Whether you were one of the lucky ones who made it to Glastonbury this weekend or have recently enjoyed one of the many smaller festivals going on across the UK, you may be feeling a little sore right now. 

There’s nothing quite like a good festival to put your body through the wringer, from blisters on your feet to a sore back from standing up all day and tired legs from breaking your step count record. 

If that sounds like what you’re currently going through, the idea of spending all day in bed probably sounds appealing. But if you want to get back on track in record time, you’ll need to put a little more effort into your recovery. And that’s where this article comes in.

While we can’t help you shake off the post-festival blues, these tips from Bethany Lawrence, an orthopaedic expert at Panda London, are sure to get your body feeling right as rain in no time. 

1. Prioritise rest and elevation 

You didn’t think we’d tell you to get out and run 10k, did you? While simply lying in bed all day isn’t the quickest way to recover, getting enough rest is crucial if you want to help your body recuperate.

Adding elevation to the mix makes for a winning formula. “Lie down and elevate your legs with pillows to reduce swelling and improve blood circulation,” Lawrence recommends.

“Elevation will help to decrease the pressure on your lower extremities and encourages fluid drainage. This simple yet effective technique can alleviate discomfort, reduce fatigue and speed up recovery, allowing your muscles and joints to heal more efficiently after the physical exertion of the festival.” 

2. Focus on rehydration

Whether or not you decided to drink over the weekend, you’ll have sweated. A lot. That makes rehydration key, not just for your overall wellbeing but your muscles and joints.

“Proper hydration is essential for muscle recovery and overall health,” Lawrence explains. “Drink plenty of water throughout the day to rehydrate and flush out toxins from your system and consider including electrolyte-replenishing drinks if you’ve been sweating excessively or consuming alcohol.”

“Staying hydrated aids in maintaining muscle function, reducing cramps and preventing dehydration, which can exacerbate fatigue and slow down the recovery process.” 

3. Use ice packs if needed 

If you’ve gone a bit overboard and picked up a slight injury during the festival (we’ve all been there), then using ice packs to reduce inflammation and numb any soreness is a good idea.

“Apply ice packs to your muscles and joints for 15-20 minutes at a time, several times a day,” Lawrence suggests. “This helps to alleviate pain, reduce swelling and speed up the healing of any minor injuries sustained during the festival. Ice therapy is particularly useful for managing acute pain and preventing further inflammation in overworked muscles.” 

4. Incorporate some gentle stretching 

To encourage blood flow into your sore and overworked muscles, you’ll want to incorporate some gentle movement into your recovery routine – and doing some slow stretches is a good place to start.

“Engaging in some gentle stretching exercises can help to relieve muscle tightness and improve flexibility,” Lawrence says. “Try to focus on the major muscle groups that have been overworked, such as the legs, back and shoulders. Including stretching in your recovery can also help to prevent further stiffness, enhance blood flow to the muscles and promote quicker recovery.” 

5. Eat nutrient-rich foods

A festival weekend is akin to several heavy workouts, so you need to give your body the fuel it needs to recover. Focusing on nutrient-rich, balanced meals is a great place to start.

“Consume a balanced diet rich in proteins, vitamins and minerals to support muscle repair and overall recovery,” Lawrence recommends. “Include foods high in antioxidants, such as fruits and vegetables, to combat inflammation and promote healing as well as protein, which is crucial for muscle repair, and carbohydrates to replenish glycogen stores.” 

6. Reach for some compression garments 

If you’ve got a pair of compression socks or leggings in your wardrobe, now’s the time to reach for them; they’re ideal for encouraging lots of blood flow into sore or achy muscles. 

“Wearing compression socks or garments can also help to reduce swelling,” Lawrence explains. “These garments also provide support to tired muscles and can be particularly beneficial if you have spent a long time standing or walking; overall, they can reduce muscle soreness and fatigue.” 

7. Take a bath with Epsom salts

While Epsom salts – which break down into magnesium and sulfate in water – are said to help your muscles relax through the topical absorption of magnesium, this hasn’t been scientifically proven. That doesn’t mean, however, there aren’t benefits to using them in your recovery.

“Taking a warm bath with Epsom salts can soothe sore muscles and joints,” Lawrence says. “A 20-minute soak can alleviate muscle tension, improve circulation and promote a sense of wellbeing, making it an excellent way to unwind and support recovery after a physically demanding festival.” 

8. Get a massage

Want to go all out? Getting a massage is an ideal way to help your body recover from all the stress it’s been put under and will give you a moment to lay back and relax after all the chaos.

“Consider getting a massage to relieve muscle tension and promote relaxation,” Lawrence suggests. “A professional massage can improve blood flow, reduce muscle stiffness and speed up the recovery process. Massage therapy helps to release muscle knots, reduce stress and enhance the body’s natural healing mechanisms, providing both physical and psychological benefits.”

9. Listen to your body

A festival can take a lot out of you, so it’s probably not a good idea to dive straight back into your usual workout routine. First, you need to take some time to listen to your body.

“Avoid pushing yourself too hard,” Lawrence says. “If you feel overly fatigued or in significant pain, take it easy and allow more time for recovery. Adequate rest is crucial for your body to heal properly after extensive physical activity. Pay attention to your body’s signals and give yourself permission to rest and recover fully before resuming normal activities.” 

Images: Getty