Fitness requires flexibility. You can reduce pain and suffering by following these recommendations.
3-Minute Post Walk Stretch Routine http://www.pbs.org/americaswalking/health/health3minute.html
There's no excuse for skipping your stretches. Here are a triad of quick motions that will help you kick-start a regular fitness routine with daily walks.
Do all of these stretches slowly, never to the point of discomfort; hold each stretch for six to eight slow, deep breaths. Begin each stretch standing up, and feel free to rest one hand on something for balance if necessary. If you have time, go through the cycle twice.
Calf and hip stretch. Take a giant step forward with your left foot. Bend your left knee (but don't push it beyond your foot) and keep your right heel on the ground and your right leg straight behind you. Keep your abdominal muscles gently contracted so there's no excess arch in your back, and you should feel the stretch in both your right calf and hip. Hold. Then switch legs and repeat.
Back and hamstring stretch. Stand with your feet together and your knees soft (not straightened). Lean forward from the waist and let your arms and head hang loosely toward the ground. Don't necessarily try to touch your toes -- just let your body hang under its own weight, and let it ease into the stretch with each deep breath. Slowly stand up and repeat.
Shin and thigh stretch. Grasp your right toes with your left hand, and gently pull your foot up behind you, keeping your right knee pointed toward ground. Your heel does not have to reach your buttocks -- just pull to the point of feeling a gentle stretch in the front of the thigh, hip, and shin. Hold, then switch legs and repeat.
If you have more time, see this set of 9 stretches for walkers http://www.thewalkingsite.com/stretching.html
Preventative Measures for Triathletes [Stretching for all three parts of a triathlon (Biking, Running & Swimming) are here.]
by Kayla Kaiser on Tuesday, September 6, 2011 at 5:38pm ·
CYCLING Establish each stretch for at least 20 seconds, relax, extend the stretch slightly, then hold another 15 seconds. Breathe slowly and deeply.
GROIN Sit on the floor, legs like butterfly wings, hold your toes. Gently lean forward.
CALF Stand 2' from wall with feet together. Lean on wall with forearms. Keep one leg back, heel planted, bring other leg forward with knee bent, weight removed. Push hips forward.
QUADS Stand on one leg like a flamingo, catch foot behind you and pull towards your butt.
LOWER BACK & HIPS Get into a low lunge, letting back knee drop to floor. Let hips sink forward.
HAMSTRINGS Lie on back, bend knee upward with foot flat. Grasp behind knee and pull leg vertical.
LOWER BACK, HIPS & HAMSTRINGS Lie on back with legs straight. Pull one knee in towards body.
SHOULDERS Interlace fingers on top of head, palms facing up. Extend arms upward & backward.
TRICEPS & TORSO Grasp elbow behind head. Lean into stretch.
MIDBACK Hands on hips, knees slightly bent. Gently rotate torso.
FULL BODY Lie on back, legs straight, arms extend past head. Cross one leg over other, one arm over other, elongate.
Exerpted from "The Complete Book of Long-Distance Cycling: Build the Strength, Skills, and Confidence to Ride as Far as You Want" by Edmund R. Burke and Ed Pavelka (2000) Rodale Books
http://books.google.com/books/about/The_complete_book_of_long_distance_cycli.html?id=SQKCb1YZ7YwC
RUNNING Always stretch after a run. These exercises will help cool down muscles and strengthen them to prevent injury. I have personally found this set to prevent acute pain (injury) to feet and knees as well as preventing stiffness.
HEEL DROPS Stand on a curb. Drop heels slowly, count to five. Raise heels 5-10 times.
CALF RAISES Stand on the floor. Lift your heels. Slowly count to five, drop heels. Repeat 5-10 times.
CALF STRETCHES Put one leg forward and one leg backward. Count to ten. Can face a wall.
GROIN STRETCHES Spread legs in a wide stance, bend one knee. Face forward, square. Count to ten each side.
TOE TOUCH Keeping legs straight, reach for toes. Count to ten, repeat three times. Variation is with crossed legs.
ONE LEG Stand on one leg, bend other leg backwards, touch foot to backside. Hold ten count. Repeat twice.
http://www.best-running-tips.com/running-stretches.html
SWIMMING Stretching is simple but effective, don't skip it just because it seems trivial.
http://www.thestretchinghandbook.com/archives/stretches-swimming.php
http://www.nismat.org/traintip/swimmershld
http://idiotsguides.com/static/quickguides/sportsrecreation/stretches_for_swimmers.html
TRI it. Easy as 1-2-3.
HIKING http://www.bergadventures.com/v3_main/trip-preparations/post-hike-stretch.php