3 Stretches EVERY Distance Hiker Should Know [For Strong & Healthy Feet]

Рет қаралды 111,421

Күн бұрын

In this video, I’m sharing with you my trail maintenance routine that I used to stay injury-free after weeks of hiking. It consists of the 3 most powerful stretches for hikers to do in order to stay free of injury and to balance out that the tightness that comes with hiking long distances, hours of running or long ascents in mountaineering.
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Пікірлер: 96

@bubbaz88 3 жыл бұрын

Great stuff. I'm 76 and using your exercises to prepare for a hip replacement and aid in post recover. Your hints on how to ease into the exercise and guiding me to paying attention to the finer points are what sets your teaching videos apart. I follow your advice of go slow don't over do it. After only 2 weeks I am seeing improved stability in my legs and joints. I do 2 days on 1 day rest with light stretches. Your trick of using hiking poles down hill and bending knees and hips, looks dorky but works, even on level ground when my knees and hips are complaining and I'm headed back to the car. I love being out in nature!!

@janicealderson4329 Жыл бұрын

Did you have that hip jobby? Had you looked at the FIA Fix? I'm 71 and i had an impingement the FIA stopped me from having surjery.

@markevanpowell2157 3 жыл бұрын

These videos are way more useful than the endless supply of product suggestions and gear lists. Thanks chase

@ChaseMountains 3 жыл бұрын

Hahaha I couldn't agree more. I wish they got as many views or brought in as many subscribers as the gear videos 😂

@markevanpowell2157 3 жыл бұрын

@@ChaseMountains yeah good point - well people get caught up in the consumerism of the hobby and forget that your body and your brain are the most important pieces of gear you bring out into the mountains

@GypsyGirl317 2 жыл бұрын

@@markevanpowell2157 yes, I agree 👍🏾 I find Chase's videos on strength training far more useful than any gear videos. 🙆🏻‍♀️👍🏾🌳🏕️😊

@pulausaronde6176 2 жыл бұрын

We do 1st and 2nd posture every day as a part of our praying and our cultural sitting form, greetings from indonesia ring of fire’s mountains

@Manzanitamystic 2 жыл бұрын

I didn’t realize how tight my hips were! I did the stretches to the best of my ability I could. Went on a walk this morning and almost no pain in my knee and felt my legs pushed off allot more evenly! Thank you!!! Sooo much for these videos!! You are literally saving the life of my knees

@lennybuxx Жыл бұрын

OMG the third one that's one of our praying positions as Muslims. We flex our right foot with our left leg fold in during tahyat akhir.. in a way Islam actually teaches us daily basic exercises while praying 5 times a day.. every position while praying is a form of stretching.. Thanks for the video, I'm off hiking trails i came across your video 👍😍

@outdoors-university 3 жыл бұрын

Thanks for sharing my brother! Stay safe and keep having fun!

@BoCaine 3 жыл бұрын

Such great information and an awesome channel! Thank you!

@adrienkulig 3 жыл бұрын

Just discovered your channel and I love your stuff! Keep it up and thanks for all of these great advices :)

@markcummings6856 3 жыл бұрын

Great info. Very well explained and shown. Thanks.

@cornmealep 3 жыл бұрын

Pure gold here, chase! Appreciate ya passin along the wisdom

@billseay6399 3 жыл бұрын

Hey Thanks very big help great video looking forward to the next one

@jacklee9115 3 жыл бұрын

Just what I was looking for great practical advice

@JonathanLovelace 3 жыл бұрын

Great video! Thanks, started doing these stretches

@tdhaarp 3 жыл бұрын

These are two great stretches that will be very helpful to me. Thank you Chase! Have a happy new year! Cheers!

@mitchs3886 3 жыл бұрын

Good stuff mate. Hoping to get some time off soon and plan some thru-hikes. Would love to do the G11 one day!

@dom6002 Жыл бұрын

Informative and calmly delivered. Thank you for the tips!

@senadapasic1732 2 жыл бұрын

So easy to listen to and a lot of helpful practical lessons.

@backyardfern1923 3 жыл бұрын

I really enjoyed this - would love a whole guided stretching series! I appreciate that you educate why you do each and the benefits as well. Will be implementing these on our upcoming Appalachian Trail hike :)

@vannemocilac274 3 жыл бұрын

Calm friendly voice and really useful stretches and of course, he adds in the why this is important clue!

@danpictish5457 3 жыл бұрын

Brilliant, "Sgoinneil a charaid"! great help for the Scottish Mountains!

