How to Recover FASTER from a Big Hike

If you’re looking for exercises for tired legs are long days of hiking, climbing, or skiing in the mountains than look no further! In this video I’m diving into 5 of the most overlooked aspects of recovery from hiking. You’ll see the links that I mention in the video here:
Elements program: chasemountains.io/elements/
Daily Movement Routine for Hikers►
• A Daily Movement Routi...
Lucas Rockwood's TED Talk about Breathing Techniques►
• Change Your Breath, Ch...
Foam Rolling Program►
(right now it's getting an update)
Nacot Massage Gun►
www.nacotshop.com/
TRAIN WITH ME
►Membership: chasemountains.io/momentum/
►Mountain Proof Ankles: chasemountains.io/mountain-pr...
►Mountain Proof Knees: bit.ly/MPK-program
►All training programs: chasemountains.io/programs
SUPPORT
Buy a tee to support the channel ►basecampmerch.threadless.com/
Info on the Gear I Use ►kit.co/ChaseMountains
Support the Channel on Patreon ► / chasemountains
CONNECT
Connect with me on Instagram ► / chase_mountains
Visit my blog & website ►www.chasemountains.io

[@nattydred2593]

When my children grew old enough to hike for a couple of hours without a pack I started to take them on weekends hikes. I imagined this would set them up for experiencing the joy of getting to a peak people usually only see from a distance. But after a couple of years they lost interest with the local hikes, and I let it go, and spent most of last year and this year hiking alone. Yesterday they came along and on a beautiful Spring hike, and they pushed themselves with setting the hike objectives, overruling my shorter suggestions, and came home tired, with achy feet, but happy. I don't know whether they'll come to enjoy hiking and make it part of their own lives, but I know if they do, it will have to be on their own terms. Thanks. Nice video.

[@ChaseMountains]

Either way you've done your part!

[@1LeggedAdventures]

I've always thought this breathing thing was the epitome of the hippie, yoga, mindset. But here I was in the tub trying to relax some muscles post handcycle workout and gave it a go. Wow. Felt amazing. My apologies to the hippies and yogis. Note to self, open your mind!!! Thanks bro.

[@ChaseMountains]

Heeey! Welcome to the club! I'll send out your hippie membership card in the mail. Keep it up, it's the best!

[@1LeggedAdventures]

@@ChaseMountains excellent! Lol.

[@jeanluno2521]

So if I want to stetch from a long running day, I need to ...run... Nice one !

[@What.cha.saybruh]

I’m so happy I found your channel!! Thank you for all the information so useful and positive. I’ll be staying tune to new content! 😊

[@sigsegv111]

me2 :)

[@nunaubzness3266]

Great information. You do a good job simplifying these subjects. Thanks

[@paulmelde919]

Great stuff. I would add a warm Epson salt bath works wonders for me.

[@AllThingsConsidered333]

Me too. And if I can’t do the bath, then rubbing magnesium oil on my legs really helps. I do that anyway every night at bedtime to prevent nighttime leg cramps. Works wonders.

[@trailahead]

another great video with lots of straight to the point info

[@aliensoup2420]

My greatest method to recover from a strenuous, long hike is to EAT. I learned this on 2 occasions : once after missing dinner after a Grand Canyon 16 mile rim to river to rim day-hike, I woke up the next morning barely able to walk. I repeated the same mistake a month later after a Half Dome day-hike. A few years later on a hiking tour, I did a 20 mile hike of Painted Canyon/Cascade Canyon loop in the Wyoming Tetons, and immediately afterward I found a barbecue restaurant and pigged out on ribs, chicken, beans, etc. Lots of protein and water. The next day I felt great - drove to my next hiking destination in Colorado, and summited Longs Peak the following day on a roundtrip day-hike with no problems. I had a steak dinner after that, and felt fine the next morning. Now I also bring a protein powder to mix and drink right after my hike to recover. Feed your starving muscles.

[@taramisu3280]

My bf just introduced me to you content and I just have to say great stuff! Love every video and this is helping me prepare for future backpacking trips!

