Sure, hiking can make your legs sore. But what about that nagging pain in your lower back after carrying a pack all day, or the sharp twinge in your knee on every downhill step? These common complaints have specific causes, and understanding them is the key to finding real relief. This guide goes beyond the basics of blisters and muscle fatigue. We’ll break down the biomechanics behind why certain movements cause strain and explore targeted solutions for each issue. From the role trekking poles play in protecting your joints to how a well-fitted pack can save your spine, this is a deep dive into effective pain relief for hikers and outdoor athletes.

Key Takeaways

• Prepare your body and your gear: Prevent most aches by investing in properly fitted boots and a well-adjusted pack. A simple 5-minute dynamic warm-up before you start and a cool-down stretch afterward makes a huge difference in how you feel the next day.
• Address pain the moment it starts: Don’t just push through discomfort. Pack a topical analgesic with menthol and camphor, like a Dragon Pain Relief Roll-Up, for easy, on-the-spot application to soothe sore muscles and joints before they become a bigger problem.
• Prioritize post-hike recovery: What you do after your hike is just as important as the hike itself. Rehydrate, refuel, and use static stretches for your legs and back. Applying a topical balm to key areas can soothe tired muscles and kickstart your body’s repair process.

Why Do You Hurt After a Hike? Common Aches Explained

There’s nothing quite like the feeling of reaching a summit or finishing a long trail. But along with that sense of accomplishment, it’s common to feel a few aches and pains. Hiking is a fantastic full-body workout, but it places unique demands on your muscles and joints that can leave you feeling sore, stiff, and tired. Understanding why you hurt is the first step toward feeling better faster and preventing discomfort on your next adventure.

From the repetitive impact of each step to the strain of carrying a pack, your body is working hard. Factors like uneven terrain, steep descents, and the weight on your back all contribute to common hiking pains. The good news is that most of this discomfort is manageable and often preventable. By pinpointing the source of your aches—whether it’s your knees, back, or feet—you can learn how to prepare your body, pack smarter, and recover more effectively. Let’s break down the most common culprits behind post-hike pain.

Knee Pain From Downhill Impact

If your knees scream at you on the way down a mountain, you’re not alone. While climbing uphill challenges your cardio, the descent is what really tests your joints. Going downhill is especially hard on your muscles and joints, causing more strain and a higher risk of injury. Each downward step creates a braking force that puts significant stress on your patellar tendon and the surrounding cartilage. Over thousands of steps, this repetitive impact can lead to inflammation, soreness, and that all-too-familiar ache around your kneecaps. Proper form and trekking poles can help, but this is one of the most common complaints for hikers of all experience levels.

Ankle Sprains on Uneven Terrain

Rocky paths, tangled roots, and loose gravel make for a beautiful trail, but they also create an unstable surface for your feet. Ankle pain and sprains are very common problems for hikers, often happening when you roll your foot unexpectedly. Your ankles are constantly working to stabilize your body, and a single misstep can overstretch the ligaments, leading to a painful sprain. This is especially true if you’re not used to hiking or if the supporting muscles around your ankle are weak. Wearing supportive footwear is key, but even the best boots can’t prevent every twist and turn on a challenging trail.

Lower Back Pain From a Heavy Pack

Your backpack is your lifeline on the trail, but it can also be the source of significant lower back pain. Even a well-fitted pack adds considerable weight that your core and back muscles have to support for hours on end. If the pack is too heavy or not adjusted correctly, it can pull your shoulders back and cause you to lean forward, placing immense strain on your lumbar spine. This sustained pressure can lead to muscle fatigue, stiffness, and a deep, persistent ache in your lower back that makes it hard to stand up straight after a long day of hiking.

Neck and Shoulder Strain

Just as a heavy pack strains your lower back, it also takes a toll on your neck and shoulders. Hikers often get neck pain because of heavy backpacks and poor posture. The weight of the pack constantly pulls down on your shoulder straps, which can cause the trapezius muscles—the large muscles that span your neck, shoulders, and upper back—to become tight and sore. This often gets worse as you get tired and your posture starts to slump forward. The result is a stiff neck and knotted shoulders that can linger for days after your hike is over.