@crypto_j1657 2 жыл бұрын

A year ago, I never contemplated stretching before or during a hike. 5 miles and I was limping from tight hips and feet pain. Now I can do 20 miles a day no problem. Now I am guiding random folks out in the woods in a mid hike yoga session. The cork balls for feet activation (tip from other videos) has been an absolute game changer. Great content mate 🔥

@curiousroro3201 3 жыл бұрын

Thanks so much Chase for these stretches ideas ! I will do for my hiking videos on my french youtube channel subtitled in english ! :)

@paulgreen7791 3 жыл бұрын

I have started doing these stretches. Whilst it's still early days I have found it has made a big difference for me. Thanks for the information.

@r.a.wskillsadventuresandbu5571 3 жыл бұрын

Great video its true we do not pay enough attention to stretching and then wonder why we have joint issues. I ll be doing these 3 variations regularly now after and during my adventures for sure.

@cherieseeto 2 жыл бұрын

Hi Chase, I have been watching quite a few of your videos this week. I feel very fortunate to have discovered your gentle, informative style of instruction. It is similar to my own in Stretch Therapy. I particularly like the reasons you give for doing the exercises. The motivation to do them regularly will enhance daily life and aging well, not just for long hikes. Thanks for making an excellent resource for the movement community.

@anatexis_the_first 3 жыл бұрын

Tried out these excercises for fun and found out that apparently I reaaally should encorporate stretching my plantar fascia into my workout. Great content as always, thanks mate!

@annabellenyren1958 3 жыл бұрын

Thx for these Chase, really like your videos (and live in Spain so do a lot of hiking here!) - could you add how long to hold these stretches for as I know this is often key. Muchas gracias :)

@ermo2004 Жыл бұрын

Really useful, thanks !!

@RoninXV7 3 жыл бұрын

Great video, thank you.

@ilive4livemusic 2 жыл бұрын

Man do I need these. After arthroscopic meniscus surgery on both knees in the past decade, I’m really tight. It’s gonna take a while to get into the positions you show but I definitely believe doing so will help me a lot. Thanks! I love your quiet and clear mode of instruction. It really builds confidence.

@frankmeincke3812 Жыл бұрын

Chase, Thank you very much for these wonderful stretches. I had an odd pain in my knee and through your stretches, I can now hike with no pain! Thank you!!!!

@Der.Prinz.Eisenherz 3 жыл бұрын

About a month ago I suddenly had lots of pain after coming back form skiing. I started then doing these execs once a day for about 10-15 mins. It's done wonders to my knees. I've not had any sort of pain after skiing since then.

@TheForester71 3 жыл бұрын

Good information. Thanks

@ingac.634 Жыл бұрын

Great video, thanks so much for that! I'm a beginner in regards to long trails and am currently doing a trail down the portuguese coast. Starting these stretches a week in made a massive difference. I sometimes get pain on outer top of my feet - do you have any suggestions how to stretch that part? I am doing this in barefoot shoes so I'm aware that strengthening and stretching my feet is even more essential due to increased strains. Saw in another vid of you that you used posture two of this video moving the knees up dynamically which I liked. Just wondering if there's any static stretch you'd recommend? Thanks a billion!

@buckingtonhassleshire9136 3 жыл бұрын

so i think for a while ive had very light tendonitis its been a lil sore, but nothing not manageable. i tried all these stretches and the last two gave immediate relief, i love that i found this video lol

@widyaniswar Жыл бұрын

Since young I love to sit naturally in this position, surprise this is a way to stretch 👍🏻

@albertopi1950 11 ай бұрын

Thank you mate

@carleighmilton4684 Жыл бұрын

I dont usually need pillows to help with stretches but these ones I do! I've never stretched my feet or tibia before ! Thank you

@annebeginn2034 3 жыл бұрын

Thank you Chase for sharing your knowledge, I stumbled across your videos, I’ve now subscribed to your channel. I struggled with my knees on a mountain here in England last summer. Armed with your knowledge and work outs I’m hoping that this will be less of an issue or irradiated altogether, many thanks 🙏

@madelgalve3707 3 жыл бұрын

Thanks

@8006JuanNegro 3 жыл бұрын

The Most valuable information I can get for my GR7 attempt...thanks a lot

@ChaseMountains 3 жыл бұрын

Absolutely, could save your trip like it did mine! When do you plan to start the GR7?

@8006JuanNegro 3 жыл бұрын

@@ChaseMountains just waiting for some administrative issues I have to close, maybe one month onwards. Futhermore winter will be milder than it is now even I'm going nobo.... Meanwhile I m in the shorter tests phase.

