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Whether you\u2019re warming down after your morning run or enjoying a stroll in the park with a friend, walking is excellent for heart health and mobility. Inactive adults are at a higher risk for heart disease, stroke, depression, and other health issues, and walking for pleasure, exercise, or transportation is an excellent way to supplement your healthy lifestyle.1<\/sup><\/span><\/p>\n Even with the best <\/span>orthotics<\/span><\/a>, you may find yourself stiff a few hours after a walk or wake up with a few new aches and pains the following day, you should add some static stretching to your post-walk routine. In this article, we\u2019ll explore which muscles we use while walking and teach you how to stretch properly with easy flexibility training options to avoid stiffness, soreness, and injuries.\u00a0<\/span><\/p>\n A <\/span>physical therapist<\/span> divides humans\u2019 walking patterns\u2014or \u201cgait cycles\u201d\u2014into two phases:2<\/sup><\/span>\u00a0<\/span><\/p>\n Both phases depend upon the function of a few key muscle groups: the legs, feet, glutes, back, and core.\u00a0<\/span><\/p>\n Our legs, feet, and back are clear participants in the gait cycle\u2014they keep us upright and perform most of the walking process. But, our core and glutes are important, too. As we walk, our oblique muscles help keep our legs parallel instead of pigeon-toed, and the swing movement requires glute engagement to push our legs forward.\u00a0<\/span><\/p>\n Naturally, all of the muscles we use while walking are liable to become stiff or sore. But, <\/span>regular stretching<\/span> can help relieve a tight muscle.\u00a0<\/span><\/p>\n Stretching can alleviate stiffness or soreness after a walk, but they\u2019re also an excellent preventative measure. Let\u2019s explore how to stretch the muscles that drive your walk.\u00a0<\/span><\/p>\n If you\u2019re experiencing pain in the area where your thighs meet your abdomen, it\u2019s time to learn how to stretch hip flexors and their surrounding muscles. Hip flexors are a muscle group that supports the legs and core during walking, and a dynamic stretch like light lunges are the answer to hip flexor tightness:3<\/sup><\/span><\/p>\n Another great hip flexor and hamstring stretch that you can add into your stretching routine is a straddle split. While regular stretching will improve your flexibility, don\u2019t worry about making your legs into a straight line just yet\u2014instead, focus on pushing your <\/span>right leg<\/span> and <\/span>left leg<\/span> as far out as you can to feel the light burn of a good flexor stretch.\u00a0<\/span><\/p>\n To perform a straddle split, sit on the floor with plenty of space around you. Start with your legs straight out in front of you, and use your hands to progressively move your legs as far apart as they’ll go. Hold the position for a few seconds, return to the starting position, and repeat four to five times.\u00a0<\/span><\/p>\n Our quads\u2014the muscles on the fronts of our thighs\u2014are crucial to the gait cycle, and they\u2019re quite susceptible to muscle tension. Stretch them out with a tried-and-true quad stretch:<\/span><\/p>\n While you can repeat all of these stretches as often or for as many reps as you\u2019d like, the quad stretch might provide so much relief that you\u2019ll want to do it for thirty straight minutes.\u00a0<\/span><\/p>\n The calf muscles\u2014located on the backs of our lower legs, opposite our shins\u2014bear the brunt of the gait cycle. They help raise our feet when we start our swing, and they control our footfalls as we enter the stance. If you\u2019re new to a regular walking routine, you\u2019ll likely experience some calf soreness.\u00a0<\/span><\/p>\n To do a <\/span>calf stretch<\/span>, stand on a staircase (with a handrail for support) or a block that\u2019s at least a few inches tall. Stand on the stair or block with your toes planted firmly and your arch and heel hanging over the side.\u00a0<\/span><\/p>\n Using a wall or handrail for support, slowly lower yourself until your heels touch the next step or the ground, and feel that glorious calf stretch. Raise up and repeat as many times as you\u2019d like.\u00a0<\/span><\/p>\n Foot soreness is part and parcel of any exercise routine. While you should make sure you\u2019re wearing supportive lace up or <\/span>slip on sneakers<\/span><\/a> for all physical activity, you might still experience foot pain after your daily walk.\u00a0<\/span><\/p>\n Luckily, simply pointing and flexing your toes while you\u2019re in a seated position can relieve pain and stretch the tops and bottoms of your feet. If you need extra foot support during this exercise, try sitting on the floor while pointing and flexing your toes.\u00a0<\/span><\/p>\n Toe touches are an all-around stretch that can foster flexibility and soothe some of your hardest-worked muscles. While you may not be able to touch your toes confidently or consistently, frequent stretching will help you achieve that goal.