5 Ways to Ease Muscle Soreness After a Hike

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Like many other outdoor sports, people who love hiking think that hiking is the closest way to travel to the source of life. Nowadays, more and more people have realized the charm of hiking and began to join the ranks of hiking.

Although hiking outdoors is a very pleasant thing, the muscle soreness of the next day is unspeakable. Especially when hiking enthusiasts take part in a high-intensity hike for the first time, this kind of muscle fatigue and soreness may appear within 24 to 48 hours after exercise.

This kind of soreness indicates that the muscles have been strongly stimulated, which is determined by the physiological characteristics of the muscles. Strenuous activities will change the arrangement of the muscle fibers of the muscles, and some muscle fibers will be slightly inflamed. This inflammation is different from the soreness caused by lactic acid in time, and it usually appears on the third day after exercise. If the muscles are still sore after the third day, it indicates that the exercise load is too large. So how to effectively relieve muscle soreness? Below I recommend a few methods for you.

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1. Hot compress

A relatively simple method is to use a hot towel to apply hot compresses to the sore muscles to promote blood circulation, speed up metabolism, and relieve muscle pain.

The specific method is to soak a towel with hot water and place it on the sore muscle area, and replace it immediately when there is no heat sensation. Apply for more than 15 minutes each time, 2-3 times a day. Hot compresses can dilate the blood vessels of sore muscles, improve blood circulation, relieve muscle spasms, and benefit the regeneration and repair of damaged tissues.


2. Soak your feet and take a hot bath

After walking for a long time, the leg muscles will be sore and uncomfortable. When you get home, you should soak your feet first to promote blood circulation in the extremities of your legs. The temperature of the water for soaking feet is about 40°C. It is advisable to feel slightly hot. The water surface should be able to cover the ankles. Soak your feet in warm water for about 10 minutes.

Before going to bed at night, washing with warm water can also relieve muscle soreness.


3. Massage

If you feel joint pain and muscle pain after hiking, you must first determine what causes these pains. If there is no disease itself, it can be regarded as a general muscle strain. Massage is the most effective way to eliminate fatigue, and it can be done 20 minutes after exercise or before going to bed on the night of exercise. Massage from the bottom up, that is, lightly press, knead, press and pat from the soles of the feet, ankles, calves to thighs, etc., can promote blood flow and relieve muscle tension.

Generally, the kneading technique is mostly used, four fingers together, thumbs apart, hands into a pincer shape, palm and fingers close to the sore skin, thumb and four fingers relative to lift the muscles slightly upwards, and rotate in the centripetal direction move. It can also be combined with acupoint massage. After determining the point of action, apply pressure to the point of action with the middle finger and the pulp of the thumb. Press and rotate the fingers continuously and slowly to the depth. Massage each action point for 1-1.5 minutes.


4. Stretching

Stretching can not only help prevent delayed pain, but also relieve delayed pain that already exists. But don't be too sharp or too aggressive when using stretching exercises. Excessive force may further damage the connective tissue. Static stretching in stretching exercises is a simple and effective method. The time should not be too long, and there should be rest in the middle to facilitate blood flow.

A method is recommended. You can raise your legs against the wall for 10-15 minutes before going to bed (it doesn’t have to be raised to 90 degrees, as long as your legs are not tight). Elevating the legs helps to promote blood return and relieve pressure on the legs. But pay attention, in the process of raising the legs, if the legs feel sore and numb, put down your feet immediately to avoid injury. Shaking and patting the limbs can relax the muscles and relieve muscle soreness.


5. Apply the medicine

Topical application of oils, pastes, or rubbing agents can also relieve pain. When muscle soreness occurs, taking some anti-inflammatory drugs will have a certain effect, but it must be combined with rest.

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When hiking, everyone must pay attention to the intensity, and do not consume too much energy, so as to avoid muscle soreness lasting too long and affecting normal life and rest. BP Smartwatch is a good helper for hiking, helping you record mileage, speed and steps. The unique groove design can also reduce the accumulation of sweat and enhance your wearing experience.