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Stretches To Keep Away Muscle Injury On A Trek

 

 

post trek stretches

 

A fit body is the best asset for any trekker, as it's your own body that can help you to complete the trek. If not taken good care of, it is your body itself which will want you to return from the trek, unfinished. The task is often not easy and it requires complete discipline where the body plays a very significant role. Keeping the muscles in perfect condition is one of the most important practices of any trekker.  While climbing up and descending down on the trek, almost all the body parts are utilised. Hence, keeping the muscle injuries at bay is the most important task for any trekker. However, it is not difficult and if you follow these basic routines then you will be all set for it.

 

Importance For Warm Up Excercise Before The Trek

Usually, simple day hikes do not require any critical planning, but if you are on a multi-day trek in the remote Himalayas, then it becomes utmostly important that your body does not give up due to physical injuries. Trekking is a strenuous activity and before starting the day's trek, it is very important that you prepare your muscles and body for it. These are called warm-up exercises and it helps prevent muscle cramps and injuries on the day's trek. It involves exercises like spot jumping, hip rotation, wrist rotation, foot rotation, hamstring stretch, quadriceps stretch, push-ups, etc. While doing the warmup exercises, do note that you should not overdo it as you are still to trek. A quick exercise for 10 - 15 minutes is enough to get going for the day. Not more. 

 

Importance Of Cool Down Stretches After The Trek

After a tiring day's trek, it is very important that you perform cool-down exercises so that your muscles feel relaxed and release the lactic acid accumulated during the day's trek. Even if you miss the warm-up exercise, it does not affect you too much if you start the trek easily and then make it intense. However, cool-down exercises are very very important and should not be missed.

Below are a few post-trek stretches which will help you recover well and quickly after a trek and keep your muscles injury-free.


Hamstring Stretches: The hamstring is one of the big muscles in your body and injury to it is a show stopper on a trek. While trekking, we use our hamstring a lot and it needs to be kept in good shape. These stretches help keep our hamstring in good shape and increase its strength.

various hamstring stretching exercises
image source: fitzabout.com

 

visit the website https://www.fitzabout.com/yoga/hamstring-stretch-top-12-yoga-poses-for-tight-hamstrings/ to know various forms of hamstring stretches

 



Calf Muscles Stretches To Release Tightness and Increase Strength: Calf muscle is very important and is used extensively while climbing up. Often when the trekking trail climbs up too much, your calf muscles are put to good use and they might get tight if they arent used to that stress. Hence, stretches to release the tightness of the calf muscles and increase their strength are very important.

Massage your calves with your fingers and mattress roll to release the tissue tightness.

stretches to release tight calves

read more on https://blog.paleohacks.com/yoga-poses-release-tight-calves/

 



Quadriceps Stretch: It is extremely important to stretch which can bring the quadricep muscles into perfect shape. Quadriceps are mostly used while descending and it is one of the very important leg muscles. You need to take care of it with proper strengthening and releasing exercises while on a trek.

 

quadriceps exercises
reference: https://lancegoyke.com/

 



Back Extension: Back stretches help reduce stress on you back which is overloaded during the trek, specially on a long walk with heavy rucksack. 

 

back stretches

image reference: https://www.stylecraze.com/

 


These are the few stretches which will help you a lot during the trek and can even be practiced as a pre-trek preparation exercises. Apart from the stretches, you need to maintain your body for dehydration issues. You must take ORS solutions on a regular basis. You must give your body some warm-up workouts before you start trekking on a particular day. Remember that keeping your body muscles in perfect condition is a must so that you can trek successfully.

 
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View User Profile for Suman

Every day I keep learning new things, but as of now, I think I can describe myself as a Loyal Himalayan Lover, Avid Trekker, Student Of Mountaineering, Amateur Photographer and an Enthusiastic Anthropologist. I am a Computer Science Engineer by education and previously worked as a Software Developer for premium IT companies. However, I quit the luxury of a high-earning corporate job and left behind the herd to walk towards the spiritual path laid down by the Godly Himalayas. At the age of 27 with no savings at all and being the only son from a lower-middle-class family, it was too young to fight against the family who in turn had to fight against the rules laid down by society. However, with my determination and perseverance, everything became smooth by passing time.

