How to relieve muscle soreness after hiking

Muscle soreness is more common every other day on foot and mountaineering. After walking and climbing enthusiasts participate for the first time or after a more intense walk and mountaineering activity, muscle fatigue and soreness will appear within 24 to 48 hours after practice. This soreness indicates that the muscles have been strongly stimulated. This is due to the physiological characteristics of the muscles. Severe activity changes the arrangement of the muscle fibers of the muscles, and some of the muscle fibers are slightly inflamed. This type of inflammation differs from that of lactic acid in timing. It usually occurs on the third day after exercise. If the muscle is still sore after the third day, the exercise load is too high.

The muscles of the lower extremities of people who participate in the super-distance walking and high-intensity mountain crossing are more likely to have muscle soreness every other day. After completing the activity, the damage to the cells of the lower extremity muscles is usually very large, and some cells have been decomposed and died. The time to produce a soreness varies from person to person. The time for a person to exercise regularly may be only one or two days, and the pain for people who are not active may last for about a week. In general, the degree of soreness gradually disappears over time.

Through observation, it was found that the strength of the muscles in the legs, especially those with strong muscles in the quadriceps, was significantly better than the average person. In addition, the soreness of those who have a balanced quadriceps and gastrocnemius muscles and who have good flexibility will also decrease.

When muscle soreness occurs, taking some anti-inflammatory drugs will have some effect, but it must be combined with rest. Avoid some of the high-intensity exercises that use painful muscles, and use some systemic low-intensity, short-term aerobic exercise (such as swimming) to effectively relieve muscle soreness every other day.