How do I recover from a 10 mile hike?

Going from an intense or high activity level back down to zero should not be an abrupt change for your body, the last thing you should do when you finish exercising is to stop completely. If you've finished a hike on the trails, gradually slow your pace and stay on your feet for a bit as opposed to sitting down straight away. When you are 5-10 minutes from ending your workout or activity, reduce your pace to a lower intensity to transition your body from activity to a resting state. After exercising, do gentle stretches for five minutes to allow your muscles to relax into a resting state, stretching restores your muscles to their normal length, aiding in their recovery. Focus on the muscles used during the day while you’ve been trekking or cycling, such as calves, hamstrings, hip flexors and quadriceps. Long walks and extensive pedalling deplete your energy stores, so it’s important to refuel to replace this energy, repair tissues and supercharge your recovery process. Take advantage of the 30-45 minute post-exercise window where your body maximises the absorption of protein, water and carbohydrates, and aim to have a nutritious snack while after your training session or in between your long walk or cycle. You lose a lot of fluid during a long hike or cycling expedition, so you should be replacing fluid throughout the day. Drinking 1 ½ cups to 2 ½ cups of water per hour for at least 2 hours after exercise is an easy way to boost your recovery as the water supports every metabolic function and nutrient transfer in your body. If you're training to the lead up to your hiking or cycling adventure, give your body the chance to rest in between the days you are active.

It begins around 8hrs after training and peaks at 24-48 hours then starts to ease. You should still be able to carry out normal daily activities. MOVE – while it’s tempting to just put your feet up and watch Netflix on the couch, it’s probably one of the worst things you can do. On the day after your exercise you should aim to move – do light exercise to increase blood flow to the troublesome muscles. I like to go on an easy pace walk, ride my bike or swim. USE COLD & HEAT WISELY – immediately following exercise, the application of cold is preferable to reduce inflammation – think ice baths, icepacks and I love an ocean plunge after a run. However, once DOMS has arrived it’s time for heat to increase blood flow. EAT PROTEIN – we all know that protein aids in muscle growth and is essential in supporting muscle repair. HYDRATE – nothing helps the body more, to function efficiently, than ensuring you are well hydrated. SLEEP – I’ve put this last because I want you to remember it. Sleep is the body’s time to recover and repair. In the days you are experiencing DOMS aim for 7-8hrs of quality sleep each night.