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BACKPACKING ARTICLES
Ice painful or swollen joints and muscles immediately after a hike.
If pain persists, continue at intervals for up to 48 hours.
Icing will decrease inflammation, reduce swelling and numb pain.
Rest after the hike, but don't become immobile. Walking or light exercise will keep blood flowing and increase recovery.
Gentle stretches will help stiff, tight muscles.
Massage painful muscles with long, smooth movements.
If needed, use a nonsteroidal antiinflammatory drug (NSAID), such as ibuprofen, to reduce pain and inflammation.
Some hikers benefit from alternating ice packs and heat therapy.
This should only be done after 48 hours and inflammation has subsided.
Applying heat immediately after a hike will increase swelling and prolong recovery time.
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