Post-Hiking Pain by Louise Roach

- Use a hiking pole(s) to redistribute weight, help with balance and reduce stress on the knees.

- Learn the technique of heel-to-toe walking so as to make full contact with heel to the ground.

- Try to control uphill and downhill progression so as not to bound, go too fast, or “pound” the trail. Slightly bend knees when descending. Make a conscious effort to keep weight centered with the knee tracking directly over the toe (no twisting in or out). An automatic response to descending a hill is to lean backwards, rather than stay centered. This can result in injury, such as IT Band Friction Syndrome.

Post-hiking suggestions for dealing with pain:

- Ice painful or swollen joints and muscles immediately after a hike. If pain persists, continue at intervals for up to 48 hours. Icing will decrease inflammation, reduce swelling and numb pain.

- Rest after the hike, but don't become immobile. Walking or light exercise will keep blood flowing and increase recovery.

- Gentle stretches will help stiff, tight muscles.

- Massage painful muscles with long, smooth movements.

- If needed, use a nonsteroidal antiinflammatory drug (NSAID), such as ibuprofen, to reduce pain and inflammation.

- Some hikers benefit from alternating ice packs and heat therapy. This should only be done after 48 hours and inflammation has subsided. Applying heat immediately after a hike will increase swelling and prolong recovery time.

Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.

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BIO:

Louise Roach is the editor of on-line health and fitness newsletter, NewsFlash*SnowPack found at http://home.netcom.com/~newsflash. She has been instrumental in the development of SnowPack, a patented cold therapy that exhibits the same qualities as ice. Her injury prevention and treatment articles have been published on numerous health and fitness websites. Louise is also an avid hiker. For more information visit: http://www.snowpackusa.com

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