Walking uses a wide variety of leg, ankle and hip muscles. In addition to increasing the flexibility of your muscles and joints, stretching can help reduce your risk of injury while walking. For best results, perform at least 10 minutes of stretching exercises that target your hamstrings, calves and ankles, while holding each stretch for at least 30 seconds.
Hamstring Stretch
MayoClinic.com recommends this stretch for loosening the all-important hamstring muscle that runs along the back of the upper leg. Begin by lying on the floor near the outer corner of a wall and raising your left leg so that the heel rests against the wall. Bend your left knee slightly as you gradually straighten your leg against the wall, causing a stretch along the back of your left thigh. Hold the stretch for at least 30 seconds before repeating on the opposite leg.
Calf Stretch
The calf muscle plays a crucial role in the integrity of your steps, and can be found on the back side of your lower leg. Begin by standing at arm's-length from a wall and placing your right foot behind your left. Slowly bend your left leg forward while keeping your right knee straight and your right heel pressed against the floor. Position your heels forward while keeping your back straight as you begin to feel a stretching sensation in your calf muscles. Hold for 30 seconds before repeating on the opposite leg.
Ankle Stretch
Weakness and inflexibility in the ankles is a common cause of walking injuries. For this stretch, the gentle yoga posed known as Hero Pose, or Virasana, is used to stretch the ankles, quadriceps and upper back muscles. "Yoga Journal" recommends beginning this posture by kneeling on a folded towel or yoga mat with your thighs perpendicular to the floor. Press your inner knees together while sliding your feet apart so that the tops of your feet rest flat against the floor at a distance slightly wider than your hips. Exhale as you sit down between your feet, moving your calf muscles out of the way as needed, and lengthen your spine until it is perfectly straight. Hold for 30 seconds to a minute before exiting the pose.
Safety Considerations
Always practice caution when walking at a brisk pace or in an elevated area. Remain focused on your steps as you walk, scanning the ground in front of your feet to reduce the risk of tripping over stones, roots or cracks in pavement. If you are unsure how your body will react to regular aerobic exercise, talk to your doctor and ask him to recommend the best prevention measures for your body.
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