By Michael Lanza
You just finished a big dayhike, backpacking trip, mountain climb, or trail run convinced it was one of the best experiences of your life—and now your body seems to have mounted a loud protest of pain against it. And you wonder: Is this suffering necessary? The simple answer is no. Follow the tips in this article—or even just some of them—to greatly lessen the physical aches and pains that sometimes follow an outdoors adventure.
This article shares the methods I’ve learned over four decades of dayhiking, backpacking, climbing mountains, ultra-hiking, trail running, cycling, and backcountry and Nordic skiing, including three decades writing about such adventures as a past field editor for Backpacker magazine and running this blog.
Short of suffering an injury, much of the aches and pains that sometimes follow any taxing physical activity result from entirely normal processes taking place within our bodies as muscle cells go through their usual healing and strengthening processes. But there are many ways to counter and minimize that pain with little to no effort or cost.
Please share your tips or questions in the comments section at the bottom of this story. I try to respond to all comments. Click on any photo to read about that trip.
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1. Use the Right Gear
Poorly fitted boots or a pack will virtually guarantee to magnify your post-hike soreness in large muscles, your back and shoulders and possibly result in blistered or injured feet. Get a daypack or backpack and footwear that fit your body and are suited to your style of hiking and the conditions you’ll encounter.
Avoid carrying more weight in your pack than feels comfortable to you: If it feels too heavy when you first put the pack on, it will probably only feel worse at the end of the hike.
See all reviews of lightweight hiking shoes and backpacking boots at The Big Outside, my picks for the best daypacks and backpacking packs and my “Expert Tips for Buying the Right Hiking Boots” and “5 Expert Tips For Buying the Right Backpacking Pack.”
Another gear tip: Use trekking poles. Backpackers, dayhikers, climbers, mountain runners, and others have figured out that, no matter how much weight you’re carrying, using poles reduces the strain, fatigue, and impact on your leg muscles and joints, feet, back—and lessens your chances of an accidental fall.
See “The Best Trekking Poles,” “How to Choose Trekking Poles,” and “10 Best Expert Tips for Hiking With Trekking Poles,” and The Big Outside’s Gear Reviews page for categorized menus of gear reviews and expert buying tips.
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2. Wear Compression Clothing
Compression socks, calf sleeves, shorts, and tights changed how I dress for dayhikes and trail runs, especially longer outings. I noticed the boost in my endurance and dramatic decrease in stiffness and soreness both during and after my first run wearing compression clothing. Now, I virtually never take a long run or hike today without wearing compression socks and shorts.
I’ll also often wear the socks and shorts for a few hours or more post-hike or run—or change into clean, dry compressions socks and shorts after a shower—for the noticeable, long-term recovery benefits that wearing them post-workout provides and how much better I feel the next day.
Compression clothing fits more tightly than standard socks or shorts, squeezing the legs (or arms) to improve blood and oxygen circulation—beneficial during and after exercise. In fact, compression socks and other clothing are so effective they are used to treat a variety of medical ailments related to blood circulation.
See “The Best Base Layers, Shorts, and Socks for Hiking and Running” and “The Best Sun Shirts.”
Planning your next big adventure? See “America’s Top 10 Best Backpacking Trips”
and “Tent Flap With a View: 25 Favorite Backcountry Campsites.”
3. Take Care of Your Feet
Think about this: The average person takes over 2,000 steps per mile when walking. A 10-mile hike entails over 20,000 steps, a 20-mile hike, over 40,000. In rugged terrain, where your steps may be shorter, that number will be even higher. I still recall our amazement when two friends and I thru-hiked the John Muir Trail in seven days—averaging about 31 miles per day—in seeing the pedometer that one friend wore recording over 70,000 steps on some days.
It should come as no surprise that hiking rugged terrain, with significant elevation gain and loss, takes a toll on your feet. Besides the repeated impact of all those steps, particularly on rocky ground, there always exists the risk of injuries ranging from routine blisters to more serious problems. But even on a good day, feet can feel achy by the end of a hike.
Take care of your feet before, during, and after a hike. If you tend to blister, pre-emptively tape sensitive spots like heels or toes. Keep your feet dry during a hike with habits as easy as pulling your shoes and socks off during a break. Afterward, give your feet some TLC, including flexing and stretching them and massaging the balls, arches, heels, and Achilles, all of which improves blood flow and just feels really good—especially on tired feet.