It wasn't easy for me as I learnt the hard way from mistakes - my own and by observing others. I fought 2 major road accidents that broke my right tibia and femur. I underwent 7 surgeries that kept me away from the mountains, but I patiently fought them all to get back to trekking again in the Himalayas with rods and plates in my bones. Despite doctors saying I cannot walk properly ever again to getting back to trekking on the difficult routes again, Life made me understand very clearly what it wants out of me in this World. It wants me to serve the Himalayas and its community, live a peaceful, content and simple life. That's what I have dedicated my this life to. I am not religious, but spiritual. The Himalayas define my road.

The Himalayas today is spammed by mushrooming trek agencies and big companies who take pride in being India's Largest, biggest, oldest, etc. They are exploiting everything for the sake of profit. It is in dire need of regulation by credible Government authorities, Sustainable Tourism Practices needs to be forced upon every organisation, Small Group Sizes needs to be mandated, Fixed camping should be restricted in alpine zones and Negative Ecological Impact Trekking Protocols should be laid down immediately by governing bodies. With all these objectives, I founded Himalayan High in the year 2015. Learn more about Himalayan High on About Himalayan High

Posted by Suman Chowdhury Friday, May 13, 2016 6:13:00 AM

Celebrating 10+ Years of Himalayan Excellence

Over 10000+ Successful Summits with a remarkable 85% summit success ratio and 0% casualties.

Suman Chowdhury Montu Kumar Stanzin Clement Raju

Making Life Extra-Adventurous, We Create Experiences For Our Living

We are Incredible India and Indian Mountaineering Foundation approved proficient adventure tour operator and mountaineering experts serving exclusively in the Himalayas of India, Nepal, and Bhutan. We operate in the altitude range from 4000 to 7500 meters and support mountaineers from all around the globe, and of all grade in achieving their dream.

We pledge to realize our client''s mountain goals by all means and effort. From the moment you start communicating with us, we start building your experience right away by crafting an authentic, raw and immersive travel experiences in the Himalayan, blending uncompromized safety standards with deeper knowledge of the terrain, locality, sprituality, and professional skills which have been roughened and shaped by loads of successes and failures in the Himalayas. We maintain a harmonious balance between luxury and comfort on the treks, Our entire team from top to bottom, is very friendly, highly flexible, and, most importantly are genuinely committed towards your goals and will leave no stones unturned to realize the success on the summit.

Since our inception, we have been devotionally committed to responsible tourism with strict adherence to eco-friendly and low-impact trekking practices. While there are a lot of companies boasting of being the largest, crowdiest, cheapest or oldest in the Country, we in Himalayan High take immense pride in being one of the smallest, yet the strongest and most trustworthy service provider in the Indian Himalayas. Our professionalism, mountaineering expertise, morality, work ethics and business conduct talk for itself as we are a growing business without putting any effort towards glamorous marketting because thats not where our audiences are, and thats not what our clients seek as well!

Our pioneering SMALL GROUP Policy, coupled with a trekker to guide ratio of 1:2, provides us unparalleled flexibility and strength which stands as the bedrock of our exceptional success on the summits in the field of mountaineering. With us, you are in the absolute right hands to build your experience. Its not just because we are professionals doing our duty, but because most of our initial efforts are put towards understanding you and your requirements first, and not to draw you towards a rigid travel plan and ride you through. Our reviews boasts of the same.

Come, join us to gift yourself a life-changing experience in the mighty Himalayas. We believe, if a person is not changed from inside after visiting the Himalayas, he actually didn't visit at all!

Atithi Devo Bhava!

