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.

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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.

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