Peak Recharge: The Hiker’s Ultimate Recovery
After a long day of hiking, your body craves restoration and rejuvenation. Physiotherapist Marian Penso takes you through a gentle mobility routine to help decrease stiffness and relieve aches and pains.
A few other things you can do to support your recovery include:
Hydration: Drink plenty of fluids to replenish fluids lost during your hike. Consider electrolyte-rich beverages or add some extra salt to your meals to restore minerals and prevent cramping.
Refuel with Nutrient-Rich Foods: Treat your body to a nutritious meal packed with protein, healthy fats, and carbohydrates.
Elevate & Rest: Elevate your legs to reduce swelling and improve circulation. Find a comfortable spot to lie down and elevate your legs using a pillow or rolled-up blanket. Take this time to rest and allow your body to recover fully.
Hydrotherapy & Compression: If you’re experiencing soreness or inflammation, water immersion can help. You can add epsom salt to your bath to decrease muscle soreness. Consider using compression socks or sleeves to promote blood flow and reduce swelling in your feet and calves.
Massage & Self-Care: Treat yourself to a massage or self-massage using a foam roller or lacrosse ball.
Mindful Relaxation: Dedicate some time to relaxation and mindfulness. Practice deep breathing exercises, meditation, or simply enjoy the tranquility of nature to calm your mind and reduce stress.
Quality Sleep: Prioritize a good night’s sleep to support muscle recovery and overall well-being. Create a comfortable sleep environment, avoid electronic devices before bedtime, and aim for 7-9 hours of uninterrupted sleep.
By incorporating these recovery strategies into your post-hike routine, you’ll optimize your body’s ability to recover and prepare for future adventures on the trails.
Injuries happen. If you got injured or have some aches and pains not improving by the above recovery strategies, we’d love to help. Book a FREE discovery call to see how we can support your recovery and get you back to what you love!
The Athlete Centre is a proud partner of Power to Summit 2024. Help us reach our goal of $1000 by donating here.