Stretching Guidelines for Better Walking

by Therese Iknoian

Contents

• General Guidelines
• Four Stretches for Walking
• Hip Flexor
• Hamstring
• Calves
• Shins

Once you get into the habit of stretching regularly, taking a couple of minutes after your walk to stretch becomes a treat because it just feels so good. Proper stretching also helps keep injuries and strains at bay. Don't walk a day without it!

General Guidelines

Avoid bouncing. Bouncing into a stretch triggers your muscles to protectively contract with every bounce. Ease into each stretch inhaling deeply. Hold a stretch for 15 to 30 seconds. Stretches before walking should be easy, meant only to loosen you up. Try arm swings, ankle rolls, and reaching toward the sky. Focus on any area that is a problem for you personally, for example, if you have a history of calf aches, stretch your calves a little beforehand. After your walk is when the real stretching begins. Pay special attention to the parts of the body used in walking (the hamstrings, hip flexors, shins, and calves), but don't ignore everything else.

Four Stretches for Walking

These are great stretches for anyone, but especially for walkers who take an average of 5,000-6,000 steps on a brisk 3-mile walk. That's 5,000-6,000 times these muscles groups in each leg will contract. Be sure to help them relax when you're done with these:

Hip flexor muscles (at the upper part of your thigh, the thick cord that protrudes when you lift your knee)

• To stretch the hip flexors, stand facing a wall or chair to hold for support. Lift your heel to your buttocks, grabbing the ankle with the same hand as the leg. Tighten your abdominals, push your hips forward slightly while pushing your ankle away from your buttocks against the resistance of your hand.
• Caution: Do not pull the foot toward your buttocks because that stretches knee ligaments, which are not meant to stretch. Ever.
• Alternatives: The same stretch can be done lying face down on the floor. You can also use a stretch cord or towel either standing or lying down to help you reach your ankle.

Hamstrings (the long, stretchy connective tissue running down the back of your leg)

• Place the heel of one leg on a low bench or step in front of you and place your hands on your hips. Standing tall, looking straight ahead, and pulling back your shoulder blades, bend forward leading with the chest. Do not bend downward. Stop when you feel a slight pull behind the extended leg.
• Caution: Avoid bending over which will strain your back.
• Alternatives: If you don't feel a stretch that way, place your hands on the thigh of the support leg. Imagine pulling your chest forward (not down) while supporting the weight of your torso with your hands.

Calves (the bulge at the rear of your lower leg)

• Stand facing a wall or chair. Step one foot forward close to the wall and bend the knee. Step the other foot backward away from the wall. Keep that knee straight, heel on the floor, and the toes pointing toward the wall. You should be in a lunge-type position. Keep your chest up and shift your body weight forward.
• Caution: Keep your abdominals tight.
• Alternatives: If you don't feel a stretch, move the entire position farther away from the wall and step your rear leg back farther for a deeper stretch.

Shins (the front of the lower leg)

• While standing facing a wall or chair, place the top of one shoe on the ground behind you. Not the tip of the toe, but imagine you are placing your toe nails flat on the ground. Bend that knee and moving your ankle toward the ground. Rotate your ankle around abit to find the position that maximizes the stretch.
• Alternative: Sit on a chair, cross one ankle over the opposite knee. Grab your crossed foot with your hands and gently pull your foot towards you into a "pointed" position.

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