Quote:
Originally Posted by melissakd
I know it should be self explanatory but I need tips on the appropriate stretches to be doing before going on long walks (4 miles)
The front and back of my shins are always killing me when I'm done and I know I'm not stretching correctly or enough.
Help!
Hi Melissa,
You really want to stretch after you walk so that your muscles are warm. You never want to stretch cold muscles as this risks injury. At the very least you should walk for 5-10 minutes and then stretch if you feel you'd like to do so before continuing on your walk.
Some good stretching excercises -
standing quadriceps stretch - stand and hold onto someething for balance if you need it. Grap the top of your foot or your ankle and bring it towards your butt.
Achilles stretch - stand on a curb, block or similar and lower your heels.
Hamstring stretch - stand with one foot just in front of the other -bend your back knee and rest your weight on the rear (bent) knee - rest your hands on the quad of the straight leg and bend forward.
do all these stretches gently and without any bouncing.