@8006JuanNegro 3 жыл бұрын

@@ChaseMountains I will be shooting somehow with my mobile phone and my action cámara, while I try to get better options

@p.richter9592 3 жыл бұрын

Hiked to Pulpit rock (Preikestolen) yesterday. After seeing your video this evening, I did the stretches, and found out I definitely need to stretch more. Thank you very much for the video. It’s great to be reminded how to stay healthy and strong. Best wishes for the new year 🇳🇴

@ChaseMountains 3 жыл бұрын

oh nice, was there many people up there? glad the stretches helped!

@p.richter9592 3 жыл бұрын

@@ChaseMountains There were a few people, but far from the usual masses that congregate on a sunny day. All in all a nice hike, and a good workout 👍🏻👍🏻🇳🇴

@TheHikingChick1 3 жыл бұрын

Thanks Chase! I'm getting ready for a long distance trek on the PCT and foot health has been on my mind. Going to add these moves to my stretching regime!

@xXAnthony619Xx 3 жыл бұрын

Epic video. Also, great modifications for people built of tree bark like myself 😁

@ChaseMountains 3 жыл бұрын

hah yep, this is a good place to start if you move like tin man

@matthewgallant3622 Жыл бұрын

Thanks! I got my ass kicked snow shoeing in the White Mountains to go backcountry snowboarding this weekend, I’m 36 and just not as spry as I once was. Hope these stretches will help me better my hiking!

@MrJacobmetcalf 3 жыл бұрын

@Familymultikulti 3 жыл бұрын

I do yoga, and I'm doing this right now. 😊

@JoanneHastie Жыл бұрын

Thanks for the video! I am usually mountain biking or running on flat, but I did a 7km mountain hike Wednesday. It's now Sunday and my hips/back/legs are full of nerve pain. I was trying to roll out last night. I will add these 3 stretches. You are right... so much easier to reach a goal of a hike and push through, than to sit in a stretch. This may sound odd, but I like to sign up for marathons, because in order to achieve them I have to stretch to do the next long run in a couple days. So building quantity forces me to sit on the mat in the evenings. The hike was also my first time wearing hiking boots. All the hiking pages I see talk about boots above the ankles. You mentioned shoes... when do you suggest wearing boots over trail runners? Now I've confused myself.

@ashmaybe9634 Жыл бұрын

Lots of ppl, myself included are switching to trail running shoes, often very wide fitting for hiking. It allows for a more natural and comfortable position for some. They're also much lighter. Chase has done some videos about it as has Homemade Wanderlust. She has tons of very informative videos about long hikes.

@billageras9455 3 жыл бұрын

57 years old,so im loving the strengh vids. Do you have any advice for hip pain,PLEASE

@waxonwaxoff6094 3 жыл бұрын

bill ageras hi 👋, 55 here also have pain on the side of hip near the glut as well!

@eagle8505 2 жыл бұрын

How about stretching the hips, what would be good exercises for that ? Thank you

@megansaussey7065 3 жыл бұрын

Great suggestions! Thank you. What’s the brand of your booster?

@ChaseMountains 3 жыл бұрын

Manduka :)

@retobaumann5604 3 жыл бұрын

Great stretches... added them to my repository. What would you recommend to stretch/relax the neck area? I have a tendency to develop a nasty headache after longer hikes with backpacks. My neck is usually very tight and there is tension building up from behind my head towards the lower part of the ears.

@ChaseMountains 3 жыл бұрын

Hey Reto, the key is the strengthen the opposing muscles (chin tucks) and relax the muscles that are already tight like upper traps, scalenes etc. Trigger pointing the upper back/shoulder area may also help

@mitchs3886 3 жыл бұрын

I'm not sure if you've made a video in the past on this or not, but would you care to go through your practical methodology on planning logistics for thru-hikes or just mutli-day trips? Something along the lines of what GeoWizard does for his "Walk Across ___ in a Straight Line" videos. Just a thought.

@erinburke9630 Жыл бұрын

Hey! Thanks for your videos. Does it make sense that when I do the dorsiflexion exercise that it hurts my toes more than my feet or lower legs? Should I assume that with practice this will ease up or is it a red flag when toes hurt during this exercise?

