Who doesn’t love a good hike? You’re getting to breathe in some fresh air, you get to hear the birds chirping, maybe hearing the water go upstream, the sky is blue, the wind is hitting your hair, you’re soaking up the sunbeams, and your dog couldn’t be happier. Honestly, what’s not to love about this scenario? Hiking is like walking, but only better- better for the mind and for the body. But with that all said, there’s one downside to hiking that walking just doesn’t have- muscle soreness.
Yep, you read that right! While it can feel great being sore after a workout because you know for a fact you were pushing your body to the limit, it’s not the same for a hike. Usually, when it comes to a hike, things hurt that you didn’t know were even possible to hurt. Muscles are sore and have never been sore before.
Plus, what if you’re traveling? Well, there’s no fool-proof way to avoid getting sore, but there are some preventative measures so you can avoid some soreness. So, with that said, here’s what you need to know!
You’ll Still Need to Warm Up
Before you hit the trail, start with a gentle warm-up to get your muscles ready. Again, this isn’t as light or as brisk as a walk; in a way, hiking is a workout. So, it’s going to be a good idea to just try some light stretching or a quick walk around the parking lot. This can help increase your blood flow and reduce the chances of muscle strain.
Question to Ask Yourself: Do You Have Any Health Issues?
Believe it or not, some health issues massively impact how sore you’ll feel after a hike, technically even after a workout. Again, it depends on what health issues and conditions you have, but some can benefit from hiking and others- not so much. For example, if you have knee osteoarthritis, you’ll still be able to enjoy the benefits of hiking if the right precautions are taken. For example, you’ll need to use a knee brace and trekking pole, and yes, this can also improve flexibility.
Sure, chances are you could still get sore, but it shouldn’t be so bad.
But just like what was mentioned, there are some health conditions that need to steer clear, such as those with heart problems such as heart disease. How is this related to muscle soreness, though? Well, there’s a reduced ability for the cardiovascular system to adequately supply oxygen and nutrients.
Do You Have the Right Gear?
This can’t be stressed enough, but you’re going to need to have the right gear! Yes, it’s not for show, but they do have a purpose! It’s all going to start with your footwear; regular tennis shoes won’t cut it, so you need to focus on wearing the right shoes when you’re hiking. You’ll want to choose footwear with good support and cushioning to protect your joints. It’s also wise to use hiking poles.
Again, it’s not for show; these are pretty important. They not only help maintain balance but also reduce the impact on your knees and legs as you walk, which can be a blessing for preventing soreness and managing existing joint issues. Less stress on joints means less soreness you’ll deal with later that day or the next couple of days after the hike.
Use Proper Technique
So, you’re going to want to pay attention to how you walk. Again, you’ll need to be cautious because it’s usually not so flat when hiking. You’ll want to use a heel-to-toe motion and try to step softly. But of course, when it comes to more elevated spaces (like a hill), you’re going to want to avoid locking your knees when walking downhill, as this can put extra pressure on them.
Pace Yourself
Are you recently getting into hiking? Are you not used to long hikes? Well, in both cases, it’s best to start small. You don’t want to overexert yourself, and the last thing you want to do is cause muscle soreness. Just be sure to listen to your body. You have to take breaks and don’t push yourself, either. Basically, the more you push yourself, the higher the chance of soreness.
