Ten tips to beat muscle soreness after a festival: here’s how to recover like a pro

Festivals are the ultimate place to give it your all: dancing for hours, endlessly walking around the grounds to catch up with your friends, and stopping by every stage for a vibe check. After such an intense day, all you want is to crash on the couch and give your feet a well-deserved break. But how does that soreness even happen, and what can you do about it? What if the muscle pain gets so bad you don’t even know how to sit anymore? And how do you make sure your body bounces back fast?

In this blog, we’ll share 10 handy tips to prevent sore muscles and speed up recovery. Whether you’re a festival veteran or just getting started, these simple but effective tips will help you look back on an unforgettable day full of energy. Let’s go – here’s how to get the most out of your festival experience!

1. Warm up properly

You’re probably thinking, “I’m going to be moving all day anyway, why warm up?” Fair question. But hear us out: a short warm-up gets your muscles ready, increases your heart rate, and loosens things up – all helping to prevent injuries. So take a short walk, do some knee lifts, and stretch your legs and hips. It only takes a few minutes, but your body will thank you later!

2. Stay hydrated

Dancing makes you sweat – a lot. Dehydration can make muscle soreness and cramps worse, so make sure to drink plenty of water. Top up your minerals with a sports drink or electrolyte mix that includes magnesium and potassium to keep your muscles happy. And don’t forget: alcohol and caffeine actually dehydrate you.

3. Eat fruit with thin, dark skins!

Sounds random, but fruits like blueberries and red grapes can help your muscles recover faster. They're packed with antioxidants that help flush waste from your muscles. Combine them with other recovery-friendly foods like grapefruit, beets, ginger, or cinnamon. And don’t forget your protein and magnesium-rich foods to support those muscles.

4. Add magnesium and Omega-3 supplements

Magnesium is essential for healthy muscle recovery! It can help prevent cramps and relax your muscles. Consider taking a magnesium supplement before or after the festival, especially if you’re going all out. Just make sure to choose magnesium citrate or magnesium bisglycinate. Bonus points if you pair it with Omega-3s (like fish oil) to reduce inflammation and speed up recovery.

5. Take a warm shower or bath after the festival

A hot shower or bath relaxes your muscles, boosts blood flow, and speeds up recovery. Add some Epsom salts for extra magnesium and pain relief. No bathtub? Try switching between hot and cold showers (contrast therapy) to boost circulation and flush out waste. You’ll feel human again in no time.

6. Use cold compresses for acute pain

Swollen or super sore muscles? Use a cold compress or wrap some ice in a towel and apply it to the painful area. This reduces inflammation and helps with the pain. For best results, alternate hot and cold to speed up healing.

7. Try a massage or foam rolling

Met someone cute at the festival and waking up next to them with a sore back or shoulders? Maybe they’ll be kind enough to give you a massage 😉. It’s a great way to relax your muscles and release tension. No massage buddy? A foam roller works wonders too. Roll slowly over sore spots to boost circulation and ease the pain.

8. Keep moving (just a little)

Couch time and Netflix sound great, but sitting too long can make your muscles even stiffer. Go for a light walk or try some gentle yoga. Movement keeps your muscles loose, boosts circulation, and helps your body flush out toxins.

9. Cool down properly

Just like warming up, a good cooldown is key. After hours of dancing, light stretches help relax your muscles and keep the blood flowing. Try touching your toes for your hamstrings or lunges for your hips. Add in some deep breathing to relax even more.

10. Get good sleep and skip the alcohol post-festival

Sleep is when your body gets to work fixing your muscles. Aim for at least 7–9 hours of rest and make sure you’re comfy. Also, try to skip the booze in the days after the festival – it dehydrates you and slows down recovery.

With these tips, you’ll reduce post-festival soreness and help your body recover faster. Got a golden tip we missed? Slide into our DMs or drop us an email – we’d love to hear it!

Other important nutrients: Omega-3 fatty acids, B vitamins, L-tryptophan, and magnesium. Want to skip your dip with an all-in-one solution? Order SKIP JE DIP!

Or read the blog Recovering after a festival: 4 mental health-tips for more info.