See my “8 Pro Tips for Preventing Blisters When Hiking.”
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4. Cool Down
Many of us have had the unpleasant experience of ending a hike, run or mountain climb, immediately getting into a car for a long drive home—and emerging from the vehicle feeling like your body has skipped death and gone straight to rigor mortis. That results from small muscle tears, a normal physiological process that leads to the muscles healing and making themselves stronger.
While that phenomenon, known as Delayed Onset Muscle Soreness (DOMS), typically follows exercising at a greater intensity or duration than your muscles are accustomed to and can persist for 24 to 48 hours or longer, you can mitigate its severity with a practice that requires no additional effort or time.
Stopping abruptly at the end of a long hike, trail run, or mountain climb does not give muscles a chance to gradually adjust from an active to a resting state, causing them to stiffen up. Instead of walking or running at a hard pace all the way back to the trailhead, slow your pace to one where you’re breathing very easily for the last 20 minutes or more of your hike, giving muscles time to gradually cool down before you stop.
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5. Rehydrate and Fuel Up
We all know that our bodies require water and food to get through a physical activity as sustained and taxing as hiking. Still, it’s remarkably easy to underestimate our needs. Even when deliberately drinking fluids and eating throughout a moderate day of hiking, we often finish at least slightly dehydrated and certainly hungry; a strenuous hike only compounds that deficit. And our muscles require water and nutrients to repair themselves.
Besides drinking and eating plenty during a hike—gulping water every 15 to 20 minutes and snacking every hour is a good guideline—recovery begins with quickly feeding your body what it craves: fluids, electrolytes, fat, protein, salt, and to some extent even carbohydrates to help restore levels of glycogen, which provides your body with a reserve of long-term energy.
I like to have a big bottle of an electrolyte drink and salty/fatty snacks immediately after a hike to start the process of giving my body the nourishment it demands.
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See also “Training for a Big Hike or Mountain Climb,” “How to Know How Hard a Hike Will Be,” “A Practical Guide to Lightweight and Ultralight Backpacking,” and all stories offering expert hiking and backpacking tips at The Big Outside.
Tip No. 2 is to wear compression clothing, but your article: “The Best Base Layers, Shorts, and Socks for Hiking and Running” doesn’t mention compression shorts. You do review wool shorts, yet state here that you almost always wear compression shorts. Skank after a day or two of wearing polyester shorts keeps me in wool undies on multi-day backpacking trips. In a previous response, you mention liking “CW-X and CEP products.” So which is it? : ) Planning any reviews?
Hi Kevin,
Yup, you’re correct. I formerly included some recommended models of both CW-X and CEP compression shorts and socks in that review of base layers, but those brands have since replaced the models I reviewed and I have not yet used their newest models. However, new products often copy the best qualities of what they replaced and often simply reflect new branding, a preferred new name, rather than significant changes. I still recommend CW-X and CEP compression shorts and socks, although I tend to wear them only on one-day outings (I wore my favorite CW-X compression shorts on a four-hour trail run just yesterday) because, you’re right, they would not be comfortable to wear for multiple straight days of sweating.
This is a helpful list of actions to improve recovery, whatever your sport. I’ve seen others use compression gear, and your article convinced me to try it! Thanks!
Thanks, Ann, and I think you’ll find compression clothing noticeably reduces fatigue and soreness and speeds up recovery.
Thanks for a very useful collation of tips. I can particularly relate to stretching and hydration as being helpful. I find a standing cobra stretch is good for relief of any back or leg twinges and also for breaking up a long car journey. Re. hydration I think this is particularly important on hot and/or humid days to avoid kidney stone formation.
Thanks for that feedback, John.
Hi Mike, Great tips! Long and hard hikes are really challenging especially on difficult trails and harsh weather conditions. I agree that stretching really helps reduce body aches and helps the body cool down or warm up. It really makes a difference. I love your blog! Thanks for sharing this.
Thanks for sharing your thoughts on this article and I’m delighted you love my blog, Gavin. Keep in touch.
Bookmarking this page for my next trip, thank you!
I found the “beauty” of painkiller this past year. Went day hiking last Saturday, took 8 paracetamols within 24hrs period. Jump in the car, back to cabin, had a hearty meal. All is fine. Slept late on Sunday as the Red Hot Chilli Peppers are in town.
