Generally speaking, hiking does not hurt more than an average workout. There are times where a strenuous hike may cause you to be sorer the following day. Minor injuries such as blisters and rolled ankles can occur.
Hiking is a physical activity that brings with it the potential to cause muscle and body fatigue. There are common ailments and pains that come with hiking which, when properly prepared for can cause very little distress.
As with any form of exercise, the more that you participate the sooner your body acclimates to the new or increased activity.
If you are planning to take your children hiking you should check out this post on how far children can hike.
Is It Normal To Feel Sore After A Hike?
On average it is common to feel a little sore and weary after a big hike. However, if the pain or discomfort persists for several days it is wise to have it checked out by a health care professional.
Some of the common areas that can feel sore after a hike include the following:
Knees
Hiking can hurt your knees especially when you are hiking on a decline. This is because there is a significant amount of pressure that is put on the joint with each step.
There is in fact three to four times the pressure put on the knee joints when you are hiking downhill compared to hiking on an incline or flat surface.
If you are on a long hike with many descents you may find that you feel some tenderness in your knee joints following the hike.
Some ways to prevent pain in your knees from hiking include:
- Wear knee brace. These offer extra support to the joint reducing the impact.
- Make sure you are wearing appropriate footwear. Hiking shoes are a must when you are hiking on uneven or steep terrain. They are much more supportive and have a good amount of grip. This means your body and knees in particular don’t have to do as much work. Check out our favourite hiking shoes in this post
- Warm up a little before and after a big hike. This prepares your body for what is to come. A few stretches pre and post hike can do wonders.
Ankles
On average, rolled ankles and blisters are some of the most common ailments related to hiking. Correct hiking footwear will go a long way in preventing injuries and pain in these areas.
Hiking shoes are designed specifically to cushion all the friction points between a shoe and the foot. They are intended to be worn for an extended period of time in adverse conditions so comfort is right at the forefront when it comes to design features.
The firm sole provides a solid and stable base for the foot. This along with the increased friction that allows for stability and grip. This is a key safety feature. A shoe that does not have these features can be dangerous on more challenging trails that include aspects like rock scrambling.
Proper hiking shoes offer support for the whole foot which reduces the likelihood of rolled ankles. Rolled ankles can be both painful and put a serious dampener on what is likely an exciting adventure.
As for blisters, hiking shoes have an increased amount of padding in the areas that blisters generally occur. These are areas such as the back and sides of the foot.
Back
A sore and aching back can be common when it comes to hiking. This is often related to poor posture while you hike or a heavy load that you are carrying.
Poor posture is likely one of the leading causes of back tenderness after a long hike. Good posture can be inhibited by ill-fitting backpacks.
When you are selecting a backpack that is intended for hiking you should look for one that straps both around your hips as well as your chest. This will help to distribute the weight of your pack evenly across your body and reduce any back pain that could be caused.
Overall, hiking is very good for the muscles and ligaments in the spine as it can strengthen all those parts of the body that support the spine.
“Hiking is a good activity for those who suffer from back pain because it helps increase muscular circulation, which improves soft tissue flexibility in the spine as well as other large muscle groups. Hiking also helps strengthen the muscles that support your spine and improves flexibility and posture, resulting in minimized osteoarthritis pain.”
Dr Eric Freeman DO
Shoulders
Shoulders can become sore from hiking in similar ways to a back. Poor-fitting backpacks are the likely cause. When a backpack is fitted correctly it distributes the weight more evenly, reducing the pressure on any one point.
This is very true when it comes to using hiking carriers to hike with babies and toddlers. Younger children are often a lot heavier than the average backpack so it is crucial that you have an appropriate carrier to use. This will protect your back and shoulders and make for a comfortable hike for both you and your child.
You can see our recommendations for hiking carriers here.
Is Hiking Hard On Your Body?
On the whole, hiking is not too hard on your body. It is a great way to increase your activity level at a gentle pace. If you do too much too soon however you will definitely feel some negative effects in your body.
You do not have to do intense and challenging hikes in order to reap the benefits of hiking. The benefits of hiking can be felt and seen in short and relatively easy hikes.
If you want to do intense hikes that are very difficult you will likely feel some of the effects of that hike for a fay or two afterwards just as you would if you participated in a gruelling workout session at the gym.
The key to ensuring that hiking isn’t too hard on your body is in the preparation. Make sure that you have the correct gear, that you are aware of your abilities and limitations and that you stretch before and after your hike.
Why Do I Feel So Bad After Hiking?
Typically, you will feel sore after hiking if you have not stretched prior to starting on a long or difficult hike. Dehydration and hunger are also reasons that you can feel poorly after a hike.
Good body preparation is key to not feeling bad after a hike.
Eat a Good Breakfast
Hiking can use up a large portion of your energy. It is important therefore that you eat a high energy and filling breakfast before you set out. Skipping breakfast or settling for an apple as you race out the door is not going to cut it. You will lose energy quickly and feel very tired and unwell.
Pack Easy to Consume Snacks
You will likely not want to stop for a big meal mid-hike but it is important to keep your energy levels up while hiking. Some granola bars or other energy-producing snacks are a good thing to pack in your backpack.
These snacks will give you a little “pick me up” along the way and a boost of energy.
Drink Lots of Water
Hiking is exhausting and you will often sweat a lot. This water needs to be replaced so make sure that you have a full water bottle or a water bladder with you.
Water bladders are great on long hikes as you don’t even need to stop to get your bottle out of your pack.
Stretch and Warm Up Your Body
Stretching before a hike gives your muscles and joints a chance to wake up and get prepared for what is coming. Warm muscles and joints are injured less and hurt less after strenuous exercise.
What Helps Sore Feet After Hiking?
Sore and aching feet are common ailments once you finally finish a long hike. You will likely want to find a way to relieve some of those aches and pains.
After a hard hike, you can help sore feet in a few ways including:
Soaking Your Feet
Once you get home from your hike fill a large bowl or foot bath with warm water and Epsom salts. Once the salts dissolve immerse your feet and let them soak for 30 minutes.
The Epsom salts are amazing at reducing inflammation.
Massage Your Feet
Massage your feet with some coconut oil or other lubricant to increase the blood flow. Use either a massage roller or your hands to give your feet a good massage and they will feel a lot better following.
Use a Cold Compress
A cold compress on your sore feet can decrease any inflammation or swelling that may have occurred. It is often good practice to alternate between warm and cool compresses or water when trying to soothe sore feet. The alternation is usually warm then cold as often as you feel is necessary, ending on a cold compress.
Stretch Your Feet, Toes and Ankles
Feet that have been trapped in stiff hiking boots all day need to be let out and stretched. Move and stretch your feet slowly but firmly. This will allow the muscles to relax a little more. Be careful that you don’t cause a cramp by going too fast.
Apply Sports Pain Cream
A sports pain cream can also be applied to offer a bit of relief to sore and tired feet.