"Always be a poet, even in prose."Charles Baudelaire
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Carved Hiking Sticks - Make Your Own
What do you need to make your own hand carved hiking sticks? A pocket knife and a walk in the woods. Be sure your knife is solidly built. You don't need more than a three-inch blade, but it needs to be strong enough that it won't snap on you when you hit ...
Choosing Hiking Boots
If you’ve ever been 5 miles from the trailhead with painful blisters, or even a sprained ankle, you will appreciate how much your hiking enjoyment rests literally on your feet. The selection of the correct hiking boots can be the difference between a ...
The Hiking Family
Hiking is an increasingly growing family activity, many parents report that hiking with their children creates a sort of communal task that everyone has to achieve, and that family bonds are stronger then ever due to this family activity.The challenge of ...
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Calves are burning, knees hurt and legs feel like Jello. After a major hike, the body is asking, “why the torture?” How to deal with 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 a very real part of the sport. Injuries and lactic acid build-up can keep a hiker sidelined for days and make the simple act of going down stairs excruciating. Many precautions can be taken to ensure less stress to legs, knees and feet during a hike, but as every seasoned hiker knows, it’s not going uphill that’s the problem it’s coming down!
Hiking down a steep descent places additional stress on knees and muscles that have not been conditioned for downhill activity. Joints and tendons become painfully inflamed. And pushing past ones level of ability and distance, increases the production of lactic acid, resulting in a burning feeling in leg muscles. Don't let pain be a discouraging factor in pursuing higher achievements on the trail. The sense of loftiness felt when reaching the pinnacle of a climb is worth conquering post-hiking pain.
Pre-hiking suggestions to minimize pain:
Post-hiking suggestions for dealing with pain:
- Ice painful or swollen joints and muscles immediately after a hike. If pain persists, continue at intervals for up to 48 hours. Icing will decrease inflammation, reduce swelling and numb pain.
- Rest after the hike, but don't become immobile. Walking or light exercise will keep blood flowing and increase recovery.
- Gentle stretches will help stiff, tight muscles.
- Massage painful muscles with long, smooth movements.
- If needed, use a nonsteroidal antiinflammatory drug (NSAID), such as ibuprofen, to reduce pain and inflammation.
- Some hikers benefit from alternating ice packs and heat therapy. This should only be done after 48 hours and inflammation has subsided. Applying heat immediately after a hike will increase swelling and prolong recovery time.
Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.
Louise Roach is the editor of on-line health and fitness newsletter, NewsFlash*SnowPack found at http://home.netcom.com/~newsflash. She has been instrumental in the development of SnowPack, a patented cold therapy that exhibits the same qualities as ice. Her injury prevention and treatment articles have been published on numerous health and fitness websites. Louise is also an avid hiker. For more information visit: http://www.snowpackusa.com
snowpack@ix.netcom.com
Written By: Louise Roach
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