Every November, the U.P. hunting ritual starts the same way: the camp gets opened up, the stand gets checked, and somebody swears this is the year they'll get in shape before opening day. Then November 15 shows up and the body is asked to do two things completely at odds with each other: sit absolutely still for hours, then haul 150-plus pounds through the woods.
Whether you hunt a tree stand near Marquette or hike deep into the woods, a little prep goes a long way. It keeps back and hip pain from taking over your season.
Why the stand makes you stiff
Sitting still is harder on your body than it sounds. Hours in a stand, especially in a cold, tight position, keeps your hips bent and your lower back slightly rounded. Your hip flexors shorten, your glutes go quiet, and the muscles along your spine hold a low-level contraction the whole time. Add cold temperatures and heavy layers, and you've got a recipe for stiffness.
Circulation matters too. When you're not moving, blood flow to your legs slows down. That's why your feet go numb or your legs feel heavy when you finally stand up. Climbing down a ladder on stiff, cold legs is the moment most hunters feel that first tweak.
The drag and the hike
The sit is only half of it. Dragging a deer over uneven ground, through blowdowns, up a ridge, or across a swamp edge asks a lot of your lower back, hips, and shoulders, usually when you're already cold and stiff. Twisting while pulling and leaning forward with a rope over your shoulder are common ways people end up sore for a week.
A few things help: take shorter pulls and rest between them, use a drag harness rather than yanking with your arms, and keep the load close to your body when you can. If you're hunting with a buddy, taking turns is better than being a hero. That's not weakness, it's how you hunt again next weekend.
Four simple moves for hunters
Nothing here needs equipment. The point is to move through the positions your body is going to be stuck in.
Before the sit: First, half-kneeling hip flexor stretch. Kneel on one knee (use your hat or a pad), other foot forward. Squeeze the glute of the kneeling leg and gently shift your hips forward until you feel a stretch in the front of that hip. Hold 30 seconds, then switch. Do 2 rounds.
Follow up with standing hip circles and gentle back arches. Hands on hips, make slow circles in each direction, then lean back a little for a few breaths. This wakes up the joints before you lock them in place. Again, 2 rounds of 30 seconds is sufficient.
During the sit: small, quiet movements. Only do these if you're safely harnessed in and it won't spook game. Pump your ankles, squeeze and release your glutes, and gently roll your shoulders. Every 30 to 45 minutes, shift your weight and change your seated position. Tiny movements keep blood flowing better than staying frozen.
After the sit: figure-4 stretch and knee-to-chest. Once you're on the ground, or back at camp, lie on your back (or stand and brace against a tree). Cross one ankle over the opposite knee and gently pull that leg toward you until you feel a stretch in your hip. Hold 30 seconds per side. Finish with one knee hugged toward your chest, then the other, to let your lower back relax.
Keep everything gentle. A stretch should feel like a pull, never sharp pain.
Sore versus something worth checking
Some soreness after a long day in the woods is normal. Tight hips, a stiff back that loosens up after a hot shower and a night's rest, or achy legs after a long drag are all part of the deal.
Pay attention when it's different:
Pain that isn't improving after several days or keeps getting worse
Numbness, tingling, or weakness in your legs or feet
Pain that shoots down a leg or wakes you up at night
Trouble standing up straight or walking normally
Any fall from a stand, even if you feel okay afterward, since adrenaline can hide things
If you have severe pain, chest pain or shortness of breath while dragging - get medical care right away. For the rest, getting it looked at early usually beats waiting it out through the whole season.
Stay out of pain, season after season
Deer camp, opening morning, and the walk back out at dusk are worth protecting. If you're dealing with nagging back or hip trouble, or you just want help moving better before hunting season, North Coast Spine & Sport in Marquette is here. Dr. Michael Houle, DC, CCSP®, works with active people across the Marquette area to stay out of pain all year, hunters included.