[@timhansler9552]

Your stuff is amazing! I really do enjoy the channel a lot at the moment! Keep it up ;)

[@ChaseMountains]

cheers man :)

[@samwilson1021]

Great video, so informative and helpful, Thankyou!

[@jantomaszrogala4230]

so good, thanks Chase

[@ermo2004]

Special thanks for the breathing part (Lucas Rockwood). Amazing stuff !!

[@outdoorsummiteer399]

Best channel on you tube love it

[@hellosheillo]

Thanks for the breathing exercises! Helped me a lot to recover

[@helenwallis5914]

Great tips. Thanks

[@marcms25]

Thanks for the vids!

[@abrahamnorthhampton3327]

This is awesome, and so useful. Any chance we will see you on the Pacific Crest Trail this year?

[@danielsingh9415]

Agave syrup, not a fan, 90% fructose, while doesn't affect my blood sugar in the short term, it worsens my insulin sensitivity long term, plus while processed by my liver, it's rate dependent, and the excess is stored as fat. No thanks. But to each, their own. Happy Trails 😎 Another great video, thanks Oh, I wanted to add, my recovery drink is ginger and turmeric powder, a lil pepper to make turmeric more absorbable, cinnamon for my blood sugar, green tea matcha, probiotics, coconut oil, coconut milk, vanilla & sweetener, I'm using a liquid vanilla monk fruit, but was using coconut sugar b4 new year's but quit sugar, again & I'm down 6lbs already...30 more to go.

[@ChuckDowe]

Thanks for sharing this awesome video with great examples of how to warm-up & cool down properly to feel better while recovering from outdoor adventures. Happy trails!

[@BackcountryPilgrim]

Been waiting for this, awesome! Thanks Chase! You need to offer "Hippy Breathing Bullshit" tshirts LOL!

[@ChaseMountains]

ahhh i can see it already

[@RustyOutdoors101]

Thanks for sharing

[@CapitanPelanas]

Thanks! Good stuff...

[@grasscutter1919]

Thanks man. Starting training for a big hike and I think this info is going to be really helpful. Cheers.

[@woofybarker3064]

Really enjoy the videos especially the comedic edits. Keep them coming! I’m an outta shape 40 year old who has gotten as fat as a Montana mule but definitely feeling inspired to get back into hiking and backpacking!

[@eg348]

Great video, thankyou! :-)

[@maximilianheck3856]

Unrelated to THIS video: the silverLight socks you recommended are dope af. Wear them on every trip and they just are a blast to have. Thank you so much, wouldn’t have found them without your shoutout

[@ChaseMountains]

You just landed yourself a feature in the Silverlight video with this comment hahaha. Video coming out on them soooon

[@ryanlyons9982]

Amazing, found this video really useful 👍 Please share the link for your WHM video as I’d like to learn more about the benefits of ice baths. Thanks

[@sunnygirlrn]

Another great video! *And I love all of the hippy breathing, meditation bs... and not just because of my name. Ha

[@dprfail]

hi, great channel i thought the general rule was warming up with dynamic stretching pre-workout and cooling down with static stretching after the workout

[@elisasanchezcorrea9739]

I would have never thought that static stretching should be avoided during recovery, but your explanation makes sense. Now I'm eager to watch all of your videos and see what else I can learn!

[@justrusty]

It seems to me that when I go out on a week-long hike, I'm fine every morning while on the trail. I just get up, get ready to hike, and head out. But the first day back in my bed I feel it - muscles all stiff and I can barely move. Almost like when I'm on the trail, adrenaline is keeping me from noticing the soreness; back at home it turns off or something.

[@lughildana]

I'm like that with colds and flu. If I'm busy in work etc I never feel sick. Get a day off then bamm, sniffles cough etc. It's kind my body knows and decides not to mess up my week by getting sick

[@choochthepooch4427]

Hey it's Kurtis doing your MPK program right now. That's cool you're into breathing and meditation too, i have been into the Wim Hof Method for 5 years now. I hope my IT band is better in time for my upcoming thru-hike of the AT.

[@ChaseMountains]

Yeah man big fan of WHM and breath work! Make sure you keep a focus on the foam rolling if the ITB is your biggest concern!