General Muscle Soreness and Fatigue

If you feel a dull, widespread ache in your legs, glutes, and core a day or two after a tough hike, you’re likely experiencing Delayed Onset Muscle Soreness (DOMS). This is a completely normal response to putting your muscles through more work than they’re used to. Normal muscle soreness is a dull ache that appears 24 to 48 hours after a strenuous workout and is a sign that your muscles are repairing and getting stronger. While it can be uncomfortable, it typically feels better with gentle movement and resolves on its own within a few days.

Foot Pain, Blisters, and Plantar Fasciitis

Your feet are your foundation on any hike, and they take a serious beating. The most immediate issue for many hikers is blisters, which form from friction between your skin, socks, and boots. Beyond blisters, the repetitive impact of walking on hard ground can lead to more persistent issues like plantar fasciitis—an inflammation of the tissue on the bottom of your foot that causes sharp heel pain. Taking care of your feet with well-fitting boots, quality socks, and immediate blister care using products like moleskin is essential for staying comfortable on the trail.

How to Find Immediate Relief on the Trail

You’re miles from the trailhead, the scenery is breathtaking, and then it happens—a sharp twinge in your knee, a rolled ankle, or the familiar ache in your lower back starts to flare up. Pain on the trail can quickly turn a great day into a miserable one, but it doesn’t have to end your adventure. The key isn’t just pushing through it; it’s about being prepared with smart, immediate solutions. Having a few simple strategies and the right tools in your pack can make the difference between finishing strong and limping back to the car.

When discomfort shows up uninvited, you need a plan that works right then and there. This isn’t about complex medical procedures, but rather quick, effective actions you can take mid-hike. From addressing an acute injury the moment it happens to managing that nagging soreness that creeps in after a few hours, knowing what to do is empowering. We’ll cover the essential techniques and must-have items for your pack that provide fast relief, so you can handle pain confidently and get back to enjoying the view. These steps are designed to be simple enough for anyone to use, ensuring you can address issues quickly before they become bigger problems. Think of it as your on-the-go first aid kit for aches and strains.

Use the RICE Method for Acute Injuries

If you experience a sudden injury like a twisted ankle or a strained muscle, your first move should be the RICE method. It’s a classic for a reason. RICE stands for Rest, Ice, Compression, and Elevation. While you might not have an ice pack, a cold stream or even a water bottle can help reduce swelling. Modern advice also adds Protection (like using a trekking pole for support) and Optimal Loading, which means introducing gentle movement when it feels right. The goal is to stabilize the injury and manage initial swelling so you can assess the situation and get back to the trailhead safely.

Apply Topical Relief With Menthol and Camphor

For targeted relief from muscle and joint aches, a topical analgesic is a hiker’s best friend. The cooling sensation of menthol and camphor can provide fast-acting comfort right where you need it. Dragon Pain Relief is formulated with powerful levels of these natural ingredients to penetrate deep and soothe discomfort at the source. Unlike pills that take time to work, a topical balm gets to work immediately, helping to ease soreness from a heavy pack or stiffness in your knees. The added support from cannabinoids may also enhance the overall effect.

Pack a Dragon Pain Relief Roll-Up for Easy Use

Convenience is everything when you’re packing for a hike. That’s why a Dragon Pain Relief Roll-Up is the perfect addition to your pack. The no-mess, roll-on applicator lets you target sore spots like your neck, back, or knees without getting your hands greasy. It’s lightweight, compact, and easy to apply on the go, whether you’re taking a quick water break or setting up camp for the night. Having quick, targeted relief readily available means you can address aches the moment they start, preventing them from turning into a bigger issue down the trail.

Stay Hydrated and Balance Your Electrolytes

Sometimes, muscle cramps and fatigue are your body’s way of telling you it needs more than just water. Dehydration and an electrolyte imbalance can lead to dizziness, lightheadedness, and painful muscle cramps. As explained by Hike Oregon, electrolytes are essential for fluid balance and proper muscle function. Be sure to sip water consistently throughout your hike and pack an electrolyte supplement, like a powder or tablet, to add to your water. This simple step can prevent a lot of unnecessary pain and keep your energy levels stable for the long haul.

Know When to Rest vs. Push Through

There’s a difference between manageable soreness and pain that signals a real injury. It’s crucial to listen to your body and know when to take a break or even turn back. Pushing through sharp, persistent, or worsening pain can turn a minor strain into a serious problem that requires a much longer recovery. If you’re feeling more than just tired, find a safe spot to rest, assess the situation, and apply some of the relief methods we’ve discussed. As pain management experts suggest, a gradual and careful return to activity is always the smartest approach to avoid re-injury.