\u00a0<\/span><\/p>\n Simply stand with your legs together and hinge at the waist with your <\/span>left arm<\/span> and <\/span>right arm<\/span> outstretched to try to touch your toes. Pay special attention to your legs during this exercise, particularly your hamstrings and calves. You should feel a satisfying stretch all the way down the backs of your legs while you reach for your toes.\u00a0<\/span><\/p>\n Hold the position for as long as you\u2019d like, but make sure to keep your knees soft and take a short rest between each rep to prevent lightheadedness.\u00a0<\/span><\/p>\n Our ankles and feet are made up of nearly-countless small bones, and all of the joints and cartilage in our foot and ankle bones create many possible pain points. After your walk, try this gentle stretch on your ankles to both relieve soreness and prevent future injuries.\u00a0<\/span><\/p>\n Simply roll each ankle in a few circles, alternating between clockwise and counterclockwise rotations. You can perform this exercise practically anywhere:<\/span><\/p>\n Our knees are crucial for maintaining an upright posture, and after a long walk or a whole day of standing, knee pain can sometimes rear its ugly head. While it can be difficult to stretch the <\/span>right knee<\/span> and <\/span>left knee<\/span>, try a stretch that simply takes the weight off of them: noodle knees.\u00a0<\/span><\/p>\n Find a seating position where your legs can dangle without your feet touching the floor\u2014a barstool in your kitchen, a tall chair, the edge of your bed, or the arm of a couch. Simply relax your knees, allowing them to dangle without any pressure on the joint. Try lightly swinging your legs to relieve further pressure.\u00a0<\/span><\/p>\n Even with the best <\/span>walking shoes for men<\/span><\/a> or women, you could still experience minor back pain. After your walk or at the end of a long day, the cat-cow stretch will relieve the tension in a tight lower back:<\/span><\/p>\n The cat-cow stretch can provide relief, improve lower back mobility, and prevent future back injuries\u2014what\u2019s not to love?<\/span><\/p>\n For a stretch that is all about your glutes, try the seated pigeon.\u00a0<\/span><\/p>\n Sitting in a chair, cross one leg over the other so that your shin, calf and thigh form a plus sign. Gently hinge at the waist until you feel your glutes stretch on your crossed leg side. Once you\u2019ve found a feel-good burn, hold the position for a few seconds before switching legs and repeating the process.\u00a0<\/span><\/p>\n Even if you haven\u2019t walked in a few days, this is an excellent stretch for relieving upper leg and lower back soreness.\u00a0<\/span><\/p>\n Whether shopping for walking shoes gave you a motivational nudge or a friend\u2019s recent invite to a local walking trail inspired you, starting a new walking routine is excellent for your health and wellness. But, if you\u2019re feeling tense or tight after your first few strolls, try these ten stretches during your post workout recovery<\/a> to relieve stress and avoid muscle injuries on multiple muscle groups.\u00a0<\/span><\/p>\n But, don\u2019t forget that appropriate footwear and supportive orthotics are crucial to healthy walking and standing.<\/span><\/p>\n Vionic Shoes<\/span><\/a> is here to keep your arches supported, your heels stable, and your toes cushioned while you walk and stand. Our Vio-Motion footbed technology is revolutionizing the world of orthotics. But, the best part is that all of our shoes are fashion-forward. So, you can say goodbye to clunky and frumpy, and hello to stylish support for any outfit.\u00a0<\/span><\/p>\n Whether you\u2019re looking for <\/span>strappy sandals<\/span><\/a> or <\/span>comfy slip-on sneakers<\/span><\/a> for your next stroll around the block, Vionic has you covered.\u00a0<\/span><\/p>\n <\/p>\n Sources:\u00a0<\/b><\/p>\nWhich Muscles Do We Use to Walk?<\/strong><\/h2>\n
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![\"Woman](\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/How-to-Stretch-After-a-Walk1.jpg\")
<\/p>\nPost-Walk Stretches<\/strong><\/h2>\n
#1 Light Lunges<\/strong><\/h3>\n
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#2 Straddle Splits<\/strong><\/h3>\n
![\"Woman](\"https:\/\/blog.vionicshoes.com\/wp-content\/uploads\/2022\/02\/stretch.jpg\")
<\/p>\n#3 Quad Stretches<\/strong><\/h3>\n
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#4 Calf Lowers<\/strong><\/h3>\n
#5 Toe Pointing<\/strong><\/h3>\n
#6 Toe Touches<\/strong><\/h3>\n
#7 Ankle Rolls<\/strong><\/h3>\n
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#8 Noodle Knees<\/strong><\/h3>\n
#9 Cat-Cow Stretch<\/strong><\/h3>\n
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#10 Seated Pigeon Stretch<\/strong><\/h3>\n
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<\/a><\/p>\nPut Your Best Foot Forward with Vionic Shoes<\/strong><\/h2>\n
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