Why Does My Body Hurt After Hiking?

When you wake up from a day walk, backpacking trip, or mountain climb believing it was the best day of your life, do you find your body is complaining? After a trip, aches and pains are common, but you can reduce them with the right pre- and post-hiking practices. This page discusses the causes of post-hike bodily aches, preventative measures, and relief techniques.

Muscle soreness with a delayed onset (DOMS)

You most likely have delayed-onset muscle soreness if your body aches after a hike. It is also referred to as lactic acid accumulation and is a typical adverse reaction to intense activity. Moderate exercise and plenty of water can help reduce the soreness. Receiving a massage or foam rolling can also be beneficial. Muscle discomfort is something that almost everyone encounters occasionally. This is particularly frequent when following a training plan that involves muscles you don't use much, like hiking, or if you've never done it before. Blair Callaghan, a physical therapist, says the soreness is brought on by tiny tears in the muscle fibers. Inflammation and pain receptor stimulation are brought on by the muscle tears. After a hike, some soreness is common, but if it gets worse or your body feels locked up, you should see a doctor. A light workout, stretching exercises, heat or cold therapy, or anti-inflammatory medicine may be suggested by the doctor. In order to manage the pain and stiffness, your doctor may occasionally recommend that you see a physical therapist.

Overuse Accidents

Being a weight-bearing joint, the knee might be especially vulnerable to overuse problems. Hiking can be taxing on your muscles, whether you've trekked more than normal or managed to fit in a multi-day, prolonged trip before the weekend is out. Inadequate stretching and dehydration before and after hiking can also shorten muscle fibers, causing them to become tauter. Treatment options for overuse injuries include rest (either by reducing or eliminating activities), ice, massage, stretches, physical therapy, and, in extreme situations, medication and surgery. However, prevention is essential. Always take your time when warming up and stretching, and try to engage in varied sports or activities to work out different muscle groups. Instead of hiking every day, try a low-impact cardio workout that targets different muscles, such as bicycling, swimming, or yoga, to help keep your body strong and healthy. By doing this, you can avoid overuse injuries and give your muscles a rest. After a few days, the tightness in the muscles should subside as the lactic acid leaves the muscles.

Wounds Sought After the Hike

Aches and pains are common for walkers on the trail. When a new pain starts, it's critical to pause, assess the situation, and decide whether treatment may be obtained without going to the doctor. Overexerting a previously injured muscle or pushing too hard, especially uphill, can result in muscular strains. A restricted range of motion, discomfort, and edema are possible signs. Stretching and training before hitting the trail is essential for prevention! Moreover, blisters are typical. Before your hike, protect the regions where you usually acquire blisters by applying a piece of moleskin or KT tape (cloth tape used to tape hockey sticks). In the event that a hot spot does develop, cover it with a bandage and add a thin layer of adhesive. Hiking-related cuts and scratches are also frequent injuries. Make sure you carry a first-aid kit in your backpack and take care where you walk, particularly near branches and shrubs.

Accidents Following the Hike

Hikers frequently test the physical limits of their bodies by trekking across difficult terrain for prolonged periods of time while carrying bulky backpacks. Fatigue and muscle aches may result from this. Hikers may sustain joint sprains or strains, as well as potentially more catastrophic injuries like fractures, in addition to the usual delayed-onset muscle discomfort. Patellofemoral pain syndrome (PFPS), which results in chronic pain in the front of the knee, is a common knee injury among hikers. The patellar tendon is repeatedly stressed, as occurs when hikers ascend and descend steep terrain, and this results in pain. Walking in the bush can sometimes result in wounds and scrapes for hikers. Make sure you have sterile gauze pads in your first aid box in case you sustain a wound. Any bleeding should be controlled by applying direct pressure and raising the wound above the level of the heart. If you have lost a significant amount of blood, you should seek emergency medical attention.