Guides
Recovering after Toubkal or an Atlas trek: the guide
Heavy legs after Toubkal? When to book a massage, what to do on your first evening back and how to recover for the rest of your trip.
Updated
Toubkal, at 4,167 metres the highest peak in North Africa, draws many hikers from Marrakech every year. The classic ascent often takes two days from Imlil, and your thighs and calves will remember it.
Here is how to recover well once you are back in Marrakech, so you can enjoy the rest of your stay.
Why the descent hurts so much
The aching you feel after a hike comes mainly from the descents: with every step, your thigh muscles brake your body. The soreness is often worst 24 to 72 hours after the effort, then fades gradually.
Your first evening back in Marrakech
- Rehydrate: altitude and effort dehydrate you.
- Eat a proper meal with carbohydrates and protein.
- Take a lukewarm shower and walk a little so you don't stiffen up.
- Sleep: rest is the best ally of recovery.
When to book a massage
A recovery massage feels good on the evening you return or the next day. Choose moderate pressure: sore muscles are sensitive, and a very deep massage won't speed up recovery.
Our sports recovery massage targets the legs, back and shoulders, with pressure adapted to how you feel. It lasts one hour and takes place in your riad or hotel: no need to go out again.
Gentle stretching
Light stretches for the calves, thighs and hips, without forcing, help you feel less stiff. If you enjoy stretching, the Thai massage with hot towels includes gentle mobilisations.
When to see a doctor instead
- sharp or sudden pain during the hike;
- swelling, heavy bruising or an unstable joint (sprain);
- calf pain with warmth or swelling;
- lingering symptoms of altitude sickness.
In any of these cases, skip the massage and see a doctor.
And afterwards?
Once the aches have gone, enjoy Marrakech in a different way: a Berber hammam for your skin, or a Berber massage for complete relaxation before your flight home.
