Leg pains - Appalachian Trail

imported
#1

SO we completed our thru hike on 25th august, anyone know how long it will be before we can get a good nights sleep as at the moment our legs/knees/feet keep waking us up. Any tips on how to improve them?
thanks

gg

gg & slip

#2

Take it from the calf master. My legs would always cramp up and I would have sleepless nights, just hiking a few miles, let alone a thru.

I stretch every morning and night. Holding each stretch for at least 30 seconds. Stretch as many muscles as you can, not just your legs. At night I always put a pillow, backpack etc. under my mattress. This helps the blood return back to the heart. Make sure you have replaced all electrolites(?) by drinking gatorade. There are other products on the market that you can use to replace the lost electrolites. I really haven’t had problems in years from following the stretching routine and elevation of the feet.

Bilko

#3

I had severe knee pain for about two months folllowing my hike. It was a little scary thinking it might be permanent but it gradually went away. One thing that seemed to help was this thing called Nurofen, which is a type of topical Ibuprofen.

I can’t speak for the cramps. didnt have them.

jalanjalan

#4

Muscle cramps are often caused by an imbalance of electrolytes [whose job it is (among other things) to distribute water to the cells] and/or a deficiency of vitamin E. Poor circulation is another common cause; your body is trying to adjust from getting an excellent daily cardio workout to relative inactivity. How is your water intake? A good rule of thumb is that you should drink each day at least a half-ounce of water for every pound of body weight - more if you’re physically active.

High on the list of suggestions is supplemental Calcium (1,500 mg) and magnesium (750 mg) as well as 400 IUs of vitamin E. Valerian Root taken at bedtime will help the muscles relax, as would a hot Epsom salt bath.

Email me if you’d like more information, which I would be happy to fax or mail to you. Or, if you can find a copy of “Prescription for Nutritional Healing” by Phyllis Bach it contains a list of supplements and suggestions for this ailment as well as many others.

Wild Hare