Live By These Useful Post-Hiking Recovery Tips

When John Muir said “In every walk with nature, one receives far more than he seeks”, we could relate to it in an instant.

While hiking has been one of the favourite activities of adventurers as they enjoy their time in solitude connecting with nature, most people complain of a certain level of pain, aches, and sore muscles after a multi-day trek, regardless of the training efforts put into the hike.

Obviously, it is the overall hiking experience that matters and when it so thrilling and marvellous, you tend to ignore any minor thing. Although any pains or aches post-hike are pretty common, it’s always good to consider a post-hike recovery routine. This will not only ease the tension in your body muscles but also keep your trail legs strong.

Here’s what a post-hiking recovery routine ideally looks like. Even the most daring adventurists follow it. Read on and do incorporate it.

Don’t stop abruptly, rather cool down on your way to the camp

The worst thing you would want to do after a hike is to stop exercising completely. Keeping that in mind, make sure you cool yourself down when you’re on your way to the camp. Your body needs time to cool down after a prolonged period of walking and climbing across different trails. So, make sure to lower your pace while you are on your way to the camp. This way you allow your body to gradually cool down and prevent its abrupt transit from the state of motion to a state of rest.

Doing so will reduce the risks of cramping and will also remove any lactic acid from your body muscles. In areas with cooler temperatures, this technique definitely helps as muscle stiffness is more prominent there.

Stretching is important; Set a timer and get started with it

While you have cooled your body down upon successfully reaching the camp, consider stretching for at least five minutes to allow your muscles to relax. It is considered to be one of the best ways to relieve any muscle tension and pain.

Focus on the muscles that are dominant during the hike like calves, hip flexors, hamstrings, glutes, and others such. Also, focus on your lower back, neck, and shoulders as they must have strained due to carrying the backpack. Hold your stretch for up to 30 seconds until you feel mild or moderate tension.

Stretching is considered to be a great way to improve your flexibility, motion, and even for improving blood circulation. So, if the thought of skipping this pivotal step strikes you, just refrain from it!

Refuel your body; Eat as soon as you can post-hike

According to a study, the sooner we eat, the sooner we recover after a hike. Our body loses out on proteins and carbohydrates after the hectic trail. And, if we eat as soon as possible after the hike, our body is enhanced to build the lost glycogen and muscle protein in the body.

The ideal time for food consumption post-hike is within 45 minutes. So, make sure you do not go beyond it so as to reap the benefits. As far as the meal is concerned, incorporate protein-rich food in it like eggs, beans, legumes, turkey. In case you’re camping overnight, your go-to food options must be nut butter, tuna, beef jerky, oats, and others such.

Besides, if you are more than 45 minutes away from home, pack some post-hike food and dig in to recover.

The general rule of thumb: Rehydrate

The general rule of thumb after returning from any hike is to rehydrate yourself. Even though you had been sipping water after short intervals, it is likely that you will be dehydrated post it. This is especially true if you are hiking in hot and humid region and your body perspires a lot. You may even need to rehydrate yourself with an electrolyte solution so as to recover soon. On the other hand, when at high altitudes where the weather is cold, we often skip drinking water because we do not feel thirsty.

So, make it a point to consume at least 2-3 cups of water post-hike to aid recovery. Just like protein and carbohydrates, water aids in muscle recovery.

Take good care of your feet

If you look after your feet after a long hike, you are less susceptible to pain, aches, and sore muscles. In order to ensure that your feet are in good condition, follow these points:

  1. Remove your shoes as soon as possible after the hike and let your feet breathe.
  2. Do not wear any socks except for compression ones that increase the blood flow and circulation to your feet
  3. Give yourself a foot massage. It also helps to increase blood circulation which in turn steers you clear of any aches and pains.
  4. Minimize calluses by regularly moisturizing and exfoliating your feet.

Follow the aforementioned tips for a speedy recovery post your lengthy hikes.

Besides, do make sure that you invest in good quality hiking shoes and other gear for maximum comfort on the trail. For the same, you can rely on 5.11 Tactical. They have some of the best tactical gear on offer!