PREPARING FOR A HIKE

To ensure nothing comes between you and your hiking adventure, you should prepare your muscles before you begin. Muscle activation ensures that you move more efficiently and in a healthier way. If you spend a few minutes focusing on your muscles before starting out on your hike, you will improve the connection between your mind and muscles and lower your risk of injury.

These preparations for your hike are not a replacement for strength or coordination training, of course. However, if you spend a few minutes concentrating on the muscles you use for hiking before you set out, you will lower your risk of injury.

We recommend the following exercises as direct preparation for your hike. The bands fit in any backpack and guarantee all-round muscle activation before every hike.

ACTIVATING THE SOLES OF YOUR FEET

Effect: It’s common to experience sore feet after hiking. This exercise helps to relieve tension in the soles of your feet and combat foot pain after hiking.

Instructions: Stand upright. Place a BLACKROLL® MINI under the sole of your foot. Quickly roll your foot back and forth over the ball, from your heel to the tips of your toes. Shift your weight to put pressure on different areas of your foot (heel, ball of your foot, inner and outer sides).

Time: One to two minutes per side

Sets: Once per side

Tip: You can also perform this exercise using a MINI FLOW roller or BALL 08.


    ACTIVATING YOUR CALF MUSCLES

    Effect: Releases tension in the calf area. Combats heavy legs.

    Instructions: Start by sitting with your legs stretched out in front of you. Bend your left leg and place your right calf on top of a SLIM roller. Support your body with your hands next to your buttocks.

    Raise your buttocks and move the roller by bending and then extending your left leg. Use quick movements to stretch out the calf muscle. Turn your right foot inwards and outwards as you do so to work on all the calf muscles. Then change sides.

    Time: 30-60 seconds per side

    Sets: Twice per side

    Tip: To activate the relevant muscle area, move the roller quickly.


      ACTIVATE YOUR ABDOMINAL MUSCLES

      Effect: Activates your core.

      Instructions: Lie down on the floor on your back. Grip a SLIM roller between your right knee and your right elbow. Apply pressure to both ends of the fascia roller. Move your left leg and left arm apart and then together again until your hand touches your knee. Repeat this movement 10 times and then change sides.

      Time: One minute per side

      Sets: Once per side

      Tip: Keep your back flat against the floor. Maintain the tension in your core.


        EXTERNAL SHOULDER ROTATION

        Effect: Activates the muscles responsible for the stability of the shoulder girdle. This is a preventative exercise that promotes a healthy shoulder position.

        Instructions: Stand upright and place a LOOP BAND around your hands. Turn the palms of your hands upwards and hold your shoulders and shoulder blades back and down. Rotate both arms out to the side. Pull your shoulder blades firmly together. Briefly hold the final position and feel the tension between your shoulder blades.

        Repetitions: 8-12

        Sets: Two to three

        Tip: To focus more on shoulder control, perform the exercise with just one arm. Rotate one arm outwards and keep one arm in the starting position. You can also carry out the exercise using a MULTI BAND.


          LATERAL RAISE

          Effect: Activates the muscles responsible for the stability of the shoulder girdle. This is a preventative exercise that promotes a healthy shoulder position.

          Instructions:

          Stand with your feet hip-width apart in the middle of a BLACKROLL® MULTI BAND. Hold one end of the band in each hand so that there is tension in the band. Your torso should remain upright.

          Keep your arms straight and lift them up to the side until they are level with your shoulders. Hold this position for five seconds and then slowly lower your arms.

          Repetitions: 8-12

          Sets: Two to three

          Tip: Use the loops to vary the resistance.