Carpal Tunnel And Body Pain Articles

Post-Hiking Pain

Calves are burning, knees hurt and legs feel like Jello. After a major hike, the body is asking, "why the torture?" How to deal with post-hiking pain and recovery is something every hiker faces as they advance to more strenuous levels.

For day-hikers, backpackers and trail runners, after-care for pain is a very real part of the sport. Injuries and lactic acid build-up can keep a hiker sidelined for days and make the simple act of going down stairs excruciating. Many precautions can be taken to ensure less stress to legs, knees and feet during a hike, but as every seasoned hiker knows, it's not going uphill that's the problem it's coming down!

Hiking down a steep descent places additional stress on knees and muscles that have not been conditioned for downhill activity. Joints and tendons become painfully inflamed. And pushing past ones level of ability and distance, increases the production of lactic acid, resulting in a burning feeling in leg muscles. Don't let pain be a discouraging factor in pursuing higher achievements on the trail. The sense of loftiness felt when reaching the pinnacle of a climb is worth conquering post-hiking pain.

Pre-hiking suggestions to minimize pain:

• Get fitted with sturdy, stable boots or trail running shoes.

• Buy shoes/boots that are at ½ to 1 full size larger than your regular shoe size. After several hours of hiking, feet will swell and need room to expand.

• Wear socks made of Coolmax® for moisture control and to minimize blisters.

• Pre-condition legs weeks before a strenuous hike by doing short hill hikes and strengthening exercises (squats, lunges, step-ups and step-downs). You can also increase your lactic acid threshold and level of fatigue (thereby lowering the occurrence of sore muscles) by increasing your activity level and training at 85%-90% of your maximum heart rate for at least 20 minutes daily.

• Use stretching exercises for problem areas such as hamstring, IT band, etc. to increase flexibility.

• If needed, wear leg braces to stabilize knees and help reduce stress. Neoprene braces can be purchased over the counter at any drug store.

• Stay hydrated and eat carbohydrates and protein during and after the hike. This can help minimize lactic acid build-up.

• 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.

About The Author

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

snowpack@ix.netcom.com

Other Article Sites

findabook.com  moneycd.info  a-mortgage.info   about-lemon-laws.info  aboutstudentloans.info
all-about-publishing.info  auctions-articles.info  bestcollege-university.com  bestispconnection.com
biblefolder.com  blogger-website.com  books-used.info  brokers-guide.info  buywindows.info  cable-dsl.info
career-miner.com  carpel-tunnel.info  cashinaflash.info  cashloanreviews.info  casinobell.com  chat-house.info
clearmycredit.info  collegeloantips.info  crones.info  depression-articles.info   dirnic.net  dishguides.info
divers-below.com  expodog.info   financewizz.com  fire-insurance.info  getgood.info  handleit.net   it-idea.info
health-supplies.info  hosting-right.com  insidealert.com  insurance-facts.info  jobs-employment.info
justgood.info  lookgold.net   lowcost-travel.info  money-source.info  myhostzone.info  numisblog.com
peoplesearchfinder.info  pr-articles.info  realeas.com   refinancing-guides.info  spyware-remove.info
telelot.info  the-law.info   toppaid.info  travel-deals.info  travelcorrect.com  wedding-guide-site.com
your-blog.info  your-credit.info

MORE ARTICLES:

Suffering From Osteoarthritis Pain? Natural Relief Is Available
It is clearly evident that hyaluronic acid in its oral form supports optimal joint health. The reality of the situation is that after 65 years of age approximately 30 percent of all doctor visits will be related to pain caused by osteoarthritis.

Using Hydrotherapy to Treat Your Pet's Pain
Are you looking for alternative methods for helping alleviate your pet pooch's aches and pains If so, you might want to look into hydrotherapy for your pet

Gerd Diet Plan - The Key To Gerd Pain
A GERD diet plan can play a big role in getting control of your pain and discomfort. Knowing what food to avoid is just as important as knowing what you can eat. Gastroesophageal reflux disease occurs when this ring of muscle found at the base of the esophagus doesn' t work adequately and allows stomach acid to move up into your esophagus. An effective GERD diet will contain both food you can eat and food you should do without.

