Preventing soreness when hiking

T

tooele

Active Member
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I've seen so many things posted on this subject, does anyone have the real scoop on preventing sore muscles when hiking. Being in the medical field I've been told that calcium (take some tums), potassium and Ibuprofen is the real trick to medically reducing this problem. I've heard the Vitamin C thing over and over again, can anyone actually back that one up? Any other remedies? I just spent 10 days hiking all over hell in wyoming and nothing seemed to work. Any Help?

T
 
The only thing that works for me is getting in great shape before you go hunting. Hydrating is really important even in cold weather. Drink lots of fluids, water, gatorade, etc... When hunting high altitude stay away from caffeine and alcohol both are diuretics and cause you to lose fluids
 
Gatorade is worse for you than straight corn liquor. That stuff will kill you.
 
HornyMan is right. Gatorade is great, it's basically water but it has Sodium in it for dehydration. Just had the same problem when on the hight hunt recently. Talked with a trainer about avoiding soreness and fluids with anti-inflamatory (ibuprofren) should do the trick. He said the cartilidge and tendons in your joints get low on fluid and begin to rub one another causing soreness.
 
I have had good luck with water, ibuprophen, and Vitamin C. How much Vitamin C have you used? It takes a lot. I use 3 grams (3000 mg) 3 times daily. My muscles still get tired, but when I wake up the next morning, it is not to painful/stiff muscles. I also take about 400 mg ibuprophen up to 3 times daily as needed.

txhunter58

venor, ergo sum (I hunt, therefore I am)
 
How much pre-season physical training are you doing?

The older you are the longer it'll take you to get back in shape after long periods of inactivity.

You can take all the pills and remedies to cure soreness, but nothing works better than getting yourself in condition, before you hit the hills.

...When the moment of truth arrives, the time for preparation is long gone.

Hit the track and the stair-climber!
 
I learned from lifting in high school that imediately after a workout if I knew I would be sore, I'd soak those muscles in as hot of water as I could stand for 15 minutes and that would kill the soreness. Probably not doable after hiking in the mountains though.
 
I was introduced to a new (to me) drink this year called cytomax. A guy at rei recommeded it to me. It makes a big difference to me. It lowers your lactic acid level for less burning and cramping. It comes in a powder so it works great for mixing with water on pack in trips.

On heavy kikes I will also take mega man multi vitamins. I believe they make a big difference as well.

Good luck
Kris
 
Bottom line is be in shape! I hike all summer for work as a wildland firefighter. The only thing that really keeps the soreness away is being in great shape. Running will help but you are not running all over the mountains you are hiking. Running is good for aerobic fitness but does not help muscles as much as hiking does. Start early and through a pack on with some weight. Hydration is very importent even in cool weather you should be drinking at least a gallon of water a day. Gatorade is good if used correctly, usuallly one bottle gatorade to four bottles of water. To much gatorade is not good. I like to mix mine with water about 1/4 gatorade in a quart canteen.
 
Get your ass in shape!!!! MOVE IT MAGGOT!
just kidding.
Definitely being in shape is a big helper! The hardest thing about that though is making your self exercise all year long.
I'm kind of lucky as where I work the community center is right across the parking lot. I go over there on my lunch break and lift weights usually at least 3 days a week then one day I do a cardio workout. Even just getting out 2 weeks before the season and briskly walking for a mile or two will help you alot.
Even still though, I was working in my yard last sunday, building a retaining wall. Man my hamstrings were sore the next day!
dutch
" Man who excels at putting worm on hook is Master Baiter"
 
There is no substitute for exercise and staying in shape BUT I am a big fan of Cytomax. I really think it helps reduce fatigue and decreases recovery time.

BeanMan
 
Nothing beats being in great shape. I've been a Marine for 20 years and still going. We hike for training, anywhere from 8-25 miles with packs up to 50 lbs. But I've noticed for myself, if I have a good dose of potassium the day prior to and the day of a long hike, my muscles are not near as sore the next day. I usually eat green peppers and bananas but that's tough to take them on a week long hunt. Really good hydration days prior is also key. If joints are hurting, dose up on Glucosomine for a few weeks prior to your hunt. It helps to rebuild the natural lubricants in the joints and has worked great for me.
 
I have been running like crazy for the last 9 months and reading everything I find on the subject. I have not had one injury and I now have my long run up to 2hrs and still have something left in the tank. I exercise on average an hour a day according to my heart rate monitor. I attribute my injury free fitness due to a few factors that I have learned and incorporated. First, after an exercise a soak in an ice bath or just the cold water for 12min minimum. Hot is not recommended right after an exercise. You want to contract the muscles not open them up. It is surprising how great the legs feel. It is cold as heck getting in, but that passes. Second, a glass of water with protein powder mixed in within 15 minutes of the exercise. Also, for extended exercise periods you should not drink a sports drink and eat an energy bar in combination.......There is to much sugar and will cause stomach upset....either drink only the sports drink or eat an energy bar and drink water or vitamin enriched flavored water such as propel......Propel is a great find and a better tasting substitute for water. I never take any Ibuprofen the cold soaks do the trick. One other thing I read is that you should not take Ibuprofen during or immediately after high exertion since it has a negative effect on the kidney funtion. Lastly, I hunted hard and exerted myself like a long run this past weekend and did not have a sore muscle on me. If I feel a little bored with running or sluggish, I cross train with a good exerting hike in the mountains at high altitude. This burns more fat than you would imagine and is a great workout.
 
