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.
Painful feet after hiking? Loosen and relax your tense soles and reduce foot pain after hiking.
Release tension in your 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.
Release tension in your 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.
Release tension in your upper back, this helps against back pain after hiking.
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.
Relieves tension in the neck that is often caused by carrying a backpack when hiking.