Heel Spur Pain - How To Survive Heel Pain, Heel Spur and Plantar Fasciitis
Surviving with heel pain or plantar fasciitis.Have you ever been unlucky enough to be struck down with the pain of a heel spur? I have and if you have too then you'll know just how debilitating it can be.

Getting Treatment for Pain Found On Top Of The Foot
Pain on top of the foot occurs because of stress. When this happens, the logical thing to do will be to get treatment. Here are a few things that you can try so it won't hurt anymore.

A Study on Spinal Decompression for Lower Back Pain
Spinal Decompression provides an alternative to surgery in many cases of lower back pain caused by herniated discs.

Common Causes of Joint Pain
If you are suffering from stiff joints or massive amounts of pain when you end up sitting for long periods of time, this can be linked to many different attributes that cause joint pain (http://www.simplysmarthealth.com/flex_protex.html). Of course only becoming more serious has we get older, it can start to affect more the one joint at a time. Arthritis or bursitis can cause muscle discomfort, and inflamed joints which most also suffer from. No matter how frequent the pain, many people are in search of a cause, a remedy, and immediate joint pain relief.

Secret Arthritis Treatments for Joint Pain Relief
Would you like to learn the absolute best and most healthy arthritis treatments?

Relieving Arthritis Pain Safely and Naturally on a Budget
A lot of the factors causing arthritis occur naturally. For instance, the most common cause, ageing, leads to glucosamine depletion in one's joints which hampers the normal production and health of cartilage that could lead to osteoarthritis. Another factor is one's weight. Obesity could result in some arthritic conditions on weight-bearing joints. Another form of arthritis called arthritis spondylitis which affects one's backbone has been traced back to a deficiency in water intake. So, how can common conditions of arthritis be treated? Seeing your physician for diagnosis plays a key role in the treatment. Depending on the type and severity of pain one is enduring, treatment may consist of minimal pain relievers, to the more pow...

Free Back And Neck Pain Information To Help
The expense of regular doctor visits for spinal and cervical trouble is enough to break any single individual's budget. A survey published in the recent past indicated nearly two-thirds of individuals suffering from these troubles has outstanding doctor expenses, and nearly a third chose holistic alternatives such as needles strictly because they are cheaper.

causes of low back pain.
Low back pain is a usual symptom amoung the modern civilised people.It affects mainly the middle aged and young adults of both sexes.People who work on the chair with out exercise and those who carry heavy loads regularly are prone to get this complaint.We can hardly find a person who has not suffered from back pain atleast once in life.The causes of low backpain ranges from simple reasons like muscular strain to cancer of spine and hence backache should not be ignored.The pain is felt in lumbar and sacral region and may radiate to nearby sites.

Get Motivated for Back Pain Relief: Massage Chairs Offer Massage Therapy
If you suffer from back pain, then you owe it to yourself to explore what treatment options are available. You want to check with your doctor or chiropractor to diagnose your condition. Some forms of lower back pain can be treated more naturally while others may need surgery. This depends on many factors that your health professional can consult you on directly. Many back pain treatments utilize massage therapy to help assist the healing process. Massage therapy is not necessarily the cure. It is a compliment to your therapeutic needs. Massage therapy can be performed by a massage therapist or in some cases with a massage chair.

Attacks Of Random Pain
There are very few unpleasant physical sensations that can occur with such unpredictability as cramps. This painful sensation is caused by several internal body conditions and external factors. Possible causes include overexertion of the muscle in question, prolonged exposure to cold temperatures, side effects of muscle spasms, and certain illnesses. Cramps usually come suddenly without warning or other symptoms.

How to Eliminate Gout Pain by Eating the Right Foods
Gout is caused by high levels of uric acid in the blood. In fact, uric acid is a waste product caused by the breakdown of purines which are naturally found in your body.

Natures Way To Relieve Arthritis Pain
PINEAPPLE AND PAPAYASMedical authorities say that pineapples and papayas can relieve arthritis pain.Research shows that pineapples and papayas have potent anti-inflammatory properties from high levels of bromelain and papain, which are natural enzymes.