Should You Pack Over-the-Counter Pain Meds?

When you’re miles from the trailhead and a knee starts aching, it’s tempting to reach for an over-the-counter pain pill. Many hikers keep a small bottle of ibuprofen or acetaminophen in their first-aid kit for this very reason. While these can be helpful for managing acute pain, it’s smart to understand what they do, their potential risks, and why a topical analgesic might be a better first line of defense on the trail. Making an informed choice helps you manage discomfort effectively without unwanted side effects.

Understanding Ibuprofen for Inflammation

Ibuprofen (found in brands like Advil and Motrin) is a nonsteroidal anti-inflammatory drug, or NSAID. As the name suggests, NSAIDs are designed to tackle both pain and inflammation. If you’ve rolled an ankle and are dealing with swelling, or your joints feel puffy and sore after a long downhill stretch, ibuprofen can help reduce that inflammatory response. It’s a solid choice for acute injuries where swelling is a primary concern, but it’s not always the best option for general muscle soreness.

Using Acetaminophen for Pain

Acetaminophen (the active ingredient in Tylenol) works differently. It’s an analgesic, which means it focuses on relieving pain but doesn’t have anti-inflammatory properties. If you have a headache from the altitude or general aches without noticeable swelling, acetaminophen can be a great choice. It’s also often easier on the stomach than NSAIDs, making it a go-to for hikers with sensitive digestive systems. Just remember to use it as directed, as it only addresses the sensation of pain, not the underlying inflammation.

Timing Your Dosage Safely

Whether you choose an NSAID or acetaminophen, using it correctly is key. It’s important to use over-the-counter medicines wisely and be aware of their risks. Always follow the dosage instructions on the packaging and avoid taking more than recommended, especially on multi-day trips where you might be tempted to pop another pill to keep going. Pay attention to how much time you leave between doses and never mix different pain relievers without consulting a doctor. Your goal is temporary relief, not creating a bigger problem.

Know the Risks of Long-Term Use

Relying on oral pain medication for every hike can have consequences. Research shows that long-term use of ibuprofen, for example, can be less safe than once thought, with gastrointestinal bleeding and cardiovascular risks being two of the most cited concerns. Masking pain can also cause you to push through an injury, potentially making it worse. These medications are best used for occasional, acute situations rather than as a routine part of your hiking prep.

Why a Topical Like Dragon Is a Great Alternative

Instead of relying on pills, consider a topical solution that works directly where you hurt. A product like a Dragon Pain Relief Roll-Up delivers targeted relief without the systemic side effects of oral medications. The mess-free applicator makes it easy to use on the trail—just apply it to your sore knee, tight shoulder, or aching back. The cooling power of menthol and camphor gets to work quickly, providing hours of relief from muscle soreness, stiff joints, and strains, so you can keep moving comfortably and confidently.

Stretch and Strengthen: Your Pre- and Post-Hike Routine

The best way to manage trail-related aches is to prevent them from happening in the first place. While you can’t always avoid a rolled ankle or a surprise blister, you can significantly reduce muscle soreness and joint strain with a consistent routine. Think of it as an investment: a few minutes of focused movement before and after your hike can save you days of discomfort later.

This isn’t about adding a complicated, hour-long workout to your day. It’s about simple, targeted movements that prepare your body for the demands of the trail and help it recover afterward. A smart warm-up gets your blood flowing and your muscles activated, while a proper cool-down helps ease tension and kickstart the recovery process. By making these routines a habit, you’ll feel stronger on your hikes and bounce back faster, ready for your next adventure.

Your Pre-Hike Warm-Up Routine

Before you hit the trail, your goal is to wake up your muscles, not stretch them into submission. Skip the static, long-hold stretches and focus on dynamic movements that mimic hiking. Think leg swings (forward-and-back and side-to-side), torso twists, and walking lunges. These motions increase blood flow and improve your range of motion. As Backpacker Magazine points out, preventing neck pain starts with good posture and a strong core, so be sure to engage your abdominal muscles during your warm-up. A quick application of a Dragon travel size balm can also help get your muscles ready for action.

