Recovery After Hiking: 5 Simple Exercises

These five exercises help ensure optimal recovery after strenuous hikes.

Time

10 minutes
5 exercises

Sore feet after hiking? Release and loosen tension in the soles of your feet and reduce foot pain after hiking.

Massage of the Sole of the Foot

While standing, place the sole of your right foot on the BALL 08. Shift your body weight onto the BALL through your right foot and perform circular movements while maintaining constant pressure.

Hold each pressure point for about ten seconds and increase the pressure on the BALL. Then release the pressure, move along the sole of your foot from the ball of your big toe to your heel, and work through all the pressure points. Then switch to the left side.

Tip: This exercise targets very specific points. If you’d like to roll out a larger area of the sole of your foot, you can use the MINI or MINI FLOW for this.

Product

Ball 08

Seconds per side

1 / 60

Body part

Lower Body, Foot

Training Goals

Release tension in your calves.

Calf Massage

Place the BALL 08 on the TWIN, then rest your calf on the BALL. Hold the TWIN on the right and left sides and slide the roller back and forth. The BALL should roll along the center of your calf during this movement.

Tip: Instead of the TWIN,you can also use the SLIM, for example.

Product

Twin

Seconds per side

1 / 60

Body part

Lower Body, Lower legs

Training Goals

Relieve tension in your lower back.

Lower Back Massage - Both Sides

Place the MED on the floor and rest your lower back on it. Place your hands on the floor for support. Rotate your upper body slightly to the side so that your spine isn’t lying directly on the roller.

Begin a gentle rolling motion, which will massage your back extensors in the lumbar region. Switch to the other side after one minute.

Tip: Support yourself on your forearms to regulate the pressure.

Product

Standard

Seconds

Body part

Upper Body, Lower back

Training Goals

Relieve tension in your upper back; this helps alleviate back pain after hiking.

Upper Back Mobilization

Stand upright and lean lightly against the wall. Place the DUOBALL 08 between your shoulder blades. Bend your knees slightly, then straighten your legs again to create a gentle up-and-down rolling motion.

Tip: The farther you stand from the wall, the greater the pressure. Wrap your arms around your chest to reach deeper fascia strands.

Product

Duoball 08

Seconds

Body part

Upper Body, Upper Back

Training Goals

Relieve tension in the neck, which often develops while hiking due to carrying a backpack.

Neck massage

Grasp the TWISTER with one hand from behind at the two indentations and place it on the neck on the opposite side, just below and behind the ear.

Apply pressure to your neck with the TWISTER and rotate it in any direction while maintaining constant pressure. Hold the final position of the rotation for ten seconds, then release the pressure. Move along your neck in this way, working on all the hot spots.

Tip: If you’re not traveling alone, have a second person perform the TWISTER massage on you and relax.

Product

Twister

Sets / Seconds

1 / 60

Body part

Head, Neck

Training Goals

Fascia ball