What to Use For Sore Muscles After Hiking

What to Use For Sore Muscles After Hiking

Hiking is no doubt a fun activity. You explore different types of terrains covered with rocks, grass, and mud. In addition, you utilize the maximum energy of your body to have the time of your life.

Although hiking comes with mental relief, a lot of hikers complain about getting sore muscles once the day ends. This suffering might get worse if you have planned a hike of more than one day.

The sore muscles can ruin your outdoor camping, not because of hiking, but due to a lack of knowledge on how to get rid of sore muscles after hiking. You might not be able to enjoy even the simple camping activities due to muscular pain.

Therefore, this post will tell you what to use for sore muscles after hiking.

Tips to Reduce Sore Muscles

After a good hiking day, you might suffer from sore muscles. It’s a normal condition known as Delayed Onset Muscles Soreness (DOMS).

Basically, soreness of muscles is a side effect of muscular stress caused by extensive exercises like hiking. However, sometimes you might get sore muscles due to practicing a new activity. So, it makes sense to have sore muscles after or during hiking since you don’t hike every day.

So if you want to reduce sore muscles after hiking, follow these tips:

Foam Rolling

The foam rolling technique is the best way to get relief from muscular soreness. You must have seen people exercising on a foam roller in a gymnasium. That’s exactly the same thing. The only difference is those people got muscle soreness by pulling weight while your reason is backed by hiking.

Therefore, make sure you put a foam roller in your luxury travel trailer.

How to Use a Foam Roller?

If you are hiking in the woods, you might not need that roller because muscle soreness only happens when you are resting. Once your muscles are in a relaxation state, you can feel the soreness only then.

So here is how you can use a foam roller:

  1. First of all, place the roller on the ground.
  1. Lie down with the affected muscle placed on the foam roller.
  2. Slowly start moving in to-and-fro motion.
  3. Moderately stretch your body. Too much stretching will disturb your position.
  4. Focus on your pace as people usually hurry to roll on the foam roller. You can check your breath if you think you are doing it fast.
  5. If you are anxious due to pain and can’t balance your body on the roller, take deep breaths to gather yourself.
  6. Do it for at least 5-10 minutes.

After finishing the foam rolling session, your muscle soreness will be relieved. Besides, you can apply the foam rolling technique with all the muscles only if you can easily position them on the roller.


You came back to your base camp, panting and excited. After some time, when you sit down, you feel a terrible kind of pain in your legs. You also feel your muscles are getting stiff. You begin to think, what’s happening?

Just when you decide to put on some ointment, you realize it’s muscle soreness. To reduce muscle soreness, you need to increase your water intake.

After a long day hiking, your body reduces more salts and minerals through sweating than when you regularly drink water. Therefore, it’s mandatory to drink at least one half liter of water per hour over the forthcoming hours to equalize the water requirement your body needs.

Besides, you can also drink light sports drinks and electrolytes to keep the flow of body fluid normal.

Compression Garments

After spending the whole day on the hike, now your body needs more rest than ever before to reduce muscle soreness. Therefore, another way to reduce muscle soreness is by putting on compression clothing.

These are special types of garments that tightly stick to your body. They ensure proper blood circulation, which can be disturbed if you perform an activity out of routine, like hiking. When you wear these garments, they work as a massage and heat therapy by increasing the temperature of that particular area where you have worn the garment.

Therefore, once you get back into your A-frame camper, it’s time to put on the compression clothing for at least an hour. Moreover, you can wear these clothes while sleeping to reduce muscle soreness.

These are the common tips to reduce muscle soreness that you can try after a good day of hiking.

Final Thoughts

While hiking is a strenuous activity, your muscles can get sore once you lie down in your camp. It’s a normal condition and will go away after 24-48 hours. To quickly recover from muscle soreness, you have to keep drinking water and eating post-hiking food like fish, meat, lentils, and powdered milk.

Warwick Braith

Warwick Braith is a thrill seeker at heart. He loves getting outdoors and testing his limits in the wild. As a blogger for YapQ, Warwick provides readers with insights and tips on how to get the most out of their outdoor experiences. Whether it's hiking, camping, or simply exploring nature, Warwick knows how to make the most of it.

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