Now its Monday morning and my thighs are sore:D
Lesson for me next time would be your points on cooling down, enough sleep and heat ointment.
Thanks for sharing that, Kam. U.S. readers usually see paracetamol identified as acetaminophen, one brand name of which is Tylenol. I use extra-strength acetaminophen sometimes, too, and it helps, but it does sound like you would have additionally benefitted from stretching, cooling down, and getting enough sleep. Lessons learned, anyway. Good luck next time.
Thanks Mike, I live on Monte Grappa and have been climbing, paragliding and hiking the Dolomites/Alps for 35 years. Great advice, much appreciated. A site like yours would be welcome here, (🇮🇹, 🇩🇪, 🇫🇷, 🇪🇸!), Tom D
Thanks, Tom. I appreciate the suggestion that I should spend more time in the Dolomites and Alps; I think I’ll try to do that!
So helpful! Most of this seems like it should be intuitive but our minds play tricks on us, like telling us we need beer rather than water after, or that we are just too tired to stretch and will stretch “later”, not getting the sleep we need to recover, etc. I don’t hike often and just completed an 18 mile fundraiser hike two days ago and am regretting not more drinking water immediately and stretching right after. I’ve been doing that now and will be getting a massage. Having all of this information is a great reminder and on point!! Thank you.
Thanks, Brooke. I think what you wrote is true and judgment errors (like beer instead of water) can be reinforced by companions and be reinforced by previous experiences, when you took easier hikes and didn’t have noticeable consequences for not hydrating adequately. We are all susceptible to cognitive biases that we can regret later.
Hi Mike, great article! Those are all great tips. I had no idea about compression clothing. So I got ahold of some compression shorts and gave them a try after my last hike, and they make a big difference on the recovery side of things post-hike. My muscles feel much less fatigued and sore the next day. I ordered another high end pair of shorts to use on my next big hike (Pemi loop) and I’ve got a good feeling that they will be a big help for that, too.
I just wanted to share one of my favorite tips for recovering from a hard hike with you that begin before I even get back in the car. As soon as I get back to the car, I open the cooler I have in the trunk, get out my victory beer, find the closest stream or river. Then plunge my legs into the cold water and don’t get out until I’ve finished the beer! Works better than any Ibuprofen to stop and slow down the post hike inflammation and swelling! As long as the water isn’t frozen I’ll be in it. Somewhat psychotic I know, but it works!
Thanks again for the tips, Mike, they’re always spot on! Be well and stay safe out there.
-Eric Cunningham
Hey Eric,
Thanks for the feedback and your own tip, I completely agree about chilling your feet and leg muscles and joints in a cold river, it’s very therapeutic. The beer must have some therapeutic value, too: I have friends who call it their “recovery drink.”
Always good to hear from you. Good luck with the Pemi Loop!
Michael,
I really appreciate this new article. It’s excellent! At 52, I need to be paying more attention to recovery than I have in the past!
The compression wear is something that I’m considering for the first time after reading this article.
1. Which brand of compression garments do you like THE BEST?
2. I’m looking for endurance, recovery and prevention of knee/muscle soreness. Which one or two would you recommend trying first in terms of the ones that can be used most frequently in different hiking/backpacking environments? Calf compression, 3/4 tights, or shorts?
3. Do you wear them in all temperatures? Can they get warm or hot? Are some better for warm/hot temperatures and others for cooler/cold temperatures?
P.S. My son and I have permits for two nights at Bright Angel Campground in December right after Christmas! We are using the mule duffel service to make our first experience in GC a bit more comfortable. It seems as though compression garments would be very helpful hiking South Kaibab and Bright Angel.
Hi Brian,
I became sold on compression calf sleeves and shorts the first time I wore both; now I wear both on virtually all strenuous days, and sometimes full-length (over the calves) compression socks, although calf sleeves allow you to choose your preferred socks. I find they all provide improved endurance and recovery.
I like CW-X and CEP products, though fit I found somewhat more tight on the CEP. They can be warmer than standard running shorts to wear but not overly hot, similar to cycling shorts. Full-length tights are strictly for cold temps and I find the 3/4 tights, which cover knees but not calves, ideal in chilly temps. For the GC in December, I’d probably go with 3/4 tights, although the shorts may be fine under sufficiently warm pants. Check the size charts because they’re intended to be very tight.
Good luck with them and your Grand Canyon hike.