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The Outdoor Athlete Book by Courtenay and Doug Schurman

The Outdoor Athlete Book

Take your outdoor experience to the next level. The Outdoor Athlete will prepare you for adventure with performance training programs designed to maximize outdoor enjoyment. Learn more


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Wilderness Sports > Mountaineering & Scrambing > Mountaineering and Scrambling: Programs and Tips

Mt Baker Camp

Mountaineering: Stretching and Injury Prevention

Mountaineers and Scramblers carry packs for long stretches of uphill and downhill travel; they also may use trekking poles on approaches, an ice axe when traversing steep glacial terrain, or their arms when tackling rooted, craggy terrain or boulder fields. The muscles that need particular attention following lower-body strength and alpine sessions are glutes, hips, calves, trapezius, and lower back. The following links will direct you to specific stretches that you may want to add to your routine.For details about putting together a targeted stretching program, please refer to The Outdoor Athlete, Chapter 14. See also the DVD Train to Climb Mt. Rainier or Any High Peak for motion clips of many of the stretches suggested below.

Flexibility
Trapezius Stretch for trapezius and neck
90-90 Hip Stretch for quadriceps and psoas
Frog Stretch for hips, hamstrings and adductors
Psoas Stretch for hip flexors
Piriformis Stretch for hip and piriformis
Calf Stretch for gastrocnemius
Glute Stretch for deep gluteal muscles
Triangle Pose for pectorals, obliques, hamstrings
Tree Hug, Torso Rotation, Band Cat Traction stretches for lower back

Warm-up
Upper Body Warm-up how to prepare for upper body work
Lower Body Warm-up how to prepare for lower body work
Core Body Warm-up how to prepare for core body work

Injury Prevention
Hamstring Strains: Prevention from Recurrence
What to do about, how to recover from, prevention of ankle sprains
Use of backward walking for rehab of lower body extremities
Foot health for outdoor enthusiasts
Prevention of recurrence of knee pain: free weight exercises
Plantar Fasciitis
Shin Splints

Related Topics
Hiking Boot Choice and Fit
Dealing with Injuries
Sports restoration and recovery




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