What Kind of Stretches Should I Do Before Walking?

Walking offers several benefits, such as lowing blood pressure, reducing the risk of Type II diabetes, managing weight and reducing stress, according to the Mayo Clinic website. Properly warming up and stretching before walking is as important as the exercise, since stretching helps prevent strains and tears that cause pain and lead to serious injuries.

  1. Warming Up

    • Before stretching, it is important to warm up your muscles. Do this by walking for five minutes at an extremely slower pace than normal. Walking in place or on your normal path is acceptable. Increase your pace slowly until your muscles feel warm, and then begin stretching.

    Calf Stretch

    • Stretching your calf muscles before walking is important. The basic calf stretch is done by standing in front of a wall with your arms extended forward and then stepping back with one foot at a time until you feel your calf muscle stretch. This will help warm up your calves and shins. This prevents injury to your calf and shin muscles and your Achilles tendons.

    Quadricep Stretch

    • The quadriceps are the large muscles on the top of your legs. Stretching your quadriceps helps prevent knee injuries. Do this stretch standing and holding onto an object, such as a chair or the wall. Bend your knee and raise your foot behind you. Grab your ankle with your hand and pull it closer to your body. You should feel this stretch on the top of your leg.

    Hamstring Stretch

    • Perform the hamstring stretch to stretch the muscles behind your thighs and knees. Sit in front of a wall with both legs stretched straight out in front of you. Place your hands, with your palms down, on the floor beside you. Extend your arms toward your ankles until you feel the stretch in the back of your legs.

    Side Stretch

    • The iliotibial band runs along the outside of your leg from your hip to knee. Stretching it before walking prevents knee and hip pain associated with overuse. Perform this stretch by standing near an object and holding it for support. Cross one leg over the other at your ankle. Extend the same arm as your front foot over your head and reach toward the opposite side. You should feel a stretch in your hip when properly executed.