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KAYOTIC's Photo KAYOTIC Posts: 15,626
8/13/11 5:26 P

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Happy hiking Nikale! Welcome!

highest weight ever:202, SP starting weight: 143

H: 5''4" 53 y.o.

"Don''t let yesterday use up too much of today." Will Rogers

"Eat Food, Not Too Much, Mostly Plants" Michael Pollan



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NIKALE Posts: 159
8/9/11 5:08 A

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Asprin after any major muscle work breaks down the lactic acid and no soreness. You have inspired me to join the group and get hiking...so thanks!

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LOVEAQUABLUE's Photo LOVEAQUABLUE Posts: 1,760
8/5/11 3:46 P

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Thanks for all the tips...I prefer the lumbar pack for small trips with just sandwich and a few bars along with my water. With a backpack even a small one I sweat like crazy under it. I noticed a big difference with my lumbar pack this time.

Marla
Pacific Time Zone


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KAYOTIC's Photo KAYOTIC Posts: 15,626
8/4/11 8:59 P

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Sounds like you have it worked out, but here are my 2 cents for the future. Try to stretch after you hike, especially the longer ones. This may not prevent the soreness (you most likely will be sore after that kind of exertion, it's a good thing! Or should I say, I feel like I've really worked out if that happens) but it may help mitigate it a bit. Also, if it's really soreness, I think you are OK to work out again w/ that feeling, unless it's hampering your form. If it's pain (and since you mentioned back pain, that is to be treated more carefully, you won't want to push through that if it's a sudden, serious pain), you should definitely take a rest day or two, and see how you feel after that.

As far as the backpack vs lumbar pack, I have both. I do prefer hiking w/ the lumbar pack if I can fit my gear in it for a day hike, but sometimes I just don't have enough room in there, so I need the bigger day backpack. If you can borrow one from your friend, give it a try, and see if you like it. If your current pack is working for you (and hopefully the tips from M@L about adjusting the straps helped the comfort) then keep using that. Unless you're just itching for a new pack, of course!

highest weight ever:202, SP starting weight: 143

H: 5''4" 53 y.o.

"Don''t let yesterday use up too much of today." Will Rogers

"Eat Food, Not Too Much, Mostly Plants" Michael Pollan



 current weight: 5.1  over
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MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 15,490
8/4/11 8:33 P

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I'm glad things are working for you.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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LOVEAQUABLUE's Photo LOVEAQUABLUE Posts: 1,760
8/4/11 3:59 P

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I made the hike today just fine, calves were better and no back pain! yeah... emoticon

They let me lead and said i kept them at good pace...views from top wonderful.

This time I will do flat walks for a few days until next hike to rest and swim.

Marla
Pacific Time Zone


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TMCLEOD4's Photo TMCLEOD4 Posts: 1,673
8/4/11 11:35 A

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I usually take it easy for 1-2 days after a hard hike. I don't stop, but I go for walks without a pack instead of hiking, or go swimming. Pushing yourself through soreness can have it's benefits at times, but isn't always the best approach.

Listen to your body. If you are really hurting then you need to rest.

"Never take no cutoffs and hurry along as fast as you can." - Virginia Reed, Donner Party survivor


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LOVEAQUABLUE's Photo LOVEAQUABLUE Posts: 1,760
8/3/11 8:49 P

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I started hiking a few months ago with a friend, I have been going to gym class with small weights and aerobics and walking. I have been doing some 3 hr hikes with her and my husband. I had no idea how far or long we had gone that day until we realized it was 1pm and we had been going since 9 and had to go down!

I felt sort of pushed by my new hiking friend. Its hard when someone is saying your fine you can do this to say no. We are hiking tomorrow on a shorter hike but I am just worried because I am still sore but that could be because I have still been doing the 1 hr hikes everyday.

I agree I need to build my back up. I have had a bad back which is why I stopped hiking years ago.

By the way my new friend thinks I should use small hip back instead of small back pack for our day hikes. Which is better on the back?

Marla
Pacific Time Zone


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MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 15,490
8/3/11 8:38 P

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"I am just getting back into hiking". I think that's your explanation right there. 8 hours is a lot of hiking, and if you were doing it pretty much cold turkey, it's unsurprising things hurt afterwards.

Your baby hikes sound like a good idea of building hiking fitness. But a rest day once a week or so is always a good idea - it lets your body catch up on all those minor repair jobs.

As for your back, there are a few things you can do in the short term:

* Try to lighten your load as much as possible. Many people carry far more than they will ever need. When you have to carry it all day, every pound counts.
* Adjust and tighten the straps on your pack, including the chest and waist belts. Basically, rather than the pack 'hanging' downwards off your shoulders, it should be pulled firmly forward so that the load is spread down your entire back. Keep tightening the straps until you feel this weight transfer happen, and check and re-tighten the straps every 30 minutes or so.
* Stretch your back at the end of each day's hiking. Stretch demos can be found at
www.sparkpeople.com/resource/exercis
e_
demos.asp?exercise_type=stretch


In the longer term, you may want to include some strength training for your back. A strong back will help not just with carrying a pack, but is an importance part of posture, balance and 'functional' fitness. Top of your list should probably be something like planks, followed by back extensions, side planks, dumbbell rows.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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LOVEAQUABLUE's Photo LOVEAQUABLUE Posts: 1,760
8/3/11 6:51 P

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I am just getting back into hiking and I do pretty well on a 3-4 hr hike, a bit sore but okay. Last sunday did a 8 hour hike and everything hurt after!! I swam easy after I got home and was pretty good the next day. I have been doing baby hikes for about an hour to stay in shape for our next 3-4 hour hike tomorrow but I am wondering, do most people here rest when still a bit sore, or push through the pain and go again??

My back was hurting today during my short hike and I came home early afraid I won't be able to hike tomorrow. Wondering if I am not resting enough...so do you stop or keep going??

Marla
Pacific Time Zone


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