When going for a walk as a form of exercise, stretching beforehand is essential, just like you would if you were going out for a run or participating in a workout class. “The most important reason I encourage patients to stretch before walking is to reduce the risk of injury,” explained Dr. Devin Trachman, PT, DPT, MTC, and Clinic Director of Physical Therapy Central’s West Edmond Clinic. “Other reasons include warming up your muscles and joints for the walk and improving your overall performance of the activity.”
Stretching isn’t a high-calorie burning activity, but it should always be included in your fitness routine as it has tons of other benefits like:
- Improving your flexibility can help you burn more calories during activities.
- Reducing the risk of injury can result in longer distance walks, which burn more calories.
- Improving your body’s recovery process could mean more frequent exercise throughout the week, which would result in more calories burned.
The Best Warm-Up Stretches Before Walking
Dr. Trachman shared her favorite pre-walk stretches that target the muscles that are heavily engaged during a walk.
Calf Stretch
- Using a street curb, place the ball of your foot on the end of the curb ledge.
- Slowly drop your heel down while keeping the ball of your foot on the step.
- Hold for 20-30 seconds and repeat 3x on each side.
Quad Stretch
- Stand with both arms by your side.
- Slowly bend one knee, bringing your heel toward your buttock, and then reach back with the same hand and grab your ankle.
- Pull it towards your buttock with your hand.
- Slowly lower your leg to the starting position.
- Take a step forward and then repeat the same on the other side.
- Hold for 20-30 seconds and repeat 3x on each side.
Tip: Keep your torso straight and do not arch your back when reaching for your ankle to hold the quad stretch.
Hamstring Stretch
- Stand with your feet hip-width apart.
- Place the leg you wish to exercise in front of you.
- Hinging from your hips, reach forward with your hands, keeping your torso straight, towards your toes.
- Hold for 20-30 seconds and repeat 3x on each side.
Across-body shoulder stretch
- Stand with both arms at your side.
- Lift the arm to stretch until it is parallel to the floor (90 degrees).
- Hook the other arm around the arm to be stretched just above the elbow.
- Pull the arm to be stretched toward your chest with the other arm. A stretch should be felt in the shoulder.
- Hold for 20-30 seconds and repeat 3x on each side.
Toe touches
- Reach down and touch your toes.
- Slowly stand back up.
- Repeat 5-6 times.
Schedule an Appointment
Don’t hesitate to schedule an appointment with a Physical Therapy Central physical therapist if you have any questions or concerns about warming up or pain while walking. Your health and safety are our top priority. For the full article, please follow this link:
Try These Warm-Up Stretches Before Going on Your Walk for Improved Flexibility, Endurance and More
