January 31, 2016
Extreme leg fatigue after climbing stairs
your body does not get stronger when you are training, but rather when you are resting and recovering from your training. [Source]
Recovery from sore muscles after climbing stairs/ mountains
stretching prior to warming up and getting your blood flowing and muscles loose is not a good idea. The exception to this would be stretching in the day following a workout to loosen sore and tight muscles. [Source]
Continued high-intensity exercise (with no rest), however, will cause lactic acid levels to skyrocket and muscular failure to occur in less than three minutes.
Detailed description of the kinds of fatigue
Climbing stairs/ hills is a FAR MORE STRENUOUS exercise than walking/ running
stair climbing works multiple muscles in your bottom half, including your calves, glutes, hips, hamstrings and quadriceps. Walking, jogging or running also uses your legs, but it focuses more on toning muscles and strengthening the heart. Although climbing stairs also works your heart, it uses your legs more strenuously and hence tends to build more muscle.
Stair climbing provides a triple workout because it strengthens your heart, your leg muscles and even your bones. Because your legs bear a load — your body weight — while working vigorously, your leg muscles pull against your leg bones. In response, according to a web page on the University of Arizona’s website, your bones strengthen and become denser. Accordingly, stair-climbing not only makes your legs stronger, it also helps prevent osteoporosis. Stair-climbing provides aerobic exercise as well as strength training — in other words, it raises your heart rate and increases endurance. [Source]
Exercises to prepare for climbing
Which muscles are used in climbing
Hip extension is a major component in walking up stairs. You have two primary hip extension muscles — your gluteus maximus and your hamstrings, both located on the rear of your hip/thigh. As these muscles contract, they drive your femur or thigh bone backward to provide forward and upward momentum.
Climbing stairs requires active knee extension. Higher stair will require you to bend your knees more deeply and the greater the amount of knee flexion, the greater the involvement of your knee extensor muscles — the quadriceps. Your quadriceps are located on the front of your thigh, originating near your hip and terminating just below your knee. These are the muscles that can feel tired and hot as you climb a long flight of stairs.
As you climb stairs, you must swing your leg from an extended position and into a flexed position in preparation for another stride. This is the job of your iliacus, psoas major and psoas minor. Collectively these muscles are called iliopsoas and are located on the front of your hip. In addition to extending your knee, one of the quadriceps, rectus femoris, also flexes your hips as your swing your leg forward and up onto the next step.
Extending your ankle, correctly called plantarflexion, is the job of your calf muscles — specifically soleus, gastrocnemius and tibialis posterior. These muscles work to keep your ankle braced as your climb the stairs so that the energy produced by your leg muscles is not wasted. They also provide assistance as they extend your ankle which results in a strong push off from the balls of your feet.
The degree of involvement of your calf muscles in stair climbing depends on how much you push off the balls of your feet. If you climb the stairs using a flat footed technique, there will be relatively little in the way of calf muscle work. If, however, you actively push off your toes, for example when running up stairs two at a time, your calf muscles will have to work much harder.