1. Yoga stretches to release tension from feet
If you’re a hiker, you know that having painful, sore feet after a trek, or some strain in the feet is quite common. Although occasional foot pain or soreness is to be expected, but when it persists for days or weeks after the trek, it may be necessary to look into the issue or take some action. Looking for ways to reduce body ache, here you go!
Some stretching that you can thing exercise if you have tension in your feet:
Point and flex the feet
* Your knees should be straight while you sit on the ground with your legs out in front of you.
* If your hamstrings are feeling tight, lean back even further while supporting your back with your elbows.
* By bringing your toes up toward your torso, flex your feet.
Ankle rotations
You can simply rotate your ankle, first clockwise and then anti-clockwise. Ankle rotation is a yoga stretching exercise which helps you free up your ankle joints and relieves stress and tension. Additionally, this exercise increases your flexibility and warms up your ankles, calves and feet, reducing the risk of any trek-related injuries.
* Try to push heels down
* Sit on your heels and move your body forward and then backward.
* You can stretch your heels with this exercise and let go of any tension which is there in your heels.
2. Yoga stretches to release tension from knees
Due to the high ascents and rough terrain, trekking upward can be difficult. And hiking downhill can harm the knee joint and the cartilage around it. You can often feel some stress in your knees after the trek. This is due to the fact that trekking downhill produces three to four times more compressive stresses on the knee than hiking uphill.
Some yoga stretches that you can try if you have tension in your knees:
Extending legs
* Keep your back straight while you sit on the ground.
* Extend your leg, as far as you can.
* Now, fold it and repeat the same.
Folded knee movement
* Sit down on the floor.
* Maintain a straight back.
* Bring your left knee over to meet your right leg.
* Now, raise and lower the folded knee.
* Repeat the same by taking your right knee as well.
3. Yoga stretches to release tension from hips
Hip Pain might be a serious bummer during and after a long day of trekking! It is really common as we put our hips under a lot of strain when we carry our food and camping gear in our backpacks when hiking over the mountains.
Some stretching exercises that you can try if you have tension in your hips:
Butterfly pose or titliasana
* Sit on the floor and keep your spine straight.
* Sit on the floor and keep your spine straight.
* By making a tight grip with your hands or fingers, hold your feet firmly.
* As much as you can, attempt to lift your feet up to your pelvis.
* Now, without applying pressure, raise and lower the thighs like a butterfly’s wings. Try to contact the ground with your knees.
* Repeat the steps as necessary to suit your capacity.
Garland pose or Malasana
* Stand with your feet spaced about a mat’s width apart.
* Kneel down and lower your butt toward the floor to begin in a squat position.
* It’s normal for your toes to want to point out, so go ahead and do that, but try not to overdo it. * The feet are eventually kept roughly parallel.
* Keep your spine straight, your butt going toward the floor, and your shoulders relaxed and apart from your ears. After holding this position for a while, straighten your legs.
