Hiking can be an excellent way to get some exercise and get outdoors. After all, we live in San Diego and we pay for that sunshine tax!
Whether you're training for your next race or just trying to stay active and healthy, hiking is a great way to challenge your muscles in a different capacity. Getting out on trails requires more dynamic stability from our bodies. We need to be able to balance and navigate the uneven terrain. We are also subject to inclines and declines which put a significant load on your joints if we don't strengthen and use our muscles correctly.
While many factors play a role in staying healthy, safe, and strong out there in the wild, follow along with the video below to learn some tips and tricks on how you may be able to help prepare yourself for some fun summer hikes or even trail running!
Have an injury keeping you from getting out there? These may help, but always ask your PT as we have injury specific and individualized exercises and stretches that may be even better as they are tailored to meet YOUR needs!
Bulgarian Split Squat: good for glutes, quads, and balance! Don't let your knee go past your toes!
Slingshots: good for glute med recruitment and overall hip stability/balance.
Swing Lunge: dynamic stability for lower extremity strength and control. Good for power push off and control of deceleration forces.
Kettlebell deadlift to Sumo Squat: great for power strength, particularly our glutes and hamstrings.
Swiss Ball Bridges (eccentric): works on core control and hamstring strength/endurance.
Nordic Curls: hamstrings, hamstrings, hamstrings! form is important here! Don't hinge or bend at your back and do in a safe, pain free range.
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