Regeneration after hiking

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Duration
10 Min
excercise icon
Excercises
5
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Difficulty
Beginner
Products used in Routine
Ball 08
Twin
DUOBALL 08
Med
Twister

Tired legs and muscle cramp after hiking? It happens to all of us. Regeneration after hiking is just as important as the hike itself. Targeted regeneration helps to better relieve stress. Put a stop to muscle cramps after hiking!

Recent studies show that fascia training positively combats muscle cramp after training and helps to improve performance. After a session on the roller, you should feel ready for your next outing sooner and ideally avoid hiking-related muscle cramps. Loosen up your tired leg and glute muscles.

Do the following five exercises for optimum regeneration after every hike from the leisure of your home, mountain lodge or hotel.

Your well-earned regeneration after hiking:
  • Massage soles of the feet
  • Massage tense calves
  • Massage lower back
  • Massage upper back
  • Massage tense neck

Painful feet after hiking? Loosen and relax your tense soles and reduce foot pain after hiking.

Massage soles of the feet

While standing, place the sole of the right foot on the BALL 08. Place the body weight on the BALL over the right foot and perform circular movements under constant pressure.

Product
practice icon
seconds per side
60
body parts icon
Body part
Foot
traning-goals icon
Training Goals
Recovery, Mobility

Release tension in your calves.

Massage tense calves

Place the BALL 08 on the TWIN and then place your calf on the BALL. Grasp the TWIN on the right and left and push the roller back and forth. The BALL should run in the middle of the calf during this movement.

Product
practice icon
seconds per side
60
body parts icon
Body part
Lower legs
traning-goals icon
Training Goals
Recovery, Mobility

Release tension in your lower back.

Massage lower back

Place the MED on the floor and rest the lower back on it. Place your hands on the floor for support. Rotate your upper body slightly to the side so that you are not lying with your spine on the roller.

Product
practice icon
Seconds
60
body parts icon
Body part
Lower back
traning-goals icon
Training Goals
Recovery, Mobility

Release tension in your upper back, this helps against back pain after hiking.

Massage upper back

Stand upright and lean slightly against the wall. Place the DUOBALL 08 between the shoulder blades. Bend your knees slightly and then stretch your legs again to create a gentle roll up and down.

practice icon
Seconds
60
body parts icon
Body part
Upper Back
traning-goals icon
Training Goals
Recovery, Mobility

Relieves tension in the neck that is often caused by carrying a backpack when hiking.

Massage tense neck

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

Product
practice icon
seconds per side
60
body parts icon
Body part
Neck
traning-goals icon
Training Goals
Recovery, Mobility

Your tools for regeneration after hiking :

More routines for hikers

Preparation for hiking
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Duration
8 Min
excercise icon
Excercises
5
difficulty icon
Difficulty
Beginner
Strength training for hiking
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Duration
6 Min
excercise icon
Excercises
5
difficulty icon
Difficulty
Beginner
Knee pain after hiking
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Duration
6 Min
excercise icon
Excercises
3
difficulty icon
Difficulty
Beginner
Loosen hardened calves
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Duration
23 Min
excercise icon
Excercises
7
difficulty icon
Difficulty
Beginner

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