Post Hiking Recovery Routine

Use this post-hiking recovery routine to reset your body after a weekend in the wilderness. Rigorous hikes can take a toll on your muscles, skin, and joints. One of the most rewarding feelings is to reach the trailhead after completing a difficult trek, but it’s important to take care of your body before and after a hike to ensure an accelerated recovery rate to get you back on the trail. These steps will allow your body to heal faster and reduce soreness. This guide includes stretching, muscle care, skin care, foot care and internal care specifically for the hours following a hike to revitalize and recover your body head to toe.

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1. Re-Hydrate

Staying hydrated is one of the best ways to recover from a hike. Hiking is a strenuous exercise that can burn up to 200 calories per mile. Exercise combined with various weather conditions can result in dehydration. Dehydration can lead to heatstroke, urinary issues, and loss of stamina. Throughout the hike, be sure to drink as much water as possible to ensure a faster, easier recovery. After your hike, continue to drink water to replenish hydration and aid your post hike recovery. Drink at least 20 ounces of water within 2 hours of reaching the trailhead.

2. Stretch

Hiking is a full body workout. The primary muscles used in this activity are the quadriceps, hamstrings, glutes, soleus, and gastrocnemius. This means your thighs, butt, and calves are working throughout the entire hike. When you reach the trailhead after your journey, your legs will probably feel like overcooked ramen. Soreness is typical after a hike, but there are methods to reduce these symptoms. It is essential to stretch these muscles before and after hiking to decrease the risk of injury, and reduce lactic acid buildup. Lactic acid builds during physical activity when carbohydrates are broken down within the body. If not released, this can cause your muscles to feel more sore and slow the recovery process. Use this stretching routine before and after a hike to accelerate recovery.

3. Roll Out Muscles

Another great post hiking recovery method is rolling out your muscles with a massage roller. A massage roller is a device made specifically for muscle recovery.

Rolling out your muscles loosens muscle knots and inflammation. After a hike, your legs will feel tight and sore even after stretching. This can cause pain and discomfort while walking. After you stretch, use a massage roller to release muscle tension to speed up your healing process. Focus the roller on the thighs and calves, and any other areas that feel tight. Massaging and stretching muscles will help your body move comfortably much sooner after a hike.

4. Eat

During your hike, be sure to pack plenty of nutritious meals and snacks. As you hike, your body uses calories and carbohydrates for energy. Since hiking burns calories at an accelerated rate, you’ll need more nourishment to keep your stamina high. A good post hiking recovery ritual is to reward yourself with a filling meal that replenishes your body. Feeding your body what it needs is a great way to feel refreshed after hiking. A balanced meal consisting of protein, carbs, and healthy fats will give your body the specific nutrients that aid in recovery.

5. Shower

After spending time in the wilderness, a shower can feel incredibly rewarding. Especially when hiking and camping for multiple days, you’ll probably be dirty and sweaty by the end of the trip. In warmer months, lakes and streams are a great way to clean up and cool off throughout the hike. After you reach the trailhead, a long shower is definitely in order. Depending on the type of climate you trekked, you might prefer a cold shower or a hot shower. Hike your own hike, your shower temperature is your decision. Both a hot and cold shower have great benefits, so you do you. A hot shower will relax your joints, enhance cardiovascular health, and opens your pores to release any trapped dirt or oil. A cold shower will relieve pain, reduce soreness, and improve your circulation.

6. Skin Care

Various weather conditions can take a toll on your skin. You might come home with sunburn, dry skin, or cracked lips. A recovery skin care routine will speed up healing and soothe any discomfort. This is a very important step to recovery. If skin is not taken care of properly, it can lead to further complications that require more attention.

Cleanse

Using a facial cleanser will remove excess dirt, oils, and impurities from your skin after a hike. Hiking recovery for your skin is important to reduce acne, dryness, and premature aging.

Sunburn

If you get a sunburn on the hike, be sure to apply aloe after your shower to moisturize and treat the area. Apply aloe 5 or 6 times a day for a few days until the burn heals. This will minimize skin damage and peeling. Take a cold shower to soothe sunburn.

Moisturize

If the air dries out your skin in the wilderness, you’ll need to bring moisture back to your face and any other dry areas. After showering, apply moisturizer to protect your skin from damage, acne, and other skin conditions. This step is essential even if your skin does not show any signs of dryness as a preventative measure.

Your lips are most likely to encounter damage. The skin on your lips is thin and prone to sunburn and dehydration. Moisturize your lips with a medicated lip balm to treat any dryness or cracking. This is another essential step even if your lips don’t feel dry.

7. Foot Care

Your feet are the most important aspect of hiking. Long hikes can result in blisters, hot spots, and pain. Using preventative measures before, and post hiking recovery after will ensure your feet stay in the best shape for hikes. Preventative measures include wearing padded, moisture wicking socks and waterproof boots to keep your feet dry on the trail. Moleskin is a great option during the hike, use moleskin on any areas that rub inside your boots or cause pain on your feet. Be sure to break in new boots before hitting the trail by wearing them around for at least 7 days. This will ensure the boots form to the shape of your foot.

Hot Spots

Hot spots occur while hiking before a blister forms. If you feel any foot pain on the trail, take off your boots and assess the area as soon as possible. Also, if there is any redness in the area, apply moleskin or a barrier to cover the area and prevent any further damage. If hot spots are properly assessed on the trail, the risk of blisters is reduced.

Blisters

Even with preventative measures, blisters are still common while hiking. If you get a blister, it is important to focus on it as soon as possible to reduce risk of infection and pain. To treat a blister, the best method is to add padding and keep it covered. If a blister isn’t causing excess discomfort, do not drain it. The skin over the blister will prevent infection. However, if draining the blister is completely necessary, keep the wound clean and puncture with a clean sharp needle. Do not peel the skin to ensure a protective barrier remains intact.

Pain

It is common to experience pain and soreness in your feet after a long hike. The best way to speed up foot recovery is to take off your boots and let your feet breathe. Elevate your feet or soak them in warm water with epsom salt to release tension. Stretching can also increase blood flow to ease foot pain.

8. Rest

Most importantly, rest! The best way to let your body recover is to rest. Take an active rest day or two, let your body relax and heal. Laying down or sleeping after a hike gives your body time to recoup. It is important to listen to your body and give it what it needs to get back to normal.

9. Active Hiking Recovery

Rest is important, but letting your body rest too long may cause your muscles and joints to become stiff and sore. An active rest day can consist of going for a walk or a bike ride. Light exercise is another way to release lactic acid from your muscles to help them recover faster.

After completing this post-hiking recovery routine, you’ll feel refreshed and revitalized. Your muscles will feel less sore and your joints and skin will feel fresh. Listen to your body and give it the proper rest after a hard workout such as a hike. Use these guided steps combined with listening to your individual cues to recover faster.

I’d love to hear your post-hiking routines! Leave a comment below to share.

Posted By: solepeaks · In: Sole