1. Make a Backpacking Stretch Routine Work for You
Backpackers live for backpacking trips. However, muscle cramps and fatigue aren't welcome companions. Experienced backpackers know that the trick to avoiding sore muscles and injuries comes from a good stretching routine both before and after a day's hike. Stretching before a hike lengthens muscles in preparation for the day. Stretching afterwards keeps muscles loose and helps them recover. A little minor stretching during breaks benefits muscles too. Follow a regular routine of stretching major muscle groups during each day of backpacking. Performing each stretch at least three times and holding a stretch for 20 to 30 seconds at a time keeps you limber on the trail.
2. Pack it in with Back Stretches
Backpacking requires upper and lower back strength for carrying a backpack and keeping you balanced on uneven terrain. Keep back and torso muscles strong and flexible to manage the weight and conquer fatigue. Stretch out your lower back by lying down. Alternate pulling each knee to the chest while keeping the lower back on the floor. End by lifting both knees to the chest. The plank Superman stretch works the entire torso. Lie on your stomach, propped on your elbows. Pull in your abdominal muscles and hold. Then, reach your arms out in front of you. Lift the chest, arms and legs and hold for up to 30 seconds. Don't forget tried-and-true crunches for strengthening abdominal muscles.
3. Stretch Endurance with Upper-Leg Stretches
You may feel that your back carries all the weight, but it's the leg muscles that support the back. Touching your toes is a very effective exercise when done correctly with a straight back and not bouncing. Another upper-leg stretch involves slowly lifting one leg behind you as high as it will go and holding the stretch. Lower your leg, and stretch the other leg. You might need to hold onto something in front of you for balance. Stretch your quads by standing on one leg and pulling the foot on the opposite leg to the bottom. Strengthening upper-leg muscles also helps knees, which can take a real beating on the trail.
4. Chase Leg Cramps Away with Calf-Stretching Exercises
Backpacking steep trails makes many demands on leg muscles. Anyone who's ever experienced calf cramps knows how painful they can be. Flexible calves help you tackle difficult trails with limited cramping then and later. Stretch lower-leg muscles with calf raises. Place your hands on something for balance, and rise up on the balls of your feet and hold. Raise and lower heels several times. Try this exercise with the balls of your feet on a step for an even greater stretch. You can also stretch calves by lowering your body into a sprinting position with fingers on the ground. Alternate placing each leg behind you and lowering the heel and holding the stretch.
