My aching quads!!!

[neil d]

Over the last few years, I've developed a situation where my quadriceps are absolutely destroyed after any sort of sustained downhill hiking with a pack (on the order of 2,000+ feet over however many miles). To the point where I cannot do a squat or comfortably ease into a sitting position. Does anybody else experience this?

I generally don't care if I am sore at work on Monday and Tuesday, but after multiple consecutive big-elevation days this past weekend, the pain and discomfort was seriously impacting my ability to hike and have fun doing it.

Some running websites attribute this condition to microtears in the muscle and/or lactic acid buildup. General recommendations include 1) more conditioning, 2) managing hydration, 3) icing legs after the exercise, and 4) popping an anti-inflammatory after the exercise.

This summer I'll sit in a stream and pop a few Ibuprofin to see if that helps. I already drink plenty of fluids.

Any other wisdom out there on mitigating or preventing this condition?

[rlown]

electrolytes?

[acorad]

1) more conditioning

Also, maybe poles?

[neil d]

Yes, should specifically try electrolytes...will do that.

Use two poles with a pack.

Yes, more conditioning...always in need of more...

[grampy]

I’ll vote +1 for trekking poles; they help me a lot toward preventing joint pain and muscle strains. Ditto for hydration and electrolytes.
Simply doing “more” conditioning isn’t optimal without knowing what muscle groups to concentrate on. People are often “quad-dominant” or “hamstring-dominant”; also many have insufficient glute strength (particularly those with desk jobs). Your quads could be getting overworked if these other two muscle groups are under-developed, OR if you have flexibility issues. If you can, consult a trainer who has a good exercise physiology background.

[robow8]

There are studies that suggest that inflammation is good and that anti inflammatory drugs can hinder recovery.
https://runnersconnect.net/ibuprofen-and-running/

[c9h13no3]

There are studies that suggest that inflammation is good and that anti inflammatory drugs can hinder recovery.
https://runnersconnect.net/ibuprofen-and-running/

Specifically it hinders the strengthening of your muscles. But an ice bath or anti-inflammatory does allow you to recover faster. Most coaches allow use of an ice bath or NSAIDs at the end of your training cycle or after your tapered event, when you're not looking to make more gains in fitness.

So yeah, the ice cold stream after a hike will help you move faster the next day, but it costs you a little fitness long term.

Train (with a pack), lighten your pack, day hike more (the ultimate pack lightening method).

[chulavista]

Sounds like tendonitis. It's hard to simulate hiking/backpacking during off-season conditioning and then your knee gets a monster workout that your quads aren't used to. I would recommend some stair/hill workouts and yoga after it heals. You have to rest it to get rid of the pain/inflammation. Might take up to a month or so. I wouldn't take any pills.

[kpeter]

I always lengthen my poles for downhill and reach out ahead in order to use them as brakes. It seems to help.

[robow8]

Training for marathons, I’ve done both ice baths and ibuprofen, which both helped with soreness. My latest marathon, after long runs, I would lay down and put my feet up on the wall for 20 minutes. It almost worked as well as the ice baths or ibuprofen.