[@ashw8495]

You deserve wayyyy more subscribers. Awesome videos!

[@ChaseMountains]

They're comin! I'm finding them, or vice versa

[@ekimpp]

Just came back from biking here you are let me know how to stretch! Thank you Chase!

[@Not-cu5ir]

I really enjoy and appreciate all the great advice. Thank you

[@lool289]

im in love with my lil massage gun :D:D

[@dominiqueanderson5313]

'Magical Science!' Hehehe that cracked me up again. Thanks for the great video Chase! Have you ever visited South Africa and hiked Table Mountain?

[@ChaseMountains]

Nah I've never been to the continent. I'd love to do that and the Drakensbergs tho!

[@dominiqueanderson5313]

@@ChaseMountains Please do! It would be awesome to see videos of your experience of the Drakensberg and the 13 Peaks Challenge on Table Mountain.

[@monkeyingout]

My lower back suddenly went, can you please do a video on healing lower back injury for hikers

[@erict5878]

Hey Chase! I am a new follower. Love it so far however, the link to the massager does not work. Can you throw us another?

[@Themis33]

I only walked 12 miles. Fast pace. But I am in so much pain. Glad I've built muscle though. I've got a hiking marathon in a few months. So it's all good. How can you warm up to walk...

[@AllThingsConsidered333]

He’s got warm up videos as well. Check out his playlists on this channel. Also has a free app that includes testing to see where the body is at in terms of flexibility, endurance & strength, as well as some exercises. I am slowly doing the testing the last few days.. 2 more days and I’ll be done. I Have to go slow due to health issues that are slowly improving after years of being sick & weak. Love this guy and all the info & exercises he offers for free so people like me can build strength & get outside hiking ❤

[@JeffreyPhamigo]

I will always be jealous of your Smartwool jacket that I cant get. Cant even find a similar one... It's features combined together are a rarity!

[@flexe.8019]

You could check out the brands „Bergans“ or „Lundhags“. They have similar ones.

[@ChaseMountains]

I am concerned for its longevity, as you can see its starting to wear out... I really wish they'd bring it back!

[@pedallinraw]

If you can find them try a Patagonia R1 hoody 🙂👍🏻

[@ChaseMountains]

@@flexe.8019 true, the Tuva from Bergans looks pretty good!

[@vincentkrause7097]

A massage gun is nice but to heavy for carrying in the pack. I love to use the small Blackroll which wheights only 11g or an Nalgene bottle for foam rolling 🙈

[@kw8282]

This video is so helpful! I just finished the Mammoth March on yesterday- 20 miles😢. Thank you!

[@roydenhales7596]

Hi Can you remind me how I get the update to Elements. I got the original about a year ago and use it quite a lot

[@YourPersonalArt]

Good stuff as always! Was going to sign up for the essential program, but the link sends me to a .png photo, no course

[@katiagitkow5015]

Do you still offer the foam rolling program?

[@AndreasWilfer]

Hello Chase, I recently bought the Elements program (5 days ago as of this writing (EDIT: Apparently I can't count)). I was wondering, how do I go about updating, or was it already updated and not announced before? You mention in the video that we who bought it before would get the update for free, but I'm unsure how to go about doing that if it isn't already updated.. Do I just checkout and pay for another one and the money gets... returned? Because I can't really see a way to update it. Maybe I need an account? I'm sorry if I'm being confusing, I'm pretty confused myself.. Cheers, Andreas

[@jamberjourneys]

I have the same question!

[@Nick-cd1rm]

Is that Milton Urban? Wild.

[@ChaseMountains]

Yup sure is.

[@Spacegoat92]

I found the electrolyte tablets from aldi are fantastic!! I always take a litre of that with me to supplement my water intake. I bomb out too quickly otherwise. Especially in Qlds heat!

[@Quadrant14]

@Spacegoat92 yep I use those electrolytes and also take magnesium, 63 now I need some help anyway I can get it......

[@scotttalbot4041]

I usually add a dioralyte sachet to a cup of water, after a hike. It does seem to help.

[@kencooper7208]

What is your source for the idea that you are tearing muscles when you static stretch? And your link for the massage gun is dead.

