Fifteen-Minute Fix #14: Hill Hiker's Guide to Happy Legs

I really enjoy walking in nature – breathing the fresh air, hearing the bird’s sing and the feeling of accomplishment at the end of a great hike.  Sometimes, though, my legs start 'talking' to me with these little aches & pains – letting me know that they either went too far or climbed too many hills!

I offer to you my fifteen-minute fix for Hill Hiker's Legs:

1. With your shoes off, roll your right hand into a ball and massage the arch of your left foot for thirty seconds.  Twirl each toe (yes, I really said that) clockwise three times.

2. On each side of your left foot, rub around the anklebone in a circle three times.

3.  Your shinbone is the one that starts near the bottom of your leg and goes to your knee. There are two large muscles on either side of it that tend to get tender! Starting at your anklebone, move your hand up two inches toward your knee and press.  If this spot feels tender, press gently 12 times.  If this spot doesn't feel tender or sore, go to step 4.

4.  With your dominant hand, move up your leg two inches at a time, looking for the tender spots and pressing each one 12 times.  The point at the very top of this muscle closest to the shin is the mostly likely to feel tender, tight or sore.  If it doesn't, press it anyway! If no spots feel tender - hoorah!

5. Repeat the entire process with the other side of that same leg.

6. Rub in a circle around your knee, feeling for tender spots. If you find one, press gently twelve times.

7. Repeat all these steps with your other leg; check your supplies of sunscreen & water and begin your trip. 

When you return from your most awesome hiking experience, as the soaking tub is filling, repeat these steps again.  Your legs will feel so much better and you will, too!