Boundary Waters Quetico Forum :: Listening Point - General Discussion :: Your best tips for muscle recovery
|
Author | Message Text | ||
drnatus |
So what are your tips for muscle recovery a day or two after your trip? |
||
WhiteWolf |
benefits of cooling down |
||
WhiteWolf |
|
||
WhiteWolf |
|
||
mastertangler |
|
||
Darcyn |
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 |
||
nofish |
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. |
||
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. |
||
drnatus |
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. |
||
northallen |
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. |
||
nofish |
Again this is more for during the hike or workout. |
||
Darcyn |
quote drnatus: "quote mastertangler: "You have a basic hydration issue in this instance. " 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 |
||
BobDobbs |
quote northallen: "Two words. Foam roller. +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. |
||
GraniteCliffs |
|