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Descent Training

Original Post
Jonny d · · Unknown Hometown · Joined Jan 2011 · Points: 40

The last couple of times I've been out, I've had no muscle soreness from upward hikes, either the day of or the day after. However, the day after I descend from an area, my calves will scream at me for a week (my quads generally are OK).
Any suggestions to whip my calves into shape for downhilling so that I'm not walking around crippled for a week after a hike-down? Keep in mind that I live in the middle of Kansas and don't have the luxury of going out my door into the mountains to "train by doing."

Chris Rice · · Unknown Hometown · Joined Jan 2013 · Points: 55

Your calves or your shins? Downhill often gives shin splints but calf soreness is not very common.

Andrew Vinzant · · Kansas City, MO · Joined Dec 2014 · Points: 1,449

As a fellow mid-westerner (Kansas City), avid mountaineer and climber I find that riding my bike frequently really helps keep my lower body (legs) in shape. I aim to ride 50 miles a week before a big trip to assure stamina for approaches and egress.

FrankPS · · Atascadero, CA · Joined Nov 2009 · Points: 276

Do you use trekking poles? I think they help greatly.

Jonny d · · Unknown Hometown · Joined Jan 2011 · Points: 40

Calves, not shins.
Yes to trekking poles question.

FrankPS · · Atascadero, CA · Joined Nov 2009 · Points: 276

That's strange - I don't feel like I'm using my calf muscles much going downhill. Are you going downhill backwards? :)

Joy likes trad · · Southern California · Joined Jul 2012 · Points: 71

I also do not understand this. Going down hurts my knees (yeah I said it), going up can make my calves sore but not usually. For me the calve muscle is essentially a stabilizer, and not recruited much in the hiking/climbing experience. Of course there are those routes that are the exception. Anyof the long face climbs in the Portal for instance.

Mark E Dixon · · Possunt, nec posse videntur · Joined Nov 2007 · Points: 974
Jonny d wrote:The last couple of times I've been out, I've had no muscle soreness from upward hikes, either the day of or the day after. However, the day after I descend from an area, my calves will scream at me for a week (my quads generally are OK). Any suggestions to whip my calves into shape for downhilling so that I'm not walking around crippled for a week after a hike-down? Keep in mind that I live in the middle of Kansas and don't have the luxury of going out my door into the mountains to "train by doing."
How about box plyos?
Kind of boring after a while, but you could use a weight vest too if your body can tolerate the impact.
Guideline #1: Don't be a jerk.

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