<p>Emergenc-e & drink lots of fluids</p>
<p>after hard workout
epson salt bath- but important to drink the liquids otherwise you make it worse</p>
<p>if you cant have a bath then deep tissue massage.
stretch before and after</p>
<p>I’ve heard that we should buy those gel toe pads that ballerinas use on pointe, on the down part.</p>
<p>The whole trip freaks me out. I’ve been working out but I don’t seem to ever get to that “Rocky” moment where I progress to higher faster stronger. I trudge away and it’s just as hard every day. I guess that’s what comes with being 50.</p>
<p>Yes, going downhill is killer on the quads and knees. But for me, the worst part of a hilly hike is the shinsplints from going uphill. Ouch. I can deal with dead quads but there is something about shinsplints that does me in.</p>
<p>Are you hiking down to Phantom Ranch? Will you stay the night or try to turn around and hike back up the same day?
The “store” at Phantom Ranch is really a back-country lunch counter with some gift items. You might want to phone them before you count on them selling anything besides postcards, burgers and soft drinks. It’s really beautiful, though.</p>
<p>I second the cutting of the toenails advice. Also, bring along moleskin, and cover a potential blister the moment you feel a hotspot! Don’t wait or you will regret it. Bring as much water as you can carry. I don’t know which trail you’re hiking down, but we hiked down the South Kaibab Trail and there is no water to be found. I think the Bright Angel Trail might have some, but don’t count on anybody’s water but your own.</p>
<p>Just train beforehand and you’ll not have to worry about pain afterward. Stadium steps.</p>
<p>Also, get some [Trekking</a> Poles.](<a href=“http://www.sierratradingpost.com/d/314_Trekking-Poles.html]Trekking”>http://www.sierratradingpost.com/d/314_Trekking-Poles.html) They take the strain off the legs, and distribute it about your body. You’ll go faster and be steadier.</p>
<p>Horse Linament…we prefer Bigelow Oil. My 83 year old dad has been using it for more than 50 years, he’s still defering the back surgery recommended all those years ago. It’s wonderful, I use it all the time. Do NOT put it on an open sore–it will burn.</p>
<p>Have Fun!</p>
<p>ice for 24 hours (~15min out of each hour), then heat after that. That was how we treated athletic injuries around here</p>
<p>I’ve always found that much soreness can be relieved by repeating the action the next day. Not to say that you need to re-do the hike, but doing a little uphill and downhill walking will probably help. From what I understand it helps to remove the lactic acid build up.</p>
<p>My son swears by the ice bath. He even did it on vacation after a serious work out – and told my younger son’s gf who is also an athlete about it. Now <em>she</em> is doing the ice bath, to her mother’s chagrin!</p>
<p>We’re hiking down the South Kaibab one day, spending the night in the dorms at Phantom Ranch, then hiking up the Bright Angel the next day. I doubt if we will be able to have an ice bath or a deep tissue massage when we’re at Phantom Ranch (although I bet folks would be willing to pay a fortune for those services down there!)</p>
<p>missypie- My husband and a friend and I will be making this trip the last weekend in March. H has hiked in the GC probably 12 years now, but this is my first trip. When are you going?
We’re spending two nights at Phantom, and I made my husband reserve a dinner in at the ranch for one of the nights. In all his years of hiking with my kids, friends and co-workers, he has never eaten at the ranch- only camp cooking.
He made sure I got my hiking boots (for xmas) and I’ve been walking 4+ miles a day in them with my dog. We live in a relatively hilly place, but I’m sure it’s nothing like the constant up or downhill that I’ll get at the Canyon. He says if your boots are broken in and comfy beforehand, that eliminates 50% of potential problems. My daughter has made the trip a couple of times with no problems, and my son and H have made much more rigorous trips in the Canyon every spring for the last 7 years.
We can do this! (I’m 58.)
So when are you going?</p>
<p>The walk down is March 17th. The walk up is the next day (the day before my 51st birthday!!!) I fear I’m going to have to buy new hiking boots and I know I need to do it soon. The ones I have have always rubbed a bit at the ankle and I know that that would be disasterous on the downhill portion. I have another terrific pair, but they are just mesh at the top (thus super light weight) but I’ve been wearing them around and my feet get cold!</p>
<p>Try the Merrill boots with the Vibram soles. They are like walking on air, seriously. They are light with mesh, but cold feet won’t be a problem in the canyon.<br>
If your boots have any place where they rub, don’t use them on this trip. Get your new ones asap so you can see if there will be any problems. My Husband was willing to go through as many pairs of boots as needed to get ones that work (he really doesn’t want a whiny wife on this trip, I guess. 
)</p>
<p>These are the ones I love. The Moab Ventilator. I first bought a different Merrill boot that was not nearly as comfortable. My husband wears the very same boot, and even bought an extra pair to have in case they discontinue the style.</p>
<p>[Merrell</a> > Home Page](<a href=“Merrell Official: Top Rated Hiking Footwear & Outdoor Gear”>Merrell Official: Top Rated Hiking Footwear & Outdoor Gear)</p>
<p>Those are so similar to the ones I have where my feet get cold (and could get wet). Did you think about ankle support? “Everyone” says it is essential (to prevent a turned ankle) but the one part of my body that is still bony at 50 is my shin/lower ankle…I just can’t find anything that fits around the ankle that is comfortable.</p>
<p>I think that these come in a high-top version.<br>
You might go to a store that carries a variety of hiking shoes and try on a bunch. Most of the styles come in both low and high top versions.
Personally, I find all high-tops uncomfortable. I don’t think the hiking is as steep or problematic on the these trails, so the low variety are fine for me, but you know your body.
When you’re hiking, unless you’re in snow, heat is more of a problem than cold.
With sock liners and hiking socks, I doubt that cold feet will be a problem. - You are expending so much energy- many people do the entire hike in shorts.
I haven’t done the trip yet, so what I say is based on my H’s years of hiking in the Canyon. But then, he’s a guy, and doesn’t have the same kinds of concerns.
I’ll be eager to hear about your trip when you get back! Please post about it.</p>
<p>We hiked a bit of the Bright Angel trail a few years ago in mid-March and there was definitely snow and ice on the upper part of the trail.</p>
<p>Yes, DH mentioned that, but said it was a short stretch. Hard to be perfect at all times, since it’s hot at the bottom and cold at the top. For me, boots being lightweight and comfortable trump being warm at all times. As far as snow goes, I’m more worried about slipping or falling than I am about staying warm.</p>
<p>It’s about 30 degrees here. I’ll wear the “cold” shoes tonight with the socks I intend to wear on the hike and see how I fare. I love how lightweight they are.</p>