Recovery after your Uganda, Rwanda and Congo gorilla trekking safari- Safari News

Gorilla safaris in Uganda, Rwanda and Congo are interesting hiking adventure where travelers get chance to get close to man’s closest cousins; the mountain gorillas in Uganda, Rwanda and Congo and the lowland gorillas that are only found in Kahuzi Biega National Park Congo. Mountain gorillas are the most sought gorilla type by travelers on Africa safaris. In Uganda, they are found in only Bwindi Impenetrable National Park and Mgahinga National Park, in Rwanda they are only in Volcanoes National Park, and in Virunga National Park for Congo. The gorilla trekking adventure involves hiking that’s why it requires physically fit people. Because we mind about your health, we have brought you the hiking recovery tips.

Why Recovery after Hiking is important

Recovery after exercise is essential your muscles, tissue repair and strength building. This is even more important after a testing, intensive hike for several hours. A muscle needs anywhere from 24 to 48 hours to repair and rebuild, and working it again too soon simply leads to tissue breakdown instead of building.

10 Ways to recover your body after your gorilla trekking safari

There are as many routines and methods of recovery you can after a long gorilla trekking safari. The following are some of the most commonly recommended by the experts.  

Cool Down

Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after finishing your walk helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures.  

Replace Fluids

You lose a lot of fluid during your trek or hike and ideally, you should be replacing it during the walk, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.

Eat Properly after your gorilla trekking safari

After this long walk, you will have depleted your energy stores, so you need to refuel to replace this energy, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 60 minutes of the end of your hike and make sure you include some high-quality protein and complex carbohydrate.  

Stretch

 After a tough hike, consider gentle stretching. This is a simple and fast way to help your muscles recover.  

Rest Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a long, hard hike. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a testing, long hike allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.

 Perform Active Recovery

Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.

 Have a Massage

Massage feels good and improves circulation while allowing you to fully relax.  

Take an Ice Bath

Great for the summer, ice massage or contrast water therapy (alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues.

 Get lots of Sleep

While you sleep, amazing things are taking place in your body. During sleep, your body produces Growth Hormone which is largely responsible for tissue growth and repair.  

Avoid Overdoing your Hike

One simple way to recovery faster is by ensuring your hike is within your capacity and build up gradually to harder walks. Trying to do too much immediately without a gradual acclimatization for your body and muscle groups will limit your fitness gains from your hikes and undermine your recovery efforts.  

Pack Gear that Facilitates Tissue Relaxation

Your feet were likely protected by your beloved, supportive hiking boots or Chacos throughout your entire trek. These shoes are stiff to protect your feet over rough terrain. After the hike, changing into easy sandals will help your tissues relax, increasing blood flow, comfort, and recovery speed.  

Tips to prevent hiking soreness
  1. Just as cooling down is important post hike, warming up your muscles before you start the hike can do wonders. Stretching and short, moderate intensity walks can help prepare your body for the day ahead.
  2. Use hiking poles to assist your muscles on long or difficult hikes. These can be especially worthwhile on uneven terrain or when you need to rock-hop.
  3. Ensure your backpack is sized correctly and avoid carrying a backpack that is too heavy for your frame, or that you are not physically fit enough to carry.
  4. Minimize the risks of sore feet by wearing proper hiking socks and hiking boots that are broken in.
  5. Ensure your hike is within your capacity and train for your walk. If you are embarking on a particularly challenging walk, gradually build up to the walk with a training regime.

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