From Trail to Bed: Stretches to Save Your Ankles (and Your Morning!)

Because nothing says "holiday" like twisting an ankle on a loose rock in the first 20 minutes.

Those uneven trails aren’t here to make friends, so give your joints a fighting chance. A few quick warm-up exercises will help you move like a confident mountain goat, rather than a startled tourist trying to remember if their travel insurance includes helicopter extraction.

Now, while warming up is great, let’s talk about the real MVP: the end-of-day stretch. Skipping it is a bold strategy, especially if you enjoy waking up with the mobility of a garden gnome. A few minutes of stretching could mean the difference between greeting the next day with a spring in your step… or having to descend stairs sideways.

So, stretch now. Regret nothing later.

1. Calf Stretch

Standing with legs hip width apart. Step one foot forward landing with knee slightly bent, back leg should be straight to enable the calf stretch. Ideally both feet facing forward but especially your back foot, with heels placed firmly on ground. Look out for baby cows!

Hold for 20-30 seconds and repeat on other leg.

2. Hamstring Stretch

Standing tall with legs hip width apart, step one foot forward keeping this leg straight, supporting leg should be slightly bent, gently bend forwards, at waist and sit back, as if sitting on an imaginary chair.

You can lift your bottom higher towards the sky for a deeper stretch or place front foot, to add height, on a step, log or small child. You get the gist! You should feel this stretch behind your thigh in your straight forward facing leg.

3. Quadriceps Stretch

You may wish to hold onto something, good looking, for balance. Hold one foot in your hand. Both knees together and gently lift hips slightly up and forwards. As if standing to attention. You can always hold onto the bottom of your trousers, if you’re wearing any, to make it easier.

4. Inner thighs stretch

Gently squat down as if doing your business in the great outdoors. Turn feet, knees and hips outwards. Using your elbows you can gently assist your knees to turn out even more and place your bottom even further to the ground.

!!!Warning!!! Claire was caught in this position and a chap thought she was peeing on a path! I was caught in this position, actually peeing, and said person called her friends to watch! No girl code whatsoever!

5. Buttocks (gluteus maximus)

All that hill work can make your bum really work hard as opposed to its usual position of it just list-fully following on behind.

Sit down with one leg over the other. A bit like a hip hop move where you’re trying to look cool. The greater the right angle you get with your top leg, and the further to the floor you can sit before toppling over, the deeper the stretch will be.

6. Back Stretch

Grab a tree, gate, friend, unsuspecting passer by. Keeping your arms straight walk backwards so your back is flat and you’re bent at the waist. Head in line with your arms, eyes looking down, gently pull backwards away from your hands. Have a play about with your hand/arm positioning to get just the stretch you desire. Should make you go ‘Ooooooo aahhh’

Top tip!:

At the end of each hike find some cool water be it the sea, pool or bath to immerse yourself in thigh high. You’ll love it!