Leg Pump / Quad Pump
Overview
Leg pump, or quad pump, refers to the intense muscular fatigue and burning sensation experienced in the thigh muscles during sustained steep climbs or rapid ascents.
Key points
- Often triggered by prolonged exertion or rapid elevation gain.
- More common when carrying heavy packs or hiking high steps.
- Can be mitigated through pacing, conditioning, and trekking pole use.
- Temporary and typically resolves with rest or reduced effort.
Details
Leg pump occurs when muscles accumulate metabolic byproducts faster than they can be cleared during strenuous activity. The sensation is familiar to hikers tackling steep grades or long ascents. Strategies to reduce leg pump include shortening stride length, using switchbacks efficiently, and performing conditioning exercises before long trips. Adequate nutrition and hydration also support muscle recovery.
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Illustrative hiking footage
The following external videos offer general visual context for typical hiking environments. They are not official route recommendations, safety instructions, or planning tools.