For me stretching is very important. I do it first thing in the morning before hiking or anything else and again mid afternoon. I have a full set of stretches and the key is to do them gently so you feel a slight tug. This will help the back, the knees and Achilles’ tendon. Too aggressive and you do damage.

My illiotibial band was causing my knee grief and other tendons in hip had become too tight. It took a long time but I got them stretched back out and things are MUCH better now. I don’t even think about it anymore. I just do it twice a day.