Post-Hike Stretches to Prevent Soreness

Jun 10, 2025 | Fitness & Wellness

After a hike, your muscles have been working hard stretching, stabilizing, and supporting you with every step. And if you don’t take a few minutes to cool down, all that tension can leave you feeling stiff and sore the next day.

That’s why post-hike stretching is so important. It helps ease tightness, supports recovery, and prepares your body for your next adventure.

Before you kick off your boots and call it a day, try these simple stretches to help your body relax, recover, and stay flexible.

4 Stretches to Do After Hiking

These stretches target the hips, thighs, back, and spine — all areas that work hard on the trail. Try them as part of your post-hike routine to reduce stiffness and soreness.

  1. Hip Flexor to Hamstring Flow – For the Hips, Hamstrings, and Calves
    • Stand in a staggered stance with one foot forward.
    • Reach the opposite arm (to your front leg) overhead and push your hips forward.
    • Hold for 5 seconds, then shift your weight back and straighten your front knee to stretch the hamstring.
    • Alternate back and forth for a flowing stretch.
    • Do 10 slow reps per side.

This stretch covers your hip flexors, hamstrings, and even your calves all in one smooth movement.

  1. Standing Quad Stretch – For the Front of the Thigh

Option A (standing):

    • Grab your ankle or foot and gently pull it toward your glutes.
    • Keep your chest tall and press your hips forward.
    • Hold for 10 seconds. Repeat 10 times per side.

Option B (if balance or mobility is limited):

    • Rest your shin on a rock or low surface behind you.
    • Bend your front knee slightly and press your hips forward.
    • Same hold and reps.

This one’s essential for releasing tight quads and hip flexors after any incline work.

  1. Seated Spinal Twist – For Core and Back Mobility
    • Sit tall with feet close together.
    • Place one hand on the outside of the opposite thigh and gently twist to look behind you.
    • Hold for 5–10 seconds, then switch sides.

Want more of a stretch? Cross one leg over the other and repeat the same twist.
Focus on staying tall through your spine and avoid forcing the movement.

  1. Butterfly Stretch – For the Inner Thighs and Hips
    • Sit on the ground with the soles of your feet together.
    • Hold your shins and sit up tall through your spine.
    • If needed, keep your feet farther away or elevate your hips on a backpack for comfort.
    • Hold for 10 seconds and repeat 10 times.

This is a great way to stretch tight hips and inner thighs without straining the low back.

Feel Better After the Trail

Taking a few minutes to stretch after a hike helps reduce next-day soreness and keeps your body ready for your next outing. These movements support recovery, improve flexibility, and help you feel your best between hikes.

Feel your best this spring and summer.

Don’t let stiffness or discomfort from sitting at work hold you back. Our team of Physical and Occupational Therapists is here to help you prevent injury, stay active, and move pain-free all season long.

Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or use this button to schedule online: