Hiking Warm-Up

To warm up for hiking, start with leg swings by holding onto a stable surface. Gently swing your legs forward and backward, as well as side to side, to loosen up your hip joints. Follow this with lunges by stepping forward and lowering your body until both knees are bent at a 90-degree angle. As you lunge, twist your torso slightly to the side to engage your core and legs. Finish your warm-up with ankle circles by rotating your ankles in circular motions to improve flexibility and prevent injury.

Cycling Warm-Up

For cycling, start with leg extensions by sitting on the edge of a chair and extending one leg at a time, holding for a few seconds at the top to activate your quads. Move on to hip openers by standing with your feet wide apart, squatting down, and shifting your weight from side to side to improve hip mobility. Warm up your shoulders with arm circles, making both small and large circles to loosen the joints. Complete your warm-up with core exercises like planks, side planks, and Russian twists to build stability and strength.

Correct Alignment for Maximum Efficiency

Maintaining good posture is vital for preventing muscle strain and fatigue. Poor posture can lead to discomfort, back pain, and muscle imbalances that can slow you down.

Hiking Posture

Keep your shoulders relaxed and maintain an upright posture without leaning too far forward or backward. When carrying a backpack, ensure it fits properly to prevent unnecessary stress on your shoulders and back.

Cycling Posture

Maintain relaxed shoulders and an upright posture without leaning too far forward or backward. Ensure your backpack fits properly to prevent unnecessary stress on your shoulders and back. Adjust your handlebars and seat to the correct height to avoid straining your back and knees. Keep your elbows slightly bent without locking your joints, and use a neutral spine position, avoiding excessive arching or slumping over the handlebars.

Maximise Rest for Optimal Performance

After your hike or ride, take time to recover. This is just as important as the workout itself. Physiotherapy techniques can be used to speed up recovery.

• Foam Rolling to use on your quads, calves and hamstrings to release muscle tightness and improve blood circulation.
• Light walking, cycling, or swimming can help reduce muscle soreness and stiffness.
• Stretching to increase flexibility and reduce tension.

Listen to Your Body

No matter how prepared you are, injuries can still occur. Pay attention to warning signs like persistent pain, swelling, or stiffness, and do not push through them. If you do experience an injury, seek out treatment early to avoid long-term damage. A Physiotherapist can help you with:

• Postural Assessments to ensure you are moving efficiently.
• Biomechanical Analysis to identify any issues with your gait, cycling posture, or technique.
• Personalised Rehabilitation Exercises to aid recovery and prevent recurrence.
• Sports Massage to maintain muscle elasticity and joint flexibility.