Simple Stretches for the Trail

When you stop for a water break, take 60 seconds to stretch. These mini-sessions prevent stiffness from setting in, especially in your neck, shoulders, and lower back. If you feel your neck muscles tightening up, try some of the simple movements recommended by experts: gently turn your head from side to side, tilt your ear toward your shoulder, and slowly look up and down. For your lower back, stand and place your hands on your hips, then gently arch your back. A quick calf stretch against a tree or rock can also do wonders for your legs and feet.

Cool Down and Recover After Your Hike

Once you’ve kicked off your boots, resist the urge to immediately collapse on the couch. A 5- to 10-minute cool-down helps your body transition from a state of work to rest. This is the time for static stretches, holding each for 20–30 seconds. Focus on your quads, hamstrings, glutes, calves, and hips. To help with swelling, some orthopedic specialists suggest using cold packs on your joints. Follow up by massaging a Dragon Pain Relief Jar into sore spots. The cooling power of menthol and camphor provides immediate relief, while the supportive cannabinoids can enhance the formula’s effects.

Build Long-Term Strength for Healthier Joints

What you do between hikes is just as important as your pre- and post-hike routine. Building strength in the muscles that support your joints is your best defense against long-term pain. Focus on low-impact exercises like swimming, cycling, or using an elliptical machine to build endurance without stressing your joints. Incorporate strength training that targets your legs, glutes, and core—think squats, lunges, and planks. A stronger body is a more resilient body, better equipped to handle whatever the trail throws your way. Finding the right daily support, like a product from our Extra Broad Spectrum line, can also be part of your long-term wellness plan.

How the Right Gear Can Prevent Pain and Injury

The best way to manage pain on the trail is to prevent it from happening in the first place. While stretching and conditioning are crucial, the gear you choose plays an equally important role in protecting your body from the stress of hiking. Think of your equipment not just as tools for the journey, but as a support system for your muscles and joints. The right gear works with your body, absorbing shock, providing stability, and distributing weight correctly so you can move more efficiently and with less strain.

Investing in high-quality, properly fitted equipment is an investment in your long-term health and enjoyment of the outdoors. A poorly fitted backpack can lead to nagging shoulder and back pain, while the wrong shoes can cause everything from blisters to joint issues. Each piece of gear, from your boots to your trekking poles, is a chance to reduce impact and prevent the common aches that can cut a hike short. Before you hit the trail, take the time to make sure your setup is designed to support you, not hold you back.

Choose Proper Hiking Boots and Insoles

Your feet are your foundation on any hike, so choosing the right footwear is non-negotiable. Look for hiking boots that support your ankles and have soft cushioning to absorb the impact of every step. A proper fit is everything—too loose, and you’ll get blisters; too tight, and you’ll bruise your toes on the downhills. It’s always a good idea to get fitted at an outdoor specialty store to find the perfect match for your foot shape. Don’t forget to break in new boots on shorter walks before tackling a long trail. For even more support, consider adding specialized insoles to improve alignment and reduce strain on your arches, knees, and back.

Use Knee and Ankle Braces for Stability

If you have a history of joint tenderness or simply want extra protection on challenging terrain, braces can be a lifesaver. Ankle and knee supports are designed to provide external stability, which is especially helpful on rocky, uneven, or slippery trails where a single misstep can lead to a sprain. According to the experts at Bauerfeind, using an ankle or knee support can help keep your joints stable, prevent too much strain, and ultimately make your hike more comfortable and secure. Think of them as a safety net for your joints, giving you the confidence to move freely without worrying about instability.

Rely on Trekking Poles to Reduce Stress

Trekking poles aren’t just for balance—they are one of the most effective tools for reducing wear and tear on your body. By using your arms to help propel you forward and support your weight, trekking poles can significantly take stress off your joints, particularly your knees, hips, and ankles. They are especially beneficial during long descents, where they absorb much of the impact that would otherwise go straight to your knees. On uphill climbs, they allow you to engage your upper body, giving your legs a bit of a break. Plus, they provide extra points of contact for better balance on tricky sections of the trail.

Fit and Pack Your Backpack Correctly

That nagging pain in your neck, shoulders, or lower back after a hike often points to one culprit: your backpack. A pack that doesn’t fit correctly forces you to compensate with poor posture, leading to strain. As Backpacker Magazine notes, one of the best ways to avoid neck pain is having a backpack that fits you correctly. Ensure the hip belt sits squarely on your hips to transfer the load off your shoulders. When packing, place heavier items like water and food in the middle of the pack and close to your spine to maintain your center of gravity. And don’t forget to pack a travel-size pain relief balm for easy access.

