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Even if you’re in decent shape, after miles of hiking, you may feel extremely sore, worn out and the burning sensation on your legs is still there. That means you’re building muscle and growing stronger, but it also means you need time to recover after hiking.

When you’ve finished your hike, it’s crucial to take care of your aching and sore muscles by stretching, eating the right foods, hydrating, and relaxing. By tweaking your routine, you can cut down on post-hike soreness and make sure you wake up trail-ready every morning, whether during a multi-day hike or at home

Here are some tips on a post-hike treatment that will keep your legs strong and recover after hiking

  • If you’ve finished a hike on the trails, gradually slow your pace and stay on your feet instead of sitting down straight away, aim to gradually transition instead. When you do, you will give your heart rate, body temperature, and muscles more time to adjust to their natural resting state. 
  • Stretch before and after a hike, warm up your muscle before your hike, and cool down when finally, you’re off the trail. Stretch the next day too, even if you feel sore.
  • Pay attention to your hydration status for faster recovery after hiking. Drink before you feel thirsty, water keeps your cells going, including your hard-working muscles that will be very stiff and sore
  • Nutrition, snack often on carbohydrates to keep fuel flowing to your muscles. Eat protein for your dinner.
  • Use balls and rollers. Do foam a roller exercises the next day at home Chill out whenever possible,
  • Cool it. Use overnight cool/cold temperatures by leaving your full water bottle outside your sleeping area, and rolling it over your achy muscles in the morning.
  • Eat a good ratio of carbohydrates, proteins, and fats so your muscles can recover every day.
  • Visit a massage therapist who specializes in sports massage, this will certainly help ease the pain related to injuries associated with repetitive stress.

Active Recovery

Instead of sitting around all day, try to get the blood flowing by incorporating some low-intensity movement. After a long hiking day, you can go for a walk or a swim. Just make sure you don’t overdo it!