Post-Hiking Pain
Posted on June 20, 2022 by
Darrick Pullara
Calves are burning, knees hurt and legs feel just like Jello. After a significant hike, your body is asking, "why the torture?" How to approach post-hiking pain and recovery is something every hiker faces as they advance to more strenuous levels.
For day-hikers, backpackers and trail runners, after-care for pain is an extremely real area of the sport. Injuries and lactic acid build-up will keep a hiker sidelined for days and make the easy act of heading down stairs excruciating. Many precautions can be studied to ensure less stress to legs, knees and feet throughout a hike, but as every seasoned hiker knows, it isn't going uphill that's the condition it's decreasing!
Hiking down a steep descent places additional stress on knees and muscles which may have not been conditioned for downhill activity. Joints and tendons become painfully inflamed. And pushing past ones degree of ability and distance, escalates the production of lactic acid, producing a burning feeling in quads. Don't allow pain be considered a discouraging element in pursuing higher achievements on the trail. The sense of loftiness felt when achieving the pinnacle of any climb will probably be worth conquering post-hiking pain.
Pre-hiking recommendations to reduce pain:
Get fitted with sturdy, stable boots or trail jogging shoes.Buy shoes/boots that are in ½ to 1 full size bigger than your regular shoe size. After a long time of hiking, feet will swell and need room to expand.Wear socks manufactured from Coolmax® for moisture control also to minimize blisters.Pre-condition legs weeks before a strenuous hike by doing short hill hikes and strengthening exercises (squats, lunges, step-ups and step-downs). You can even boost your lactic acid threshold and degree of fatigue (thereby lowering the occurrence of sore muscles) by upping your activity level and training at 85%-90% of your maximum heartrate for at least 20 minutes daily.Use stretches for trouble spots such as hamstring, IT band, etc. to increase flexibility.If needed, wear leg braces to stabilize knees and lessen stress. Neoprene braces can be bought over-the-counter at any drug store.Stay hydrated and eat carbohydrates and protein after and during the hike. This assists minimize lactic acid build-up.Utilize a hiking pole(s) to redistribute weight, assistance with balance and reduce pressure on the knees.Learn the technique of heel-to-toe walking to be able to make full connection with heel to the bottom.Make an effort to control uphill and downhill progression in order never to bound, go too fast, or "pound" the trail. Slightly bend knees when descending. Make a conscious effort to keep weight centered with the knee tracking directly within the toe (no twisting in or out). An programmed reaction to descending a hill is to lean backwards, rather than stay centered.Post-hiking ideas for dealing with pain:
Ice painful or swollen joints and muscles soon after a hike. If pain persists, continue at intervals for 48 hours. Icing will decrease inflammation, reduce swelling and numb pain.Rest following the hike, but don't become immobile. Walking or light exercise could keep blood flowing and increase recovery.Gentle stretches can help stiff, tight muscles.Massage painful muscles with long, smooth movements.If needed, use a nonsteroidal antiinflammatory drug (NSAID), such as ibuprofen, to lessen pain and inflammation.Some hikers reap the benefits of alternating ice packs and heat treatment. This will only be achieved after 48 hours and inflammation has subsided. Applying heat soon after a hike increase swelling and prolong recovery time..
