[pct-l] Pct-l Digest, Vol 19, Issue 7- Managing Soreness

[Lee Staley]

Since I'm now 65, I try to  pay a lot more attention to being able to  
recover for the next day.  I've had good results with lots of  
stretching - say a couple of minutes of runner-type calf, hamstring/ 
quad stretches every time I stop for a break.  I do more stretching  
(say, 15 minutes) when I stop for the night.  I also take 2 ibuprofen  
and drink 16 oz of Power Bar Replenishment right away when I stop for  
the day.  And try to eat a nutritious snack ( I usually eat dinner an  
hour or 2 before I stop for the night).  Finally, I try to stretch a  
bit when I get in my shelter right before I go to sleep -(it also  
warms you up before you slip into your bag). I wouldn't stress the  
protein so much for muscle soreness.  I think you need primarily a  
lot of complex carbs, but yes, you also need a certain amount of fat  
and protein to assimilate carbohydrates.

Chronic foot soreness can be more problematic - foot massage,  
stretching, rest can help, but if the soreness/pain is long term, I  
would recommend an exam by a podiatrist with sports medicine  
experience when there is a future opportunity.  A custom pair of  
orthothics might be the key solution.  If the soreness/pain becomes  
debilitating, a week off can do wonders.  Hurting every day also  
wears you down psychologically, and a good break can be doubly  
restorative.

Cruz Control


>>>
>>> Date: Fri, 3 Jul 2009 08:00:36 -0700
>>> From: diane at santabarbarahikes.com
>>> To: pct-l at backcountry.net
>>> Subject: [pct-l] Managing soreness
>>>
>>> Hi all,
>>> I've so far completed about 600 trail miles on my long-haul section
>>> hike. I'm just now starting to get the soreness that doesn't go  
>>> away.
>>> If you are/were a thru, you know what I mean.
>>>
>>> I take Emergence-C joint health formula every day, drink an
>>> electrolyte drink, try to eat as much protein as I can when I can  
>>> and
>>> have great shoes that fit well and feel terrific. But the daily leg
>>> soreness and generalized foot soreness is starting to creep in. Any
>>> tips from experienced thrus (not armchair hikers) about
>>> managing/eliminating/reducing this pain?
>>>
>>> Thanks,
>>> Diane/Piper----------------------------