Natural Pain Relief Methods for Outdoor Athletes

When you’re dealing with aches and soreness after a long day on the trail, you want relief that works with your body, not against it. While over-the-counter medications have their place, a well-rounded recovery plan includes natural methods that support your body’s healing process. These techniques can help you manage discomfort, reduce stiffness, and get you back to your next adventure feeling stronger. From simple temperature therapies you can do at home to mindfulness practices that build resilience, these strategies are powerful tools for any outdoor athlete. They don’t require a prescription and can easily be integrated into your pre- and post-hike rituals. The goal isn’t just to mask the pain but to actively participate in your recovery, listening to your body and giving it what it needs to repair and rebuild. By incorporating these methods into your routine, you can create a sustainable approach to pain management that keeps you moving for years to come, ensuring that your love for the outdoors doesn’t come at the cost of your long-term well-being. It’s about building a toolkit of strategies that you can rely on, whether you’re dealing with a sudden ankle twist or the familiar ache of tired muscles.

Try Heat and Cold Therapy

One of the most timeless and effective methods for managing pain is heat and cold therapy. The key is knowing which one to use and when. Think of it this way: ice is for injuries, and heat is for muscles. If you twist an ankle or feel a sharp, acute pain, applying cold can help reduce swelling and numb the area. For the first 48 to 72 hours after an injury, cold therapy is your best friend. On the other hand, for chronic stiffness or sore, overworked muscles, heat therapy is the way to go. A warm compress or a hot shower can increase blood flow, helping to relax tight muscles and soothe general aches after a strenuous hike.

Use Massage and Self-Myofascial Release

Getting a professional massage is a fantastic recovery tool, but you can also take matters into your own hands with self-myofascial release (SMR). This is just a technical term for self-massage that targets the tight connective tissue surrounding your muscles. Using tools like a foam roller or a massage ball allows you to apply direct pressure to sore spots like your calves, quads, hamstrings, and upper back. This process can help release muscle knots, improve circulation, and restore flexibility. Spending just 10 to 15 minutes on SMR after a hike can make a huge difference in how you feel the next day, helping you work out the kinks before they become bigger issues.

Manage Pain With Breathing and Mindfulness

Pain isn’t just a physical sensation—your mind plays a huge role in how you experience it. This is where breathing and mindfulness techniques come in. When you feel pain, your body often tenses up, which can make the feeling worse. By practicing deep, diaphragmatic breathing, you can help calm your nervous system and release that tension. Mindfulness for pain management teaches you to observe the sensation without judgment, which can change your relationship with discomfort and build mental resilience. You can practice this anywhere, whether you’re taking a break on the trail or recovering at home. It’s a powerful skill that helps you stay in control, even when your body is feeling challenged.

Harness Natural Terpenes With Dragon Pain Relief

For targeted, on-the-spot relief, a high-quality topical is an outdoor athlete’s secret weapon. Our formulas are powered by menthol and camphor, active ingredients that create a cooling and warming sensation to temporarily soothe sore muscles and joints. Simply apply it directly to the affected area and let the terpene-rich blend get to work. To complement these effects, we use nano-emulsified cannabinoids, which studies suggest can support your body’s recovery efforts. Our mess-free Roll-Ups are perfect for stashing in your pack, giving you an easy way to address aches and stiffness right when they start, so you can finish your adventure strong.

Putting It All Together: Your Outdoor Pain Management Plan

A great day on the trail starts long before you hit the trailhead and ends well after you’ve taken off your boots. Creating a solid plan for managing aches and preventing injuries is the key to enjoying your adventures for years to come. It’s not about having one magic solution, but about building a system of smart habits that support your body before, during, and after every hike. This means preparing your muscles for the work ahead, packing the right tools for on-the-trail care, and giving your body the recovery it deserves afterward.

Think of it as a cycle: proper preparation reduces the risk of pain, an on-trail toolkit helps you manage anything that comes up, and a dedicated recovery protocol ensures you’re ready for the next outing. By integrating these steps into your routine, you can spend less time worrying about discomfort and more time soaking in the views. Let’s break down what that looks like in practice.