[@KiwiPilgrim]

HI, great video, thank you. Would you mind telling me what form of magnesium tablets you take. Health ships seem to offer magnesium in several different forms.

[@ryanlyons9982]

Magnesium Glycinate is the best one

[@KiwiPilgrim]

@@ryanlyons9982 Thanks 😊

[@HAYES9521]

I love the next day aches 🙃

[@Vicentecarmonagonza]

Genial 👍

[@ChaseMountains]

Gracias! Un abrazo 🙏

[@samirashayan9911]

Thanks for the video, Very helpful! By avoiding static stretch, do you mean yin yoga -staying in each pose- for a couple of mins may not be good in general or just not for warmup & cool down? Thanks,

[@ChaseMountains]

Yeah I mean yin is great but probably not if you're sore. Vinyasa flow might be the go if you're a yogi

[@marcms25]

When is good to do static stretching?

[@ChaseMountains]

When you've identified 2 things that you need to work on and hit daily for a fixed period of time. Often. 3-6 days a week, ensuring that it's not intervening with any strength projects you're simultaneously working on. Essentially haha

[@davidives2424]

I noticed in this video in some of the stretches that you seem to be wearing Skinners (shoe socks) Am I correct? What do you think of them?

[@ChaseMountains]

Yeah they are great for this kind of stuff. I like to do my strength training outside and barefoot when possible and that's not always nice on the feet so this is a good solution. They're pretty cheap, surprisingly durable. Yeah, I like em

[@panagiotis8409]

Can you make a video about climbing?

[@ChaseMountains]

Sure. what type? Sport, trad, multipitch, alpine, big mountain? Maybe I should survey this.

[@panagiotis8409]

@@ChaseMountains Anything you want.

[@z0uLess]

What if you have massively swollen feet and ankles?

[@Artmyth]

Link to massage gun is broke..

[@projekt3658]

Broken 😅

[@Jessica-ld4bs]

2:03 😄

[@edugie1820]

Lying here, incredibly sore as shit from hiking with an oversized, heavy as f**k boots yesterday. Nothing fixes this pain man, nothing fixes this damn soreness, ugh!! I am going to chug more bcaa nd glutamine now :(

[@mattthompsett7832]

what make is your hoddie?

[@phillipp1399]

Why not static stretching accompanied by parasympathetic breathing? Tearing of fibers happens with overloading vs stretching of any flavor, right? Lengthen, increase blood flow, chill with parasympathetic stim. But it takes time and isn’t exciting.

[@ChaseMountains]

Good question, I guess that if you weren't pushing to past like 90% of your limit on the stretches it's probably okay! but dynamic just feels better :)

[@phillipp1399]

@@ChaseMountains yes yes yes! Stretching is reward, not punishment.

[@phillipp1399]

...but if you can be pushing parasympathetic waves and going 90% or more then, uh, you’re way past my level 😎

[@MrProphetius]

Stretching is not equal stretching. Depends on what u want to achieve. Is your goal to increase flexibility, then you have to stretch to max with lil pain. Is your goal cooldown/recovery/prevention of injuries then light stretching is good. some people like static, some dynamic. some active some pasive. thats not so important. try out8

[@frankboase7724]

Chase, A good idea NOT to refer to meditation as "bull-shit) /3.33

[@edwardstroud8245]

Slightly baffled by your comments about avoiding static stretches. You have other videos on developing ankle strength which involve holding the same stretch up to two minutes 🤔

[@macmurfy2jka]

Hey now, I watched that Whim Hoff video. Do I get a cookie?

[@ChaseMountains]

🍪

[@ItsAdventureTime1]

I'm one of those guys thinking...smh, this guy and his hippy yoga BS....2 hours later I'm out on my deck after trying it and thinking....damn it, this crap works.

[@ChaseMountains]

I was one of those guys too! Keep it up!

[@stijndeklerk]

Bring on the hippy BS..!! LOL

[@cinmac3]

I listened to you before , i thought i would like hearing , i hurt my hip+, are achy i needed recovery for that? but, husband over head you and encourage me to write we did not think that you really need to swear so much do y you. I want to help not listen to that…just saying thanks for tips.