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How to Ease the Soreness From Hiking

Sep 14, 2011 | By Betty Holt
How to Ease the Soreness From Hiking
Photo Credit Steve Mason/Photodisc/Getty Images

Hiking provides a way to explore nature and appreciate the scenery, whether you do it close to home or far away. But if you have overworked muscles, you will need to treat the associated soreness with over-the-counter remedies and self-help at home. You also can help prevent soreness by being properly prepared for hiking.

Treating Muscle Soreness

Step 1

Treat muscle soreness as soon as it appears, typically 24 to 72 hours after exercise. It usually disappears within five to seven days after the injury. Exercise is believed to cause microtears in the muscle, leading to fatigue and soreness. Exercises such as downhill running, hiking, descending stairs and lowering weights cause a greater degree of muscle soreness.

Step 2

Try external and internal analgesics, often recommended by pharmacists, for relief. External analgesics such as benzocaine, creams containing pepper such as Zostrix, creams with methyl nicotinate or camphor, and menthol are called counterirritants and were commonly used. But according to Medscape, during a Federal Drug Administration review, most counterirritants were found to have only superficial action and did not penetrate deeply enough to help muscles and joints. Internal analgesics such as Aleve and Motrin are effective at reducing muscle aches and pains and are safe if taken as directed.

Step 3

Use PRICE -- protection, rest, ice, compression and elevation -- for acute injuries. Cold therapy, such as an ice pack, limits the extent of an injury and the time needed for recuperation, but only helps for 24 to 72 hours. Thermotherapy devices such as hot-water bottles, heating pads and microwavable gel packs can help with muscle soreness and repetitive-use syndrome. Therapeutic heat wraps, such as ThermaCare, provide a safer temperature of heat than heating pads and maintain it for the eight hours it is worn, providing continual therapy. An added advantage is they can be worn during work or recreational activities.

Step 4

Massage your sore muscles, starting with your feet. Probe gently for sore spots, then press and knead them with both hands. If you find extremely sensitive places, apply direct pressure with one thumb, breathing deeply into the pain as it diminishes. You can also rub your neck, shoulders and lower back. If muscle soreness persists, get a total body massage from a licensed massage therapist.

Preventing Soreness

Step 1

Use gear that fits properly. Make sure your backpack is adjusted to fit your back, pulling all the straps until it fits securely against you and there is no tension in your neck, shoulders, lower back or knees. If you continually have soreness from hiking in the same areas of your body, you may have problems with your pack adjustment.

Step 2

Stretch your muscles before beginning your hike. By stretching, you bring more blood to the muscles and lengthen their fibers. Strong muscles will recover faster from exercise and help you keep your balance while walking.

Step 3

Hydrate during your hike with plenty of water. Water flushes away toxins while keeping muscle fibers from sticking together. Be selective about what you eat before, during and after a hike. The right balance of protein and carbohydrates is important.

Step 4

Invest in a pair of proper hiking poles to take the strain off your knees when hiking downhill. Researchers in the January 2007 issue of "Medicine and Science in Sports and Exercise" studied 15 male hikers with and without poles carrying various weights of backpacks. The use of poles significantly reduced sagittal plane movements at each of the joints. The poles also reduced peak power absorption for the ankle and knee.

Step 5

Consider making your own protein snacks with a 4-to-1 carbohydrate-protein mix. Having the right fuel available to your muscles helps determine how quickly they will recover and how sore they will be after your hike. Try 1/4 cup of salted peanuts, 1/4 cup of roasted soybeans and 1/2 cup of craisins or raisins for a homemade mix. You can also try the product Endurox R4, which mixes amino acids, carbohydrates and protein in a formula optimized for sports performance. A study published in "Medicine and Science in Sports and Medicine" in 1999 found that Endurox 4 may reduce post-exercise stress due to a 36 percent decrease in 24-hour creatine kinase levels.

Tips and Warnings

  • Be careful not to hike beyond your fitness level to avoid sore muscles. If you are not fit, work up slowly, taking shorter, less strenuous hikes in the beginning.
  • Avoid pushing yourself too fast, waiting too long to take a break or taking too strenuous a hiking trip, even if you are fit. If you hike alone, always let someone know where you are going.

Things You'll Need

  • Over-the-counter anti-inflammatories
  • Over-the-counter cryotherapy or thermotherapy devices
  • Hiking poles
  • Carbohydrate and protein snacks, 4-to-1 ratio

References

Article reviewed by Jay Lawrence Last updated on: Sep 14, 2011

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