Wow, I Hurt from Backpacking! 9 Ways to Prevent It

"Oh, do I hurt!"

You’ve likely heard and said those words many times after a backpacking trip. That unpleasant feeling of soreness. It can come from just carrying a backpack (sometimes with too much weight in it or not properly fitted) to the harsh terrain day after day on foot and leg muscles not used to such rigors.

An overstuffed pack coupled with the terrain can make you sore

The best way to minimize the painful effects of hiking is to try and prevent it as much as possible.

1. Carry the right backpack for you. Gather your gear together first, then check out backpacks at an outfitter. Make sure the backpack is properly fitted. There are also techniques for how to pack a backpack. to minimize the unpleasantness of weight bearing on tender shoulders. But do expect some pain the first few days. After all, you are doing something you have never done before. It will take time for you to adjust. So be patient with yourself and you will be amazed how quickly your body adapts.

2. Make sure you are not overpacking. Take only what you need. There are ways to cut back on pack weight simply by reducing ounces (which can quickly add up to pounds). While this may not be critical on a weekend venture, over long distances, it can attribute to lots of aches and pains. Look over your gear to see what your need and what you don’t. Have other hikers peruse your list online in trail forums to help you reduce weight. Check out this gear list for backpacking for what you need on a long trip. See the Related Blogs below for other ideas in cut in food, specialty gear, etc. 

3. While hiking, be sure you are drinking plenty of water. Our body is composed mostly of water, and water keeps joints lubricated and less likely to hurt. Carry the means to safely filter your water and bottles to carry it.

4. Eat the right foods like good proteins, veggies, dried fruits, whole grains, and cheese. Avoid useless calories that will do nothing to re-energize or heal achy joints and the micro tears in muscles. A candy bar might give you a temporary sugar boost, but then it makes you drag.

5. Make sure you are wearing the proper footwear for your foot type. Get fitted by a professional. The wrong shoes or worn-out shoes can make your legs feel very achy and sore.

6. Make sure you are getting enough sleep. I tend to crash for at least ten hours because I know during that time, the body is repairing itself. It helps reduce pain. 

7. If your need to, take some pain medicine but don’t overdo it. Advil or other NSAID products can cause wear and tear on your stomach, leading to ulcers. Preventing pain is better than trusting to drugs. If you do need a pain reliever, try the lesser one, like Tylenol. Take turmeric with pepperine also. Do not take narcotics for pain. If you need that much relief, you need to get off the trail and have your affected limb or issue looked at by a professional. 

8. Limit your mileage. Don’t try to be cool and do lots of miles when you're not ready. Take your time to adjust to the rigors of hiking. Stop often to rest, eat a snack, and enjoy a view or a flower. This is about the journey, not the destination.

9. If you feel achy even after limited hiking and it is accompanied by a headache and / or fever, get checked by a doctor. It could be an indicator of Lyme Disease.

Yes, aches and pains can come, but the joy of the trail, the views, the woods, and times with new friends makes it all worthwhile!

Related Blogs:

Lighten that Backpacking Load

Top Three Weight-Loss Challenge for Hikers

The Top 3 Weight Loss Challenge for Long Distance Hikers

One thing I agonize over is watching hikers lugging pounds of gear in backpacks and having a miserable time. They struggle along a trail that is supposed to invigorate them. This is especially true of those beginning their AT adventure come springtime at Springer Mountain in Georgia. A good many quit by the time they get to Neels Gap.

I know. I was one who lugged heavy gear for nearly half the trail.

Finding the right kind of gear to do a long distance hike can be a challenge. While I once accumulated gear in an attempt to have what I needed for my first AT long distance hike, I realized more and more through hiking info web sites, forums, and getting out there for weekends with sore aching muscles and back the necessity of going lighter. The need to get your pack weight down as much as possible so the hike is less painful and more enjoyable. So that has meant revamping the gear list of the big three.

The gear I had hoped to hike the AT with would have been -

Lowes backpack - 6 lbs
Kelty Zen Tent - 4 lbs
Marmot synthetic sleeping bag 15 degree - 3 pounds, 5 oz

Total: close to 14 lbs with the stuff sacks, etc.

The pack I began with at Springer in '07

The pack. I was given the Lowes Alpamayo for a Christmas gift. How can one say no to a thoughtful person who is trying to be helpful in supplying gear for your dream? I thought this was the pack I needed. I did carry it for part of the hike, but it became increasingly tough to haul, and it hurt like crazy. A few times I wanted to quit. Not good! Eventually I reduced the weight by close to 3 lbs and went with a Gregory Jade. Now I have reduced it even further to my pack of choice - the ULA Catalyst.


The sleeping bag. My synthetic Marmot sleeping bag I carried for the first part of my AT hike was a large monster. It was synthetic as I had heard horror stories of wet down bags putting your life in danger. If you take care of your bag by putting it in a good dry bag (check out the Z packs line of waterproof cuben fiber ones to reduce weight and while you are at it, get a liner for your pack too), you can carry a down bag that will make it through the nastiest rain. And take off 1.5 pounds for a 15 degree bag. I've used Montbell and Marmot and Western Mountaineering. Much depends on your budget (they can get whopping pricey), but I think saving money to reduce weight if hiking is your passion is a good investment. Check out used gear forums for those selling, you can save a lot.

