Backpacker – August 2019

JULY/AUGUST 2019

44 BACKPACKER.COM

STOP, DROP, AND ROLL TO RECOVERY

Use pressure -point stretching, known as myofascial release, to loosen key hiking

muscles and boost recovery. By Meg Atteberry

Skill Set
BOOT CAMP

ADAM MOWERY

Use What You Have

Most hikers don’t pack a foam roller, but almost everyone has a hard-sided water bottle. If

the plastic or metal feels too tough on your tired muscles, Fog-Wiltse recommends

wrapping the bottle in a piece of clothing or a camp towel before using it to roll out. As long

as you take care not to roll over joints or bones, using a bare plastic bottle is also safe. No

lacrosse or massage ball? A round river stone wrapped in a shir t won’t work for rolling , but

it can be used for static stretches like the seated fi gure four.

IMPROVISE

THE E X PER T

Personal trainer

Robyn Fog-Wiltse

runs Sasquatch

Training an d coache d the fi r st

American below-the-knee

amp ute e to summit Mt. Eve re st.

Shoulder Trigger Points

Massage your medial subscapularis

(between your spine and shoulder blades)

to relieve tightness caused by carrying a

heavy pack.

Sets 3 per shoulder (1 at each location)

Reps Hold each side for 60 seconds.

1.Lie on your back with knees bent and feet fl at

on the ground. Place a lacrosse or massage ball

along the inside edge of your left shoulder

blade under the muscle. Start at the upper part

of the blade.

2.Use your legs to slide laterally and vertically

a few inches until you fi nd a tender spot. Hold

there for 60 seconds until your muscles relax.

3.Repeat with the ball placed at mid-shoulder

blade, then lower shoulder blade. Do the same

sequence for your right shoulder.

Seated Figure Four Ball Stretch

Massage sore glutes, lower back, hips, and

your sacroiliac joint—where your pelvis

meets your spine—with this static stretch.

Sets 1 per side | Reps Hold each side for 30

seconds, working your way up to 1 minute.

1.Sit with a lacrosse ball under your left glute,

ensuring the meaty part of your buttocks is in

contact with the ball. Bend your knees and keep

your feet fl at on the ground. Brace your right

hand behind you.

2.Lift your left leg and place your left ankle on

your right thigh, above the knee.

3.Sitting upright, lean toward your left shin.

Gently press down on the lifted knee with your

left hand. Hold for 30 seconds, then repeat

with the right glute.

Leg Rolls

Use a water bottle (or travel foam roller) to target your quads and restore f lexibility after a

long day on the trail.

Sets 3 per leg | Reps 5 rolls (back and forth is one roll)

1.L ay on your stomach with the water bot tle or foam roller beneath your lef t quad. Star t with it

placed just above the knee.

2.Keeping your leg s straight, use your feet and arms to roll back and for th over the entire leng th

of the muscle. Keep three points of contac t with the ground (where your leg rests on the bot tle

counts as one). To deepen the stretch , bend your lef t knee so that your foot is pointing upward.

3.Complete 5 rolls , then repeat on the right leg.

ILLUSTRATIONS BY PETER SUCHESKI