This article addresses the problem of sore legs after hiking and the best tips for recovery. We look at very specific techniques like how to kt tape the calf as a prevention tool, the most common hiking injuries and tools for treating your sore legs after hiking, as well as alternative rehab options.
The fallacy of the no pain no gain mantra
While the adventure industry embraces the no pain no gain mantra the truth is that failure to listen to our bodies may sideline us from all sports for a very long time
Here is the general rule of thumb for deciding whether to venture out on a hike with an injury:
Are you able to hike flats, uphills and descents while maintaining a pain level of around 2 or 3?
If the answer to the above is no, then remember this golden rule:
The hike will always be there
Photo by Annie Spratt on Unsplash
Sore legs after hiking and the most common injuries
While sore legs after hiking are the most common side effect of a long hike, the most common hiking injuries stem from overuse, inadequate training and hiking with an existing injury.
We gave the rule of thumb above for deciding whether to post pone your hike due to an existing injury, but inadequate training, especially for a hard hike with lots of elevation gains and losses can cause serious injury and require long recovery times. Consider these potential consequence of inadequate training:
- A bad fall on a descent due to fatigue
- Ligament or muscle pulls during a hike
- Slower times and having to navigate at night
- A general unpleasant experience from having to push your body just to make it to the end of the trail
We cover training techniques in the article entitled Exercises for Hiking Uphill and Endurance Training
Ankle overuse injuries in hiking
While hiking has more variety of terrain and is a slower pace than a sport like running that is notorious for overuse injuries, ankle overuse injuries in hiking can be a problem.
Simply put, an overuse injury is from repeating the same action of the same muscles, tendons, bones and/or ligaments and subjecting them to more wear and tear than other parts of the body.
Hiking Boots or Trail Running Shoes?
In my article Hiking Solo: Presidential Traverse, I discuss whether hiking boots with ankle coverage are better than trail running shoes. Hiking shoes are really a personal preference and choice of hiking shoe depends on how a person moves on various terrain. Avoiding strain on the ankle, and overuse is about learning technique to travel on all terrain from flat to narrow trails, boulders, roots, scree, snow, ascents and descents. Post hike rest is also key as is incorporating strength training exercises and varying the type of activities one pursues to vary the muscles, tendons, bones, ligaments used. You can read more about cross training for a hike in my article Exercises for Hiking Uphill and Endurance Training.
KT tape the calf and other prevention techniques
Sore calves are one of the most common side effects of hiking varied terrain and learning to KT tape the calf (or calves) can be key to a better hike. Here are some of the best tips to prevent injuries on a hike and minimize sore legs, specifically sore calves:
- Proper training for ascents, descents, hiking on a camber, scrambling up a peak and the length of hike are the key to preventing sore legs on a hike. You can read my article entitled Exercises for Hiking Uphill and Endurance Training for proper training for hiking
- KT tape – or kineseology tape or sports tape is a great tool for preventing sore legs on a hike and addressing minor existing injuries pre hike. KT tape can be ordered online or purchased in local sports stores and even Walmart! To learn how to use KT tape, Google “KT tape [body part]” and watch a YouTube instructional video. Be careful not to place KT tape on any body parts that may chafe, or under the feet where the ends might roll up and cause blisters or irritated skin
- I use a strategy of taking ibuprofen (400 mg) and EPA (850 mg) found in fish oil, every 3-4 hours to minimize inflammation on a hike. Whether you take ibuprofen or Tylenol, you must not let your body become dehydrated as this can cause serious problems
Tools for treating your sore legs after hiking
The number one tool for treating your sore legs after hiking is actually rest. It can be active rest with gradual increases in your activity level. This means that you might take a gentle walk the next day, then a bike ride the day after, than a longer walk on day #3 etc. For minor injuries that come up while hiking consider the following tools for healing your injuries at home:
- Ice and/or heat off an on in 10 minute intervals
- KT Tape
- Rest with legs higher than your head, especially good for swelling from overuse
- Massage
- TENS machine for muscle recovery
The TENS, or transcutaeous electrical nerve stimulator sends electrical pulses through the skin and is believed to alter the sensation of pain in the body - Stretching
To stretch or not to stretch is up for debate but there are two incidences where stretching and simple exercises can really help:
- In the middle of a hike if you are experiencing very tight calves
- If you have an injury, for example a tight periformus, turning to google turns up options for simple exercises to provide relief
Alternative rehab options for athletic injuries
In my nearly twenty years as a Race Director of marathons and ultra marathons I can tell you that the runners that last through the years and overcome injuries do two things:
- Take long rests to heal injuries (a year off is not uncommon)
- Be relentless in their pursuit of healing technique and practitioners
Sore legs after hiking and injuries do not have to sideline your dreams.
Never give up. Find a solution.
Here are examples of alternative rehab practitioners that address athletic injuries:
- Chiropractor. Tried one and it didn’t work? Try another. Ask a friend that has healed from an injury who they used
- Laser treatment for injuries
- Acupuncture
- Fascia release massage (it is painful!)
- Physio. Same applies here as my recommendation for a chiropractor
- Find a practitioner who will administer hyaluronic acid shots in worn joints
I hope you have found not only inspiration but take away advice for sore legs after hiking and tips for recovery. While we tend to want to push on through injury, this might affect our long term ability to be active. I will leave you with these thoughts to help with the psychological side of injury:
One of the biggest mistakes we make is identifying ourselves with a sport we love. For example, we might say “I am a hiker” or “I am a mountain climber” or “I am a runner.” When we are injured we fail to do the number one important thing to repair our bodies: rest. We can fall into a depression because our entire community and sense of self is tied into the “I am” statement. If we can turn this around to believe that rest is the key, and be relentless in trying techniques to heal, we “can hike” or “can climb mountains” or “can run” for our entire lives. Not every single day of our lives for one segment of time, but our entire lives.
Read more to help master your next hike…