Before You Go: Prep and Gear Checklist

Proper preparation is your first line of defense against trail-related pain. As experts note, “It’s important to get your body ready for hiking, especially if you spend a lot of time sitting.” Before you leave, run through this checklist:

• Gear Check: Are your boots broken in and supportive? Is your backpack fitted correctly to distribute weight evenly?
• Pack Smart: Include a basic first-aid kit, plenty of water, electrolyte-rich snacks, and your go-to pain relief. A Dragon Pain Relief Travel Size balm is perfect for stashing in your pack.
• Warm-Up: Perform 5–10 minutes of dynamic stretching, like leg swings and torso twists, to get your blood flowing and prepare your muscles and joints for the hike ahead.

On the Trail: Your Pain Management Toolkit

Even with the best prep, things can happen. Knowing how to respond immediately can prevent a minor issue from becoming a major one. If you feel a tweak or strain, the classic RICE method (Rest, Ice, Compression, Elevation) is a great starting point. For general soreness or stiffness, a topical analgesic provides targeted comfort right where you need it. The menthol and camphor in our Roll-Up applicators deliver a cooling sensation that soothes tired muscles without you having to get your hands messy. It’s also important to listen to your body—know the difference between muscle fatigue you can push through and sharp pain that’s signaling you to stop.

After the Adventure: Your Recovery Protocol

What you do after your hike is just as important as what you do during it. Your body needs time to repair and rebuild. Instead of collapsing on the couch, dedicate a few minutes to a simple recovery routine. Start with a gentle cool-down and some static stretching, holding each stretch for at least 30 seconds. Rehydrate with plenty of water and refuel with a protein-rich snack or meal. For deeper muscle relief, apply a generous amount of a Dragon Pain Relief Jar balm and gently massage it into sore areas like your calves, quads, and lower back. As one source wisely advises, it’s important not to “rush back to your sport,” so give yourself adequate rest before your next big adventure.

Form Habits for Long-Term Injury Prevention

The ultimate goal is to build a body that’s resilient enough to handle any trail. This comes from forming consistent, long-term habits. Pay attention to your body’s signals—pain is a message, and understanding this signal helps you avoid more serious harm. Make core strengthening and balance exercises a regular part of your fitness routine to support your spine and stabilize your joints. Finally, always prioritize good posture and properly fitted gear. These small, consistent efforts add up, creating a strong foundation that keeps you hiking happily and healthily for the long haul.

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Frequently Asked Questions

What’s the biggest mistake hikers make that leads to pain? Honestly, the most common mistake is simply not preparing. Many of us are so excited to get outside that we skip the simple things that make a huge difference. This includes not doing a quick dynamic warm-up at the trailhead, using a backpack that isn’t fitted correctly, or wearing boots that haven’t been broken in. A few minutes of thoughtful preparation can truly save you from days of unnecessary soreness.

My knees always ache after going downhill. Is there anything I can do on the trail? Absolutely. Going downhill is tough on the knees, but you have options. Using trekking poles is probably the single best thing you can do, as they transfer a significant amount of weight and impact from your legs to your arms. You can also try taking smaller steps to reduce the braking force on your joints. For immediate comfort, a topical analgesic with menthol and camphor can provide a cooling sensation that helps soothe that familiar ache.

Is it better to use a topical balm or take an ibuprofen for hiking pain? It really depends on the type of pain you’re feeling. Ibuprofen can be effective for reducing inflammation from a sudden injury, like a twisted ankle. For the more common issues of muscle soreness and joint stiffness, a topical balm is an excellent first choice. It allows you to target the discomfort directly at the source without the potential stomach upset or other systemic side effects that can come with oral medications.

How can I tell the difference between normal muscle soreness and a real injury? This is such an important question. Normal muscle soreness typically feels like a dull, widespread ache that appears 24 to 48 hours after your hike and actually feels a bit better with light movement. An injury, however, usually involves a sharp, specific, or persistent pain that gets worse when you try to use that area. If the pain is severe, doesn’t improve with rest, or you notice significant swelling, it’s always best to get it checked out.

I just finished a long hike and I’m exhausted. What’s the most important thing to do for recovery? Before you collapse on the couch, dedicate just ten minutes to a proper cool-down. This is the perfect time for some gentle, static stretching for your legs, hips, and back to help prevent stiffness from setting in. Rehydrating with plenty of water and refueling with a good meal are also crucial. To give your muscles some extra attention, massaging a topical balm into your sorest spots can provide soothing relief and help kickstart your recovery.