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Site Map >> Home >> Attractions and activities >> Walking >> Walking warm up
To get started on walking in the Peak District of Derbyshire, simply buy yourself some maps (White Peak or Dark Peak 10% discount to users of this website via these links, or up to 36% discount on waterproof versions) and make up your own walks/runs or buy one of the many good guides to walking in the Peak - see the 'booksales' section of this site or try Pub walks, tea shop walks or classic walks (in association with Amazon). Click here for views from walks (large files so will be slow - you have been warned!). If you are looking for somewhere to stay, try our accommodation section for a selection of self catering and bed and breakfast holiday accommodation.
In this article you can find information about some simple warm up exercises for walkers, to help to reduce the chances of muscle injury.
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Lengthen your Walking Time and Shorten Your Agony
Here are a few tips that can help you to spend more time walking the hills and shorten your recovery time
It is said that as many as one in 5 hill wakers will injure themselves sufficiently to prevent them being able to walk for a period of time - not by falling but by not taking some simple steps before, during and after their walks. In most other sports and activities, the participants will take time to warm up. When was the last time that you took the trouble to stretch before setting off on a walk? A few simple leg stretches can warm up the muscles and thus reduce the potential for injury. If you are too shy to perform these in the car park, at least start off slowly and build up to your normal pace.
Gently stretch the Quadriceps (muscles at the front of your thigh) by stepping one leg forward and bending it, whilst the other leg is left straight out behind, toe on the ground and heel raised. Repeat for the other leg. Then stretch the adductor muscles (inside of the thigh) by repeating the exercise but with the trailing foot at right angles to the stretch, the inside edge in contact with the ground. Repeat for the other leg. Stretch the hamstrings by touching your toes. The calf muscles can be warmed up by standing with your toes on a flat rock (please check it is not too slippery) and lowering your heels a few times, not too far though. Follow this by some trunk-twists, turning your body first one way and then the other, from the waist. Finally, limber up your arms before putting your rucksack. Hold your arms bent at 90 degrees and push them backwards from the shoulder. You will feel your chest muscles stretching, as well as your shoulders.
Whilst on the move, keep your hands free, not in pockets, holding rucksack straps etc as this can impede your circulation. Using walking poles will force you to do this whilst keeping your arms bent at the 90 degree angle that is ideal for the human body in motion. Another big benefit of poles is that they can add a couple of miles to your normal walking distance without poles (but watch for blisters at the base of your thumbs!). Keeping your hands free maintains balance and means there will be less likelihood of you stumbling unexpectedly, jolting muscles into action causing tears and strains.
Also, during the walk, avoid looking downwards wherever it is possible. This will keep your spine in the correct position to absorb impact and to support your head. Keep your shoulders back as that will help with breathing. Taking shorter strides can help to avoid straining the muscles in your legs. When descending, it is easy to over stretch as the ground ahead is lower, so the shorter strides will keep you more stable as well as help to avoid injury.
During descent, especially when carrying a heavy pack, you may experience a pain in the lower back. If you feel this happening, pull in your stomach and clench your buttocks as you walk. This will alter the angle of your pelvis and shift your lower spine into a shape that is stronger. It feels odd but at least it will give you some pain relief and also give your friends a bit of a laugh!
At the end of the walk, take time to 'warm down' (horrible phrase - I know) by walking more slowly for the last km or so and repeat your warm up stretches after you have changed out of your boots. Your legs will be starting to stiffen up at that point, the stretches will relieve this to a degree.
Disclaimer (probably not necessary but here goes ...): Please note that this is not medical advice and is for information only. If you use this information, you know how far you can stretch, please do not overdo the stretches. We can not be held responsible for any injuries or mishaps arising from the use of this article, you need to take the responsibility yourself.
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