It’s national walking month, so if you’re heading out for a brisk walk, try these stretches before and after to make sure you stay supple and don’t feel sore the next day, says PT Chloe Thomas.

Words: Chloe Thomas. Images: Mark Bass @BassFilm.

The best benefit of walking is that it’s free and you needn’t be super fit to start. You can begin with 10 minutes a day and work up. It’s also a great way to reconnect with nature, rather than being on a screen, and the mental benefits are numerous: reducing stress and anxiety, boosting mood, improving sleep, and increasing mindfulness and creativity.

I always get my best ideas when on a walk! On the physical side, it supports weight loss and weight management and can boost your heart health. It also strengthens bones and joints and can aid digestion and energy levels.

Stretching though, both before and after walking, is often neglected as it’s not seen as a “workout”. But dynamic stretches – where you, say, swing your leg back and forth – before you walk can help wake up muscles, improve circulation, and get your body ready so you move better and reduce your injury risk.

And afterwards, static stretches will help release tension, prevent stiffness and speed up recovery, especially if you’ve been walking on uneven terrain or for a long period. Try my pre- and post-walk stretches after your next trek to cool down properly…

  • Make sure to cool down and stretch post walk to avoid injury
  • Hold for 30-40 seconds on each stretch
  • Try to do two rounds of stretches
  • Make sure you do both legs

Not sure where to start when walking? Read our Q & A on what speeds, steps and strategies to take to get the most out of your walk.

BEFORE YOU WALK

Standing leg circles

  1. Stand tall with your core engaged and hands on your hips (or hold onto a support for balance).
  2. Lift one leg slightly off the ground and draw small circles with your foot, moving from the hip in a full range of motion.
  3. Perform circles in one direction, then reverse before switching legs.
  4. Repeat on the other side.

Single leg glute bridge

  1. Lie on your back with one foot planted and the other leg extended above your hips.
  2. Press through your planted heel and lift your hips, squeezing glutes at the top. Keep core tight.
  3. Lower slowly and repeat 8-10 times.
  4. Repeat on the other side.

Deep Lunge

  1. Step into a forward lunge, keeping your front foot flat and back leg extended.
  2. Gently push your front knee forward, keeping the heel down to stretch the ankle and hip.
  3. Return to standing and switch legs, focusing on controlled movement.

AFTER YOUR WALK

Dorsiflexion lunge

  1. Step forward into a lunge position with one foot, with the knee of the front leg aligned over the ankle. 
  2. As you bend both knees, gently push the front knee forward while keeping the heel of the front foot grounded. 
  3. Lift your hands up over your head and hold.

Lunge with thoracic extension

  1. Step one foot forward into a lunge position, keeping your back leg extended and core engaged.
  2. Raise both arms overhead and gently arch your upper back while looking up. Or hold onto a fence or gate and just raise one hand up and over.
  3. Hold the position for a few seconds, then return to neutral. Repeat on the other side.

Inner thigh stretch

  1. Stand with your feet wider than shoulder-width apart.
  2. Shift your weight to one side, bending that knee while keeping the opposite leg straight.
  3. Keep your chest up and feel the stretch in your inner thigh. Then switch sides. Hold onto a fence or gate if needed.

Calf stretch

  1. Stand in front of a support, then with your hands on a sturdy surface/fence, extend one leg behind you.
  2. Press your heel down and keep your back leg straight and heel grounded.
  3. Lean forward and bend your front knee slightly and hold the stretch.

Quad stretch

  1. Stand on one leg and grab your opposite ankle, pulling it toward your glutes.
  2. Keep your knees close together and engage your core for balance.
  3. Hold and feel the stretch in your quad, then switch sides.

Chloe Thomas is a PT, women’s health and mindset coach, walking expert and the founder of online holistic coaching platform Chloe Inspires Coaching, which covers nutrition, fitness, breathwork, mindset and counselling. Find her at chloeinspires.co.uk and visit her walking account at instagram.com/kentandsussexwalks.