How do Backpackers Stay Limber (and Limit Soreness) When Traveling?

When it comes to put a ton of steps on the body's odometer, nothing works better for us than stretching calves and hips before and after a long day on foot. Seriously—young or old—it’s a real (yes, I'll say it until someone stops me. Please stop me...) game-changer.

Stretch Before & After Your Day of Exploring

💡 WS&T Fit Tip: Do this stuff 10–20 minutes INTO your walk for best results. Stretching warm muscles is more effective (and safer) than doing it cold.

CALF STRETCH

Your calves are doing a ton of work to stabilize you, get you up and down stairs, and keep mother whales very busy during a long migration. (Oh wait, wrong calves). This stretch helps with endurance, prevents shin splints, and keeps your Achilles happy.

How to do it:

1. Stand with heels hanging off a small step or curb.

2. Grab something for balance (wall, pole, stroller handle).

3. Raise up to your tiptoes.

4. Slowly lower heels below the step until you feel a deep stretch in your calves.

5. Hold or gently bounce (gently!) at the bottom.

6. Repeat 8–10 times, or as needed.

HIP STRETCH

We carry most of our leg aches and pains in our hips, without even realizing the source. This stretch relieves tension from walking hills or uneven cobblestones. In short, it really takes the ache out of high step counts.

How to do it:

1. Stand with your butt against a wall.

2. Cross feet: left over right.

3. Keep knees mostly straight.

4. Hinge over at the hips, slowly folding forward one vertebra at a time.

5. Feel the stretch on the outer sides of your hips. (nice in the back, too!)

6. Drape and hold for up to 1 minute.

7. Slowly rise, switch legs, and repeat

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Variations & Visuals

The above are great if you're on the move. Here are some more variations.