What about tents? When I got my Kelty Zen, it was one of the lightest weight backpacking tents out there. Ten years ago. Now with sil nylon and the way manufacturers are cutting out weight on tents with lighter fabrics and pole technology, it is a thing of the past. I now have a 2 man double wall tent that weighs just over 2 lbs in the Big Agnes Flycreek UL 2. There are also tents with single wall and cuben fiber fabric that makes them even lighter. See my blog on tents for the differences in fabric and single vs double all tents.
 

My Flycreek UL 2

So what is my new weight totals for the big three?

ULA Catalyst backpack (small) - 2.7
Marmot Helium down bag (3 season) - 2.6
Big Agnes Flycreek UL 2 tent - 2 lbs

Total: 7.3 pounds

Savings - over 6 pounds

Wow that feels a lot better on my shoulders, back and legs.... Worth the effort and the investment for a good time.

Blissful's Gear Picks

I see that Backpacker Magazine has out in their March issue its picks for 2012. I thought I'd throw in a few of my own that have worked well for me in the past.


Backpack Choice - ULA Catalyst

Superior pack. Lots of room. Lightweight. Carries well. And a company that knows hikers' needs and cares about them. The most popular brand out on the trail.






Sleeping Bag Choice - MontBell Spiral Series

The MontBell bag is an excellent performer, especially with its elastic in the fabric which allows for much more freedom of movement. The down compresses well and the outer layer sheds water. It dries in a snap. You can also find it on sale at times, unlike the Western Mountaineering of which an outfitter plainly told me on the phone they do not allow anyone, no way, no how, to ever put their bags on sale. Nor do I find contact info on the WM web site anywhere for customer service and questions. Strange business ethics, imo. Which is fine. I'll stick to MontBell.

 
Sleeping pad liner - Thermarest Neoair series

I had been a huge Big Agnes insulated air core kind of user, being a side sleeper. But when Thermarest came out with their Neoair series, I was sold. I like the horizontal cushioning and the lightweight design. With care, I kept it going through most of my southbound Appalachian Trail hike (unlike BA that had to be replaced several times). Worth the money.
UPDATE - I just bought the new NeoAir Ultra Light version that just came out this year, so will let you know what I think.








Stove - Snowpeak LiteMax canister stove

The Litemax is a fine canister stove, though I had no problems at all with the MSR Pocket Rocket and also recommend it. The only reason I put this on here is because it is lighter weight than the pocket rocket. But it does the same thing and is a proven performer on the trail. If you want to save a few ounces, check it out.

Cookset - Snowpeak Trek Series - titanium is the way to go. Ultra light, holds up well, packs well. Need I say more?

Utensil - one simple lexan spork. Cheap, functional, no problems on long distances. Forget the Light My Fire spork. Dig into a jar of peanut butter and you'll see why you might curse it.

The House on Your Back

Backpacks are a big item that comes up frequently by new hikers. What should I get? When do I get it? How do I find the right size?

A variety of packs. I am carrying the HUGE Lowes backpack to start.

The nice thing is – there are many backpacks these days being constructed with much lighter materials. When I began my ’07 hike northbound, I had a six pound Lowes pack. That was the pack weight alone with nothing in it! When I reached Virginia, I realized that in order to make it through the tough parts of NH and Maine, I needed to downsize the pack. And I'm sure glad I did. I went from six pounds to a smaller pack just under three, losing three pounds. You can’t begin to imagine what three pounds less weight on your back does for you.  There’s less aching on the trails. Less exertion. Less pain. And much more enjoyment.

But in order to downsize, you need to make sure your gear is right for the pack. That is why I always advise hikers to get the gear figured out first. Never buy the pack first. Inevitably you’ll get one that is too big then proceed to try and fill it with unnecessary gear, and thus the pack weight goes up, up and away.  So figure out your gear, have that gear list “shaken” down by other hikers who know what to look for (that is, can tell you what you need and don’t need for your hike).

My son carried an Osprey for his northbound AT trek

When you have your gear ready and gathered, go to a reputable outfitter to get measured for a backpack and find one that works for you with your gear load. REI as a link for measuring your torso length for a backpack. Don’t go by your height. I happen to be fairly tall but I need a small backpack, as I have long legs but a short torso. An outfitter can measure your torso and hips accurately to get you the best size.

I went to a ULA Catalyst to finish my southbound this past spring

Packs. There are some great brands out there. Brands I have seen carried on the Appalachian Trail are Golite, Gregory, Osprey, Granite Gear, and ULA. They can vary in dimensions and in the weight of the pack itself. I eventually went to a Gregory Jade for the second half of my northbound hike and for almost all my southbound hike. Then I realized I wanted to go even lighter for a pack weight but with slightly more capacity. The ULA catalyst fit my bill very well; so long as I kept my gear weight under 33 lbs. With the lighter weight packs, the weight of your gear itself needs to fit the pack specifics or wearing the pack can be uncomfortable. Which is another reason to get gear first, pack last. 

Get the house that’s right for you, even if it might cost a bit more. A good fit makes a great hike.