Ten tips against muscle soreness after a festival: this is how you recover best

Festivals are the place to get the most out of yourself: dancing for hours, endlessly walking around the grounds to socialize with your friends, and hanging out at every stage. After such an intensive day, you can't wait to finally plop down on the couch and give your feet a rest. But how exactly does that pain arise, and what can you do about it? What if afterward, due to muscle soreness, you no longer know how to sit? And how do you ensure your body quickly returns to top form?

In this blog, we share 10 handy tips to prevent muscle soreness and speed up your recovery. Whether you are an experienced festival-goer or just starting out: with these simple but effective tips, you can look back on an unforgettable day full of energy. Read on quickly and discover how you get the most out of your festival experience!

1. Do a good warm-up

You might be thinking: “I’m already moving enough today, why do a warm-up?” This is a bit skeptical from us. But still: with a short warm-up, you prepare your muscles, increase your heart rate, and make your muscles more flexible, preventing injuries. So take a short walk beforehand, do some knee lifts, and stretch your legs and hips. It only takes a few minutes but gives you a big advantage afterward!

2. Drink enough water

During dancing, you lose a lot of fluid through sweating. Dehydration can worsen muscle soreness and cramps, so make sure you drink enough water. Replenish your minerals with a sports drink or electrolyte solution containing magnesium and potassium to keep your muscles flexible. Remember: alcohol and caffeine actually dehydrate you.

3. Eat fruit with a thin and dark skin!

This may sound surprising, but fruits like blueberries, bilberries, and red grapes can speed up your muscle recovery. These fruits are full of antioxidants that help remove waste products from your muscles. Combine this with other recovery-promoting foods such as grapefruit, beets, ginger, or cinnamon. Additionally, it is important to eat enough proteins and magnesium-rich products to support your muscles.

4. Use magnesium supplements and Omega-3

Magnesium is essential for healthy muscles during muscle recovery! It can help prevent cramps and relax your muscles. Consider magnesium supplements as extra support before or after the festival, especially if you move intensively. Make sure to take magnesium citrate or magnesium bisglycinate. You can combine this with Omega-3 fatty acids, for example through fish oil capsules, to reduce inflammation and further promote your recovery.

5. Take a warm shower or bath after the festival

A warm shower or bath relaxes your muscles, improves blood circulation, and speeds up recovery. You can optionally add Epsom salt for extra magnesium and pain relief. Don’t have a bath? Alternate warm and cold showers (contrast therapy). This not only promotes blood circulation but also helps remove waste products faster. This way, you feel fit again sooner!

6. Use cold compresses for acute pain

Do you have swelling or severe muscle pain? Then place a cold compress or a cloth with ice on the painful spots. This reduces inflammation and relieves pain. For optimal effect, you can alternate heat and cold so your muscles recover faster.

7. Try a massage or foam rolling

Did you meet a nice man or woman at the festival, are you cuddling together in bed the next morning but still have back or shoulder pain? Then that person probably wants to give you a wonderful massage! A massage is the perfect way to calm your muscles and release tension. No masseur nearby? A foam roller is a great tool to treat painful spots yourself. Roll slowly over the muscles and focus on painful points. This stimulates blood circulation and helps your muscles recover faster.

8. Keep doing light movement

Plopping down on the couch and turning on your favorite series sounds tempting, but sitting still too much can make your muscles stiff. Therefore, choose light movements such as a short walk or some yoga exercises. This keeps your muscles flexible, stimulates blood circulation, and helps remove waste products faster.

9. Do a good cooling-down

Just like a warm-up, a cooling-down is indispensable. After hours of dancing, you can relax your muscles and improve blood circulation with simple stretches. For example, stretch your hamstrings by bending forward, or do lunges to loosen your hips. Combine this with breathing exercises for extra relaxation.

10. Get enough sleep and avoid alcohol after the festival

Sleep is essential for muscle recovery. During your sleep, your body repairs damaged muscle fibers. It is important to sleep at least 7-9 hours and choose a comfortable sleeping position. Additionally, it is better to avoid alcohol in the days after the festival. This is because it causes dehydration and slows down recovery.

With these tips, you can reduce muscle soreness after a festival and help your body recover faster. Do you have a golden tip that is not included here? Let us know via a DM or send an email. We are curious!

Other important substances: Omega-3 fatty acids, vitamin B, L-tryptophan, magnesium. Skip your dip immediately with all-in-one? Order SKIP then! 

Or read the blog about Recovering after a festival: four mental health tips for more information.