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Walking Stretching Routine

When walking any distance you need to incorporate a balanced, well-rounded walk stretching routine into your walking schedule.

by Brad Walker | First Published October 14, 2010 | Updated August 31, 2017

While walking may not seem like a strenuous exercise, walking fast for long distances can cause serious muscle injuries. Incorporate a regular walking stretching routine into your walk training schedule will help to prepare your body for the physical demands of walking.

Muscles used in Walking

The primary muscles involved while walking are the hamstring, the hip, the quadriceps, the calves and the gluteus maximus. The muscles of the calves include the soleus and gastocnemius; the muscles of the hip include the abductor and adductor muscles, the gluteals and the hip flexors.

Another major group of muscles used while walking are the core muscles, including the obliques, the spinal erectors and the rectus abdominus. Upper extremity muscles like the triceps, the biceps, the deltoids and the shoulder muscles are also used.

The Benefits of a Walking Stretching Routine

Video stretching routine for walkingA walking stretching routine as part of a walking training program has a number of benefits. Here are some of the main benefits of a walking stretching routine:

  • Stretching increases the length of muscles and tendons, this in turn increases the range of motion. With an increased range of motion, you can more comfortably complete a number of exercises and tasks.
  • A regular walking stretching routine can help prevent injuries like:
    º Runner’s knee (also called chondromalacia);
    º Iliotibial band syndrome;
    º Sprained ankles;
    º Plantar fasciitis; and
    º Achilles tendinitis.
  • Finally, even the most basic walking stretching routine can just make you feel better. Glossing over it in your regular walking training, however, could cost you dearly.

Despite the numerous benefits, it is important to bear in mind that stretching can have detrimental effects when done incorrectly. Improperly done stretches can over time cause permanent damage to ligaments and joint. When performing the stretching routine below, be sure to warm up first and if any of the exercises cause pain or severe discomfort, discontinue immediately. Review my article on the rules for safe stretching for more information.

Watch the Walking Stretching Routine

Click on the play button below to watch the 10 minute walking stretching routine video.

The Stretching Handbook, DVD & CD-ROMWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider variety of stretches.

To do away with stiff, tight muscles and joints, and become loose, limber and pain free, grab a copy of the Ultimate Stretching Video & Book Guide.

In no time you'll... Improve your freedom of movement and full-body mobility. Get rid of those annoying aches, pains and injuries. And take your flexibility (and ease of movement) to the next level.

You'll get 135 clear photographs and 44 video demonstrations of unique stretching exercises for all the major muscle groups in your body. Plus, the DVD includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely.

Get back to the activities you love. Whether it’s enjoying your favorite sport, or walking the dog, or playing with the grand kids. Imagine getting out of bed in the morning with a spring in your step. Or being able to work in the garden or play your favorite sport without “paying-for-it” the next day.

Click here for my Stretching Video & Book Guide!

Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.