Walking Stretches that Relieve Muscle Soreness after Walking and Hiking - 10 Min Routine

These walking stretches reduce muscle stiffness and improve flexibility after walking/hiking. Physiotherapist Michelle guides you through this safe stretching routine for the major muscles used in walking including; thighs, buttocks, hips, calves and lower back. These stretches are performed lying down, no equipment is required and they are ideal for beginners.

#WithMe #walkingstretches #hikingstretches

Walking and hiking involve repeated contractions of the muscles of the lower limbs. Muscle soreness after walking can result from many factors such as; steep terrain, poor footwear, walking long distances, hard walking surface and walking at increased speed. Stretching and mobility exercises after walking can help reduce post exercise muscle and joint stiffness.

This progressive stretching routine guides you through safe static stretches that maintain flexibility of the lower limb and back muscles used during walking. The stretches can be performed for 2-3 times each, holding each stretch for 10-30 seconds or longer (30-60 seconds for seniors/mature adults). These walking stretches should feel comfortable and kept within your range of personal comfort.

Music
'Goodbyes' Produced by ThatKidGoran (Licensed User)

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

[Akishimatsu]

Thank you! Just done my 10k walk and needed some stretches. I looked everywhere but all I got was stuff to do after running. Till I found this gem. It's simple, effective and my pelvis is now happy. Thank you!

[mysticshining]

These are great, I'm always sore after walking and never knew which stretches were good for that. Thank you.

[Alive]

Thank you so much I did 21.5 hiking my whole body was sore especially cuffs and thighs. It works like a magic

[sarahhamm]

I really like how comprehensive this routine is. It stretches all the parts that get tired from walking. Thanks!

[madelinecrisafi]

These stretches feel better than any post walking stretches I have found online! Genuine
relief after my daily 4-mile walk!

[dovefooks]

Thank you so much! I’ve done it only twice and I can feel the difference on my walks. I walk every 2 days up a mountain and come back and do these stretches straight away. Such a helpful video and your voice is so calming too!!

[killa]

Excellent !! Just what I needed . Thank you 🙏 so much 😊

[rainygivgal]

This was just what I needed after a 4 mile walk. Thank you!

[wendyleah]

Felt so much better when I did these stretches just after my walk. Thanks Michelle.

[Liittlebigplanet]

I just did 10000 steps at 300 pounds in 95 degree weather, this worked and helped beautifully!

[bonbons]

I let out the most unholy sound at that calf stretch, it felt SO amazing

[amberbanks]

I have never seen such a great post-walking stretching video in my life and I've seen a lot. You made me stretch areas that I didn't know felt so good to do :( thank you so much! You're helping me with my fitness journey! Lots of 💕 ❤️🥰

[dxnzjpw]

Going to follow this therapist her voice is soothing!

[sylviahollingsworth]

I walk a lot for exercise. About 5-7 miles. I found your channel a few months ago and am a faithful follower I love you instructions

[AmayaRodrigo]

Thank you from Spain. Your stretches have relieved my legs so much I enjoy pain free walks now! I do both pre and post.

[sarahadams]

I never get bored of this stretch routine!! It is the best and has so many techniques I haven’t seen used before, and I’ve seen a lot of PTs! Lol. Thank you!!!!

[anitakindy]

I use this video every morning and evening. It's the best stretching video I have found. I like the pace, that michelle tells us which muscles we're stretching, her voice is soothing, calm and pleasant. I hope this video never goes away.
Also love gentle music.

[eafnamaste]

This is great! I started having hip and knee pain from all the walking. I do these stretches after every walk and pain is gone.

[Ashyashomshanti]

Thanks so much for all the stretches. I absolutely love all exercises. The stretches and exercises are very effective.

[eli]

just started a holiday around south east asia that will last a few months, been walking around bangkok for a few days and could hardly walk this morning because everything was so saw, this was a like saver, thank you so much! will be doing this all the time