Embarking on a hiking adventure offers a blend of physical activity and scenic beauty. However, even the most leisurely outdoor pursuits, such as a long-distance weekend hike, can take a toll on the body. Especially for those lacking practical experience, recovery becomes a crucial aspect. So, how can one quickly recover after hiking?
- Eat Alkaline Foods: Within the first 48 hours after hiking, symptoms like acidity, swelling, cramps, inflammation, and pain may arise due to lactic acid accumulation, which is a normal reaction. The primary focus before alleviating these symptoms is to eat right.
- Avoid high-fat, high-sugar foods like chocolate, as they can increase blood acidity and intensify muscle soreness. Opt for alkaline foods.
- Animal products such as milk and blood are alkaline, while most others are acidic. Choose beverages like milk, soy milk, tea, unsweetened fruit juice, or mineral water.
- Ice Pack, Not Heat Pack: If muscle pain occurs after hiking, avoid using a heat pack as it can exacerbate swelling and increase muscle soreness. Instead, apply an ice pack to reduce swelling.
- After 48 hours, if muscles remain sore or swollen, switch to heat packs. Heat helps accelerate blood flow, delivering more nutrients and oxygen to aid muscle recovery.
- If persistent swelling and pain occur, seek medical advice to check for strains or sprains.
- Massage and Rest: If possible, seek a professional massage therapist or team medic for gentle massage, effectively easing muscle soreness. Self-massage is an alternative.
- Use topical ointments like menthol-based creams, applying 4cm lengths on sore muscles and gently massaging until fully absorbed.
- Adequate rest is the best recovery method. The duration depends on your regular running distance, recovery time, and the distance covered during the hike. Listen to your body’s feedback.
- Stretching for Recovery: Whether post-exercise or post-acidosis, stretching is essential for recovery.
- Wall stretch: Hands on the wall, keeping heels on the ground, straighten legs and hold for 20 seconds, repeat.
- Single-leg stand, stretch on the same side.
- Side lying stretch on the same side.
- Supine stretch on the same side.
- Seated, legs apart, stretch towards toes.
- Seated, press knees down with hands, hold for 20 seconds.
- Right hand support, twist torso, pressing left elbow towards right knee, hold for 20 seconds, repeat.
- Hands behind, slide hips forward, hold for 20 seconds.
- Lift upper body, arch back, feel the abdominal stretch, hold for 20 seconds.
- Hands behind head, pull both knees and hips to one side, hold for 20 seconds, repeat on the other side.
- Exercise to Eliminate Lactic Acid: After 48 hours, engaging in activities like jogging, walking, or swimming helps eliminate lactic acid and supports complete muscle recovery. Choose based on personal exercise habits and fitness levels.
- Maintain a relaxed mindset during exercise to promote muscle relaxation and enhance the acid elimination process.
- Regular training can increase your lactate threshold, improving your body’s ability to manage lactic acid.
- Addressing Injuries and Discomfort:
- Foot Blisters: If blisters appear, puncture them slowly and drain the fluid. Disinfect, apply antiseptic, and bandage. Seek medical help if significant bleeding occurs.
- Foot Blisters: Small blisters may absorb naturally, but larger ones should be punctured, drained, disinfected, and bandaged to prevent infection.
- Black Toenails: Trim nails before hiking. If black toenails occur, trim them short to reduce discomfort. However, healing may take about six months.
- Arch Pain and Skin Burns: Apply a small amount of Red Flower Oil to the arch, gently massage for about 15-20 minutes daily for a week.
Note: For joint pain in the knees, arches, or ankles, seek medical attention to check for ligament injuries.
Conclusion: Post-hiking recovery is a crucial aspect of ensuring continued enjoyment of outdoor activities. Following these strategies can help individuals bounce back quickly, promoting overall well-being and preparing for the next adventure.