I know that time, electrolyte replacement, and hydration are the main answers. Also being fit would have helped. But I did an 11 mile hike up and down some pretty steep hills with a 40 lb back pack on in 102 degree heat index and now have some major cramping.

So what are your tips for muscle recovery a day or two after your trip?

I know this sounds like the last thing you wanna do after something like that -- but a "cool down" hike or slow walk for a couple hundred of yards always your body proper time to recover ie--The main purpose of cooling down is to bring your breathing, body temperature and heart rate back to normal slowly.
benefits of cooling down

benefits of warm up / cool down

Now its likely too late once cramping has started -- if you can-- do something similar to workout the muscles with a proper warm up before hand and proper cool down after.. It can be (is) all the difference , especially as we age.

You have a basic hydration issue in this instance. But generally speaking instead of lugging something like powdehred crystal light or tang around, which do virtually nothing positive for you, I bring in vanilla flavored protein powder. Definitely tasty stuff and your muscles want the protein. The powder goes into a wide mouth plastic Nalgene water canteen for storage.

Two words. Foam roller.
I am a marathoner, and nothing feels better than having completed a 15 min session on my foam roller. If you haven't used one, then you tube a video on it. Runners World has good instructions that are easily found on their search site.

I will say that foam rolling is not pleasant at the time you are doing it. It is akin to a deep tissue massage, especially when you are really working out a knot. But once you are done all your aches are gone; 'til the next time.

Everything already mentioned about hydration and rest also apply.

White Wolf Is on the right track.
Make sure you start hydrated and try to stay hydrated ( That's the hard part).
Take A look at something like Hammer Endurolytes while hiking. easy to pack and can
stop cramps from electrolyte depletion quickly. If used correctly will stop that all together.
Lastly Compression gear. It reduces the build up of lactic acid in the muscle, increases circulation which shortens recovery time and increases stamina.
Just My 2 Cents.

Darcyn

After the fact there are a few things I typically due.

1. Re-hydrate
2. Stretch and move - work out the soreness versus just sitting still and hoping the pain will go away.
3. If its cramping you can work on replenishing your potassium. Bananas are a good source but there are probably other options.
4. Ibuprofen - helps get rid of inflammation

Before or during the activity there are also things you can do to prevent or lessen then impacts.

1. Stay hydrated
2. Warm up and stretch - Cool down and stretch
3. Build up your activity level slowly, don't go do a 10 mile hike if you've been sitting on the couch for the last 6 months.

quote mastertangler: "You have a basic hydration issue in this instance. "

I totally agree. I emptied a 3 L hydration bladder and two other 1 L water bottles from 7:30 AM to 3:10 PM and it still was not even close to being enough. Was sweating so much that I could not have been more wet if I had jumped in a swimming pool. Quads were cramping so much I wasn't sure I'd make it up the last few hills.

quote nofish: "3. Build up your activity level slowly, don't go do a 10 mile hike if you've been sitting on the couch for the last 6 months."

Great advice. I was doing 3 mile hikes once or twice a week with a full pack, but nothing in heat like this, nor as far.

My personal theory is that living in air conditioning makes my response to heat more profound, i.e. I sweat more because my body is not adapted to the heat. There is nothing I can do about the air conditioning at work. I suppose I could at home, but that would mean sleeping (or more accurately "not sleeping") in the heat at night.

In addition to hydrating with water you may also need to so something to replace the salts you are loosing from sweating. Excessive sweating and loss of salt can cause cramping. If you're doing a short hike in the heat then just go with water but if you're doing something that will have you out in the heat doing vigorous exercise for more than 2 hours or so then a sports drink of some sort might be a good idea. Generally water and sports drinks hydrate equally so during shorter or normal exercise a sports drink doesn't offer any advantage but the sports drinks do help replace salt which is beneficial during prolonged activity in high temps. Make sure to avoid soda or juice as they are high is carbs/sugar as they don't absorb well. Sports drinks do have sugar but usually in low enough quantities to be ok.

Again this is more for during the hike or workout.

quote northallen: "Two words. Foam roller.
I am a marathoner, and nothing feels better than having completed a 15 min session on my foam roller. If you haven't used one, then you tube a video on it. Runners World has good instructions that are easily found on their search site.


I will say that foam rolling is not pleasant at the time you are doing it. It is akin to a deep tissue massage, especially when you are really working out a knot. But once you are done all your aches are gone; 'til the next time.


Everything already mentioned about hydration and rest also apply."

+1 - eventually foam rolling will feel good...or you'll just enjoy the masochism!

don't buy the blue "beginner" ones - unless you are an 80Lb asian woman, it won't last.
also the 'practice' baseballs and softballs sold cheap at wally world work wonders and are a lot more packable than a foam roller.

youtube foam rolling or myofascial release. One of the best/smartest things I've done for myself.

quote drnatus: "

quote mastertangler: "You have a basic hydration issue in this instance. "

I totally agree. I emptied a 3 L hydration bladder and two other 1 L water bottles from 7:30 AM to 3:10 PM and it still was not even close to being enough. Was sweating so much that I could not have been more wet if I had jumped in a swimming pool. Quads were cramping so much I wasn't sure I'd make it up the last few hills. "

Something to think about as a rule of thumb the military figured 5 gal. of water
per person in 8 hr. desert training exercise at least back in the 80's when I was in AZ

Darcyn

Just rest, water and time.