Calves - hiking - ow!

[maillotpois]

Before I got a bike, hiking used to be my big thing. I've climbed Mt. Whitney a half dozen times (about 20 miles RT) and would always go off on the weekends to hike in the mountains outside San Diego where we lived at the time.

Now that I have a bike, I just hike on vacations, mostly in Yosemite. But when I do hike, I notice now that my calves kill me the day afterward. It's crazy. I can ride my bike 375 miles, but hiking makes me limp for days!

I figure it's muscle conditioning, so does anyone have any suggestions for weight work or exercises which might minimize this?

Yesterday, we had a field trip which involved hiking down to Kirby Cove and then back up again. Probably 1.5 miles each way, all on a big hill. But my legs hurt more than they did after last weekend's 200k!!!

[Brandi]

That is so funny you mention that. My husband and I went for a hike to help clear he's mountain bike trail. Lot's of thistle and wild artichoke growing over the single track. When we got back we both noticed our legs were sore. We are going back packing next weekend too. I used to be a big time walker before a became a runner then a cyclist. I would try doing some stair work with weights. And try just taking a few walks before a big hike I find that helps. We are doing just an overnight back packing trip this friday just a trial run so we are a little more in shape for the big one next weekend. And stretch but I am sure you already know that one.

[SadieKate]

I did some push ups last night. I will do some again today. I will NOT be sore. Right? :o

Maybe I better add some boat poses to that. Ow, this is gonna hurt.

[maillotpois]

That is so funny you mention that. My husband and I went for a hike to help clear he's mountain bike trail. Lot's of thistle and wild artichoke growing over the single track. When we got back we both noticed our legs were sore. We are going back packing next weekend too. I used to be a big time walker before a became a runner then a cyclist. I would try doing some stair work with weights. And try just taking a few walks before a big hike I find that helps. We are doing just an overnight back packing trip this friday just a trial run so we are a little more in shape for the big one next weekend. And stretch but I am sure you already know that one.


Stairs - good idea! Thanks! Maybe I'll hit the dreaded stairmaster at the gym before spinning. Glad to hear it's not just me. It seems so silly to be in pain from such a little thing.

[Brandi]

I have stairs in my house. A lot of them, when I go away to work and come home after being gone like a month. My legs hurt a couple days after getting home. That is just from running up and down them cleaning and stuff. And then of coarse I get back on my bike and then I am really messed up!

[DirtDiva]

I have never felt leg pain like I felt after a friend and I did a four-day, 75ish kilometre tramp (that would be a 'hike' in American, 'cept with more rain ;)). The worst part was the walk back to town after we'd finished the track proper. Ow ow ow! I was hobbling for days afterwards! My knee was a little sore, but it was mostly muscle pain; I think there must have been several litres of lactic acid in each of my quads alone... :eek: :p

[Lise]

A couple of weeks ago, I was in DC for a day, meeting up with family to drive to VA for a wedding. Mom and I went to the Phillips Collection, then she took the bus back to my brother's place. I elected to walk up Connecticut Ave, and down through the Nat'l Zoo, then up the hill to my brother's house. Great walk, I do it every time I'm there (ie, every other year), and no big deal. The next day, my calves were unbelieveably sore. I could not figure out why! Did I run? no. Did I ride my bike a lot? no. WTH? Took me most of the day to remember the uphill/downhill/uphill walking. :rolleyes: It doesn't hurt to go for a long walk here in Illinois!

Signed, your flat-lander friend, Lise

[DirtDiva]

Oh, yeah - that walk we did did have about 20km of uphill and 20km of downhill. You think about the uphill bit being hard with your heavy pack on, but it was the downhill that was the most uncomfortable by far.

[yellow]

MP, are they actually sore or are they so tight they feel sore?

I get really bad calf pain from tightness after hiking (or running or whatever) uphill. It's right where the actual calf muscle (gastrocnemius) attaches to the plantar tendon, which is kind of low down on the whole "calf". Excruciating pain. I've found that it helps if I stretch WHILE hiking, but if I don't and the tightness comes upon me, I just have to stretch, roll it with The Stick, and essentially wait for it to "relax" for a couple of days.

I doubt you need to work your calves any more. Cycling is so good for them and you are one bad*** cyclist. Perhaps it was just the lower hyperextension (dropping your heel below the level of "flat", over and over...)?

[Brandy]

Stairs - good idea! Thanks! Maybe I'll hit the dreaded stairmaster at the gym before spinning. Glad to hear it's not just me. It seems so silly to be in pain from such a little thing.


Does your gym have a step-mill? I remember reading that it was better for hiking preparation than the regular stairmaster. I just googled and found it!

http://seattletimes.nwsource.com/pacificnw/2002/0414/fitness.html

[Duck on Wheels]

Yep. Hiking and biking use somewhat different muscles. This is why my daily hikes didn't have me in shape for a 100k ride, whereas Trek420 who finished in half the time I used on 43miles was panting trying to keep up with me walking up Warrington Road. It is also why I plan to alternate my workouts, both the daily commutes and the weekend longer treks. I wanna be in shape for both ... or, well, somewhere near in shape for both, even if it means not being in super shape for either.

[Aint Doody]

Everything seems to take different muscles. I'm in really good shape (for my age). I was in France with my sister and niece for a week. We walked a bunch--no problem because I walk, cycle, aerobics--all that stuff. Then one day we climbed to the top of the Arch of Triumph and also up Notre Dame de Paris. The next day I could barely move my legs! And I have stairs in my house--but they don't go up that high! We all gotta cross train!

[fatbottomedgurl]

I hit the trail on my bike for the first time today since I started riding again. Figured I was in good enough shape, leg-wise and cardio. Rode seven miles to trailhead, then up another four or so, then had to walk steep parts on and off for a mile. Ouch ouch ouch!!! I thought my calves were ripping off! Don't know if it was lactic acid or what.:confused:

[maillotpois]

MP, are they actually sore or are they so tight they feel sore?

I get really bad calf pain from tightness after hiking (or running or whatever) uphill. It's right where the actual calf muscle (gastrocnemius) attaches to the plantar tendon, which is kind of low down on the whole "calf". Excruciating pain. I've found that it helps if I stretch WHILE hiking, but if I don't and the tightness comes upon me, I just have to stretch, roll it with The Stick, and essentially wait for it to "relax" for a couple of days.

I doubt you need to work your calves any more. Cycling is so good for them and you are one bad*** cyclist. Perhaps it was just the lower hyperextension (dropping your heel below the level of "flat", over and over...)?


Yeah, I think it was the uphill/downhill business. When we hike in Yosemite, going up to Nevada Falls or whatever, that is also uphill/downhill and I think that's the key. Nothing hurts while I am actually doing it - it is the next day. Will try stretching and - advil...

[Pedal Wench]

Oh no! I leave Monday morning for a two week hike across the Grand Canyon! I thought that all the biking would really help train for this trip! Actually, my BF has always been a biker. Whenever we hiked, he always said that his calves hurt too. Guess I'll be hurting pretty bad too. Is it the downhill or the uphill that makes it worse? Obviously, I'll be hiking downhill first. (We're starting on the North Rim, hiking to the river, across and then out Hermit's, rest, then back down Grandview and across to the North Rim.)

[maillotpois]

Oh wow Pedal Wench - what a great trip. Have fun!!

[DirtDiva]

That does sound like a great trip!

In my experience, uphill is harder on the muscles and downhill is harder on the joints. Kinda makes sense, too: your muscles have to work harder to move your weight uphill against gravity and your joints cop a greater impact coming downhill with gravity.