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Our Minimum Guaranteed Promises And Unique Value Proposition

Commitment Towards Exceeding Expectations, Satisfied Customers and Happy Ecology

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  • Intimate & Immersive Journeys

    Committed to organizing lesser-done, un-crowded, less than 10 members trekking groups, ensuring an intimate and immersive trekking experience. Personalized plan make our treks dynamic, flexible, and successful

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    Our highly trained leaders are sons of the land and are professionals at their job. They possess extensive Himalayan experience and expertise, prioritizing trail safety and adeptly managing diverse trekking scenarios

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    Our high altitude expertise ensure impeccable medical safety, resulting in zero injuries or fatalities in our expedition history right from inception, reflecting our knowledge & commitment to a set protocols, alertness, and mountain discipline.

  • Superior Sleep Comfort

    We arrange a cozy camping experience with double foam waterproof mattresses, down sleeping bag inners, sub-zero outer sleeping bags, air pillows, and double-layered all-weather tents for superior insulation and comfort during your trek

  • Eco-friendly Hygienic Toilets

    We prioritize eco-friendly, hygienic camp toilets, minimizing environmental impact and prioritizing trekker comfort and well-being. Our human waste management in the Himalayas ensures a leave-no-trace approach strengthening sustainibility

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    Enjoy a cozy dining experience in our mess tent, furnished with camping tables, stools, solar lanterns and buffet meals perfectly suited for high altitudes. Indulge in a variety of local delicacies and comforting meals that are easily digestible, fulfilling, and energizing

  • Unmedicated Natural Acclimatization

    We focus only on natural acclimatization for success on the mountains and our belief in our bodily capacities has given us tremendous success. Disregarding means of chemical acclimatization with use of diamox and other shortcut medicines, we rather take pride in achieving success in the purest form

  • Safe Water - Safe Trek

    We take enough caution to prioritize your health by serving natural stream water that is filtered, boiled, and treated with water purifiers before it is provided to you. We also suggest our clients take double precautions at their end too, answering our diverse sensitivity to the water

  • Best Guide-to-Trekker Ratio 1:2

    We provide the industry's best guide-to-trekker ratio of 1:2 for all semi-technical and technical climbs, ensuring personalized attention and support throughout your journey. This results in exceptional trial support and response to emergencies or crisis situations

  • Emmergency & Rescue Planning

    We take a lot of care for managing emergencies and evacuation on the trek and take all required steps firstly to prevent, and then to respond to it on uneventful situations. Small things like taking extra resources, monitoring daily health, etc are a part of it.

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    We implement a comprehensive waste management process from procurement to disposal. Our commitment extends beyond social media posts, ensuring proper waste disposal without leaving a trace. It starts from what we buy, to what we carry on the trek to what we bring back.

  • Low Impact on Ecology

    Our commitment to smaller group sizes, eco-friendly methodologies, waste management practices, zero tolerance for fixed camps, and utilizing natural resources in the required quantity minimize our impact on the ecology, allowing for sustainable and responsible treks.

  • Boosting Microeconomy

    As part of our commitment to supporting local communities, we hire local resources and make all non-equipment and trek leader-related purchases locally. By doing so, we contribute to the growth of the microeconomy in the regions we operate. We wish to do more of it in the future.

Chasing Dreams And Creating Lifetime Memories

For 10+ years

                                       
© All Rights Reserved, 2014 - 2024

HIMALAYAN HIGH ALTITUDE TREKS AND EXPEDITIONS (OPC) PRIVATE LIMITED

We are ecologically sustainable and low-impact trekking company in India working in the range of 3500 to 7500 meters only

We only organize lesser done, uncrowded, customizable & personalized, small-group private trekking tours in the himalayas of India, Nepal and Bhutan

 +91 8017216725

 +91 9434062849


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We are proudly recognized by

adventure Tour operator association of india recognition incredible india recognition indian mountaineering foundation recognition west bengal tourism development recognition

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Atithi Devo Bhava!