6 Tips to Help Your Body Recover After a Hike

You might have spent the entire weekend hiking, having fun, and exploring the great outdoors. The weekend was eventful as you had various events like mountain climbing, backpacking trips, and many others. It was one of the memorable weekends you ever had, and you looked forward to the next one.

However, your body seems not to be so excited about it as it revolted the next day. The pain, sore feet, and muscle ache made it seem like your body was against it. This might make you stay away from further opportunities to hike.

Before giving up on hiking, there are several tips to ensure no matter how hard you hike. You can apply these tested tips to ensure that your body cooperates and doesn’t suffer from the aftermath of hiking too much. Here are six tips to make it happen

  • Fuel Yourself

Indeed, a long walk in the sun can deplete your energy. As a result, you need to prioritize refueling to replace the lost energy and support the recovery process. 

Ensure your meal is rich in high-quality protein and carbs like energy bars, nuts, and others. Utilize the 30 to 45 minutes post-exercise window in which your body absorbs protein, carbs, and water to fuel it immediately after working out. You can also have a high-energy snack at hand to refuel even in the middle of hiking. 

  • Use CBD

Pain is one of the aftermaths of hiking. As a result, taking steps to reduce pain can relieve and encourage recovery. CBD is a natural substance from the hemp plant that can help relieve pain. It is a natural analgesic with the ability to fight inflammation

As a result, CBD oil can help relieve pain and provide relaxation after a hike. Not only does it help with pain relief, but CBD can also help reduce stress and foster the healing of strained muscles. 

You can try CBD for pain relief and mood enhancement to help in better recovery. 

  • Consider Massage and Stretches 

Stretching after long hours of walking is essential. You can consider a short yoga session as a means to help your body recover after getting home. This will improve your flexibility and boost blood flow. It will encourage recovery and also reduce soreness.

If yoga is not your thing, attempt static stretches. For instance, bend gradually with your hand stretched out and touch your toes. It will help loosen muscles that have tightened because of the hike. 

Ensure you stretch for about 20 minutes after the hike when you get home. 

  • Consider a Hot or Cold Treatment 

An intense hike will surely leave you with muscle soreness and pain. However, an ice and heat treatment can help you recover. Use ice packs or cold baths for cold treatments to help reduce inflammations. 

On the other hand, heat treatments will boost blood flow and relieve muscles. According to a US study, athletes who had squats for 15 minutes lost about 24% muscle strength. However, applying either a hot-cold treatment immediately can reduce such muscle loss.

For people who end their hike around a swimming pool or water body, use the opportunity to soak your feet in it. 

  • Take Care of Your Feet

The feet suffer most while hiking, so you need to take care of them. This will help reduce the tendency of blisters, pain, and soreness. Here are some extra steps you can include in the care of your feet to induce recovery:

Dry out the shoes: After hiking, remove your shoes and sun-dry them. This will help prevent blisters that thrive in a warm and damp environment. Ensure you use breathable socks or comfortable slippers as well

Consider a Foot massage: Massage boosts blood flow, ensuring that essential body parts get blood supply. This can help reduce pains and aches. You can use any massage oil and commence at the arch while working up through the ankles. 

Consider Compression Socks: Compression socks help improve blood flow in the leg. This way, your leg muscles can heal faster. 

Exfoliate and Moisturize: It reduces calluses when you exfoliate and moisturize your feet regularly. Doing this can prevent painful blisters, which might prove problematic to remove. 

  • Rehydrate on Time

Fast rehydration is essential to your recovery after hiking. Even though you sipped water well during hiking, there is a high probability you will be dehydrated after. This is important during cold water when the body does not hold much water or if the hike involves high altitudes. 

Ensure to consume as much as two glasses of water immediately after the hiking session. Water is essential for many things in the body, including muscle repair. According to a study, when the water level drops in the body, glycogen production, and muscle repair reduce by 50%

Consider rehydrating with an electrolyte solution if the weather is hot. This will be helpful for people who sweat a lot or are dealing with low blood pressure. 


Taking care of yourself after a hike is essential. It can help reduce pain and fatigue common to people after such strenuous events. These six tips will guide you on the path to fast recovery, supporting your body to enjoy a speedy recovery. 

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