Quad soreness

RAM190Hog

Member
Joined
Oct 4, 2019
Messages
71
Location
Boise, ID
Been prepping all spring/summer for my elk hunt. Idaho unit 49, steep country. I fear the one area I didn’t spend enough time was eccentric leg exercises. Been doing some training hikes involving about 2000’ up/down over 4.5 total miles with 55-60lb pack. Feel pretty good throughout hike, but next day soreness has been rough. The descent is what is beating me up. Took almost 5 days to feel somewhat normal after first hike. After Thursday’s bike, I’m on day 2 and feeling a lot of improvement. But I wish I had started heavy descents and eccentric squats / lunges a while back.

Any recommendations for exercises / supplements other than “train harder and earlier?” I’m 44 with young kids so I’m getting the work in as often as I can.
 

BugleMeTimber

Junior Member
Joined
Jun 19, 2020
Messages
48
I've been drinking protein shakes after my hikes all year and I seem to recover well at 35 years old. I'm not a big weight lifter or anything but I've been told it helps feed your muscles to recover quicker, any pros out there on this one? Stretching is probably helpful too.
 

Corvus Corax

Senior Member
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Jul 9, 2019
Messages
182
Location
Washington State
Hydration, nutrition and stretching will be your friend post exertion. Keep your training up during the off season. Now you have something to focus on (eccentric loading). Rolling your quads and IT band could help in the short term it is pretty uncomfortable though. A Nalgene works well for this.
 

Hensatc

Junior Member
Joined
Aug 1, 2020
Messages
10
As has been said water and calories are required for recovery.... most people overlook sleep - sleep is anabolic, it’s where we recover, get bigger/faster/stronger... at 43 with young kids too I feel your pain ... replicating overweighted downhills in the gym is nearly impossible (super complex movement) but things like singe leg sit-downs two leg stand up will work balance and single leg eccentrics. Otherwise work slow controlled negatives with spotter help on the positives focusing on higher rep counts to build muscular endurance ... nothing beats specificity though so keep hiking. Post hike recovery can be accelerated with minimal impact exercise (like easy biking). Also don’t be proud ... we’re not 18 anymore... listen to your body ... an extra recovery day is far better than shut down for weeks from an injury. Good luck, stay safe!


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*zap*

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Dec 20, 2018
Messages
2,701
Location
N/E Kansas
Trekking poles, smaller steps, land on the balls of your feet and lower your hips going downhill will all help with downhill loaded/weighted hiking. Metabolic Nutrition TAG is a fantastic recovery supplement, I strongly recommend it.

Box step up/onto and then down/off the other side will allow this training @ home. Boring but can be very effective.

40's is pretty young yet.
 
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renagde

Senior Member
Joined
Jul 28, 2018
Messages
759
Location
Somewhere in Paradise
Buy (or make) some squat wedges and do more squats. If you do squats with your heel elevated, it really works your quads over more than a regular squat.
 

P Carter

Senior Member
Joined
Nov 4, 2016
Messages
263
Location
Idaho
Sorry to say, but the real answer is to train harder and more gradual. There’s no secret to it; there is no need to be sore after that kind of hike if you train right.

That said, in the short term, a foam roller and quad stretches, light exercise the next day (walking, swim, bike), plenty of fluids, a healthy diet with less sugar and more protein should help with the soreness.
 

Nkustan

Junior Member
Joined
Oct 16, 2020
Messages
10
A foam roller along with some daily cbd caps has helped me quite a bit with post exertion soreness. That being said, not much replaces good sleep and a good diet full of high protein and a lot of water.
 

AaronMColeman

Senior Member
Joined
Nov 20, 2018
Messages
462
Location
Wyoming
The min tian will take its toll regardless. I live in the min trains I hunt and still have some trouble.

One thing that has helped a ton is HIIT workouts. They simulate off balance and odd leg movements. When I was a runner I struggled getting into hunting shape. Now with the HIIT it’s a lot easier. That’s my 2 cents.

Also, I’ve stopped drinking (due to my rotten stomach not by choice). That has been a game changer too.
 

marcjstevens

Junior Member
Joined
May 9, 2019
Messages
14
I had knee pain after a week of hunting last year. I rested for weeks but still had the pain. I started doing sets of 50 hamstring curls with bands. Haven’t had knee pain since and my PT said the hamstrings are often overlooked but essential for balancing you out


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rkcdvm

Member
Joined
Mar 24, 2020
Messages
70
Location
texas
BCAA's help. A few of the older guys I hunt and fish with live and die by mineral water. I tried it a few years ago and I have to say I am a believer. As Aaron stated above, HIIT workouts are quick and affective.
Like him I gave up the booze and I'm 10x stronger than before.
 
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