Now that spring has finally arrived in Fargo, it’s the perfect time to hit the Red River trails! Whether you’re walking, hiking, or just soaking up the sunshine, spending time outdoors is a great way to boost both your physical and mental health. But after a long North Dakota winter, your body might not be quite as trail-ready as your spirit.
At Bodyworks Physical Therapy, we’re all about helping you move better, feel stronger, and enjoy your favorite activities—pain-free. Before you lace up your shoes and head to the trail, here are a few physical therapist-approved tips to help you prepare for a safe and active season.
Warm-Up Exercises to Prevent Injuries Before Walking or Hiking
Before you hit the Red River trails, it’s important to prepare your body for movement, especially after a long winter of inactivity. Cold or stiff muscles are more prone to strain, so a proper warm-up can help prevent common overuse injuries like shin splints, Achilles tendonitis, or low back pain.
Start with 5–10 minutes of light activity to gradually increase your heart rate and improve circulation to your muscles and joints. Try these easy warm-up exercises:
- Shoulder Rolls: Gently roll your shoulders forward and backward to loosen tension in your upper body.
- Leg Swings: Hold onto a railing or wall and swing each leg forward and backward, then side to side to activate your hips and legs.
- Ankle Circles: While standing or seated, rotate each ankle in both directions to promote ankle mobility and reduce stiffness.
- Marching in Place: Lift your knees toward your chest to engage your core and prepare your hip flexors for movement.
Warming up primes your body for activity, increases mobility, and can help reduce the chance of injury, so don’t skip this important step.
Essential Stretches for Walkers and Hikers to Loosen Tight Muscles
When your muscles are tight, your body has to work harder to move efficiently, leading to fatigue, soreness, and even injury. This is especially common during the spring, when many people jump right into walking or hiking after months of limited movement. Stretching helps restore flexibility, improves joint range of motion, and preps your body for the trail.
Focus on these key muscle groups before and after your walk:
- Standing Calf Stretch: Stand facing a wall, step one foot back, and press your heel down while bending your front knee. Hold for 20–30 seconds to stretch your calves and Achilles tendon.
- Seated Hamstring Stretch: Sit on the edge of a chair, extend one leg straight with your heel on the floor, and reach toward your toes while keeping your back straight. This relieves tightness in the back of your legs.
- Hip Flexor Lunge: Step one foot forward into a lunge position while keeping your back leg straight. Tilt your pelvis slightly under and shift your weight forward to feel the stretch through the front of your hip.
Hold each stretch for 20–30 seconds and repeat 2–3 times per side. Consistent stretching can help you stay flexible, reduce soreness, and improve your stride on uneven or challenging terrain.
Choose the Right Footwear for Walking and Hiking Comfort
Your feet are your foundation. If your shoes are worn out or not supportive, you’re more likely to develop pain in your feet, knees, or lower back. Make sure you:
- Wear well-cushioned, supportive walking or hiking shoes
- Consider inserts if you have high arches or flat feet
- Replace shoes every 300–500 miles of use
Build Your Endurance Gradually
Don’t try to tackle a 5-mile hike on your first day out. Start with shorter walks and increase your time and distance by no more than 10% per week. This gradual build allows your muscles, joints, and cardiovascular system to adapt safely.
Strengthen Key Muscle Groups
If walking or hiking is your goal, strengthening your legs, core, and glutes will help improve endurance and prevent injury. Focus on:
- Bodyweight squats or step-ups
- Core exercises like bird-dogs and bridges
- Balance work to reduce fall risk on uneven terrain
If you’re not sure where to begin, we can help create a strength plan tailored to your goals.
Recognize Early Signs of Injury from Walking or Hiking
It’s normal to feel a little sore after a long walk or hike, especially if you’ve been less active during the winter months. But if you notice sharp pain, lingering discomfort, or stiffness in your knees, hips, ankles, or lower back that lasts more than a day or two, don’t brush it off. These could be early signs of overuse injuries or biomechanical imbalances that need attention.
Addressing pain early can prevent more serious issues from developing down the road. That’s where physical therapy comes in.
At Bodyworks Physical Therapy, our team can help you stay active and injury-free with:
- Personalized movement assessments to identify faulty patterns
Proven pain management techniques - Strength and flexibility programs tailored to your activity level and goals
Whether you’re recovering from a past injury, managing chronic pain, or simply want expert guidance before hitting the Red River trails, we’re here to help you move with confidence.
Get Fargo Trail-Ready with Bodyworks Physical Therapy
The Red River trails are calling—and we want to help you enjoy every step. Whether you’re prepping for long hikes, casual walks, or simply spending more time on your feet, our team is here to support your active lifestyle this spring.
Request an appointment today to get started with a customized plan that keeps you moving confidently and pain-free!