@777lucifero Жыл бұрын

3:45, if you get shin splints its really nasty. I ended up solving it by doing those exercises where you place foot half on a surface, and raise your toes up and down for like 20 seconds, then bend your knees and continue moving toes up and down until you can. After a couple months i never got them again

@PanagosGr33kG134EVER 3 жыл бұрын

Hello! One question: when hiking uphills, is it better to keep your knee slightly flexed and push yourself forward, or with each step straighten the leg and push yourself upwards like climbing a stairs? Sorry if you've addressed this in an older video, new sub here 😄

@ChaseMountains 3 жыл бұрын

I change my technique up all the time depending on the terrain, that way different muscles are resting/working. I do the same thing if I'm carrying a heavy pack. I switch the weight back and forth from my shoulders to my hips every half hour or so

@lukewronski9823 3 жыл бұрын

So I had knee pain for months and the shinbox stretch took care of it in a couple days! Only thing is I feel my right hip (maybe tighter) or just in a bit more dull discomfort when I do long hikes or bike rides. But this is more noticeably so when I do the hip flexor stretch on one knee. Left feels fine. Does that mean I need to "release" my right hip flexor? I read about that, but not really sure what that means.

@cindyharrington833 8 ай бұрын

What kind of hiking shoes do you use?

@iwouldratherbehiking 3 жыл бұрын

I love your videos! I'm in the process of transitioning from traditional three to four day backpacking trips to a month and a half trip this summer. I've struggled with plantars fasciitis in the past and I'm intrigued with the last 2 stretches. Is there any importance on keeping the knees together vs separated while performing the stretches? And is the ultimate goal to have no resistance and to let gravity completely pull my weight down for the stretch? Thanks Chase!

@walterjames8230 2 жыл бұрын

when should you stretch ? at the end of each day of hiking ?

@ahmaas 11 ай бұрын

I know this video is 2 years old already, but I still have a question. I really can't do the last excercise! My feet can't bend that far, if I try to 'sit on my heel' I can barely get my big toe on the ground and all the pressure gets painful really quickly. Is that just general feet/ankle mobility? Any tips? Thanks for your videos!!

@islandquay 2 жыл бұрын

Hi Chase, I have a baker's cyst behind my right knee, which stops me from kneeling or crouching - the last time I tried it, I yelled and collapsed, it was so painful! I signed up to Elements last year, but gave up because so many of the exercises depend on kneeling. What can I do? Please help!

@annpatriciafearon3500 2 жыл бұрын

Hi When I try to sit on my heels tops of my feet/ankles really hurt any solutions ?

@senadapasic1732 2 жыл бұрын

There are trail runners(one size bigger) that have soft foam foot beds built-in. They should make them even more durable and soft considering the terrain. i just tried the stretches....ouch.

@jenjaynes8863 Жыл бұрын

I like the first stretch a lot, but the second and third make my lower legs and feet go to sleep inside a minute. I have good size thighs and it seems to just squeeze off the blood flow at my knee when it's bent that far. It ends up counterproductive bc after the stretch I feel terrible

@g4g3_k95 3 жыл бұрын

my goal is to climb the 7 summits but i recently got covid and it put a dent in my breathing but it won’t stop me

@billshire2681 2 жыл бұрын

Any suggests for bringing back flat feet ?

@ChaseMountains 2 жыл бұрын

That’s a big questions with no easy solution. Perhaps I’ll do a video on it one day but essentially the answer is sit less, wear barefoot shoes and be barefoot more often. Mobilise and strengthen the hips so they can organise everything down the chain so your foot can create its own arch to support your body weight. Elements is a good start to all this!

@panagiotisk1141 3 жыл бұрын

Im 7 months from ACL surgery and can't get 100% knee flexion, probably never will. Wish I could do foot-to-butt ;(

@northofsociety 2 жыл бұрын

Yep. Hold my beer. I like it.

@Tom-lf7zw 2 жыл бұрын

that dorsiflexion stretch is very hard for me

@peteperez5455 3 жыл бұрын

Hello Chase, you mentioned 6 stretches that you use on your 3 stretch video, where can I see the other 3. Cordialement Pedro

@ChaseMountains 3 жыл бұрын

They are on my Patreon :) and also in my programs. And actually, they are 6 entirely different stretches to these, totally worth $3

@peteperez5455 3 жыл бұрын

@@ChaseMountains sounds like I should visit your Patreon site. I am 66 (52 years backpacking) and last year my knees took a beating on the GR20, my fault because all I ever do to prepare for a hiking adventure is hike, its old school. I am planning the GR5 for August, I hope the descents are not like in the GR20.

@z0uLess 2 жыл бұрын

How do you calculate the likelyhood of a stretch reducing knee pain?

@GypsyGirl317 2 жыл бұрын

My suggestion is to just do it, and be mindful of your body. It will tell you how useful any exercises are by your comfort levels and strength/balance improvements. Some things are just as good via instinct as via calculation at times when keeping it simple is useful. 💖

@z0uLess 2 жыл бұрын

@@GypsyGirl317 My instinct says I dont want to keep running, but when I do keep running I get in better shape.