A lot of good comments, I stay in great shape and it looks like we all do similar things to address this problem. In the end Hiking mtns day after day for multiple days just plain wears them muscles out. Good luck huntin

T
 
One last thing, the body really needs a good dose of protein to repair itself.....That is lean protein.....Chicken, turkey, game meat or fish......Not a big fatty steak, but a lean cut of beef is probably the best.
 
lets get this right. vit C is one of the best defenses against delayed onset muscle soreness. it is needed to make collagen, the tissue that repairs muscles after activity. It is not uncommon for people to take 10,000 mg per day to help reduce muscle sorness. Everyone has good advice, good endurance and fitness is your best bet. Potassium is needed for carb and protein metabolism and it also helps balance levels of acidity.
hope this helps and was not too much.
 
Dr. J,

Isn't the acute soreness actually caused by lactic acid causing inflammation/pain (tissue breakdown, bradykinin/substance P etc and other intracellular responses/regulators). The delayed onset soreness caused by collagen breakdown would be days after the actual insult? Correct me if I'm wrong? At the microscopic level for the acute onset sorness that affects the average hunter on a daily basis increased oxygen (being in good shape, EPO injections etc) and ca ++ are all that I know that can actually help. Is there anything that can push the lactic acid equation in the other direction? Or am I way off here?

T
 
Here is something to try, it's worked for me and the hundreds of x-country runners I've coached. Take an 8-10 oz. glass of water and put in a teaspoon of baking soda, stir it up and drink it, after the hike, and every day you are going hard. Helps off set the lactic acid in the muscle tissue with the alkaline baking soda. It works!
 
Correct me if I am wrong, but isn't the only way to increase your lactic acid threshold by continued work outs at the lower level of the threshold, so your body learns how to process it better. I read it in Runners World Magazine a few months ago. Elite runners have a longer period of time that they can stay in the lactic acid zone due to their body's ability to process the lactic acid at a faster rate. However, it would seem that since you are at the moderate to minimal heart rate level when hiking, most of the time, hydration and fuel should keep you going until you need sleep. The Ultra runners could probably go forever if they did not need sleep. This is what holds them back. We are talking 200 to 300 miles. I think the bottom line is getting in shape over a gradual period of time and knowing how to stay fueled and hydrated properly during a hunt. Most folks just don't get in shape and then shock their bodies with a day long hunt and wonder why they are sore.
 
I do alot of forced marches an average of about 12 miles a week with a pack anywhere from 35-80lbs no matter the conditioning there will allways be some soreness of the muscles. Vitamin c helps a great deal I also increase my intake of protien the day prior the day of and a day or two after. But the main thing is hydration, there is a drink out you can get it at medical supply stores call hydrolyte almost the same thing as pedialyte. I take one to two bottles and mix it with water inside of my Camelback while hiking or marching and I have never felt brtter and rocovered faster than when I do this.
 
I don't disagree. I was trying to give a simple answer about what was being asked. Ouside of having your Doc bringing along a needle full of EPO I do believe that exercise is your best bet. Ca helps the depletion caused by breakdown in the sarcoplasmic reticulum after damage. I tried to state that this was delayed onset. Just answering a question. I would rather talk about the big buck you shot or are hoping to shoot. Jason
 
lactic threshold training is VERY intense. To help rid your body of the lactic acid train VERY easy, don't take a day off sitting on the couch take it off with very easy exercise. To increase your lactic threshold (I forget the exact range) exercise at aboce 85% heart rate.....or tell your ready to loose you cookies:) Do this as long as you can -30-60 seconds for most starting out. Then take it easy for the same duration then do it all over aggin. Intervals of this type are way harder then most people will train. Rember the passive recovery and do it much easier then you tink. There has been very good advice on this topic from just about every body. Of course the hard part is suffering through the extreme soreness no to enjoy not being sore later.
 
I double checked 80-85% heart rate lactic threshold trainging. 85%+ VO2 max trainging.-----------Have fun with these
 
The soreness is caused by the accumulation of lactid acid in the muscles as said before. This is due to a lack of oxygen in the muscles which occurs when your heart rate is pumping blood faster than your lungs can replenish it or when you are at high elevation where there is not enough oxygen in the air. As stated earlier, being in shape, hydrated, among other things definitely helps. Another simple way to help is to stretch while breathing deeply before you leave camp and when you get back. Stretching helps increase blood flow to the muscles while breathing deeply helps maximize the oxygen level in your blood. This means that more oxygen will be delivered to the muscles, reducing the build up of lactid acid and soreness.
 
I'd have to vote for a hot tub in camp. That would be awesome. The hot springs I've hunted near weren't hot enough. But they have those portable ones & fill it up from a creek & start up a generator. Then add some girls for a rub down. heh heh
 
Beanman: I can take 3-1000 mg vit C tabs 3 times daily with no stomach problem. However, what you mention is a common problem for some. I hear that Ester-C is easier on the stomach and you don't have to use as much. Haven't tried it but might be worth a look. Quite a bit more expensive than normal Vit C, but if it helps and doesn't upset the stomach, it might be worth it.

txhunter58

venor, ergo sum (I hunt, therefore I am)
 
This post has turned up a lot of good information thanks for all the responses. I know that without a doubt from here on out I'm packing in the hot-tub and girls to rub down the back. Goodbye to soreness! Lactic acid will be the last thing on my mind.

Happy Hunting

T
 

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