the next few months as an opportunity to keep yourself fit so you can hit the ground running (literally!) in the spring.