Recovering after the Nijmegen Four Days Marches (even if you came to party alone 😉)

Herzog Medical
July 17, 2025

The Nijmegen Four Days Marches are over. Whether you walked 160 kilometers in the blazing sun, persevered through the Via Gladiola with blisters, or just thrashed it out on the festival square, your legs have delivered a fantastic performance. Time to recover.

Serious steps = serious recovery
The Four Days Marches are not only physically exhausting, but also mentally exhausting. Four days of early mornings, long distances, heat, rain, blisters, conga lines; the body takes quite a beating. The same goes for the revellers who have been dancing, jumping, and partying in their sneakers all week, and perhaps slept a little less than they should have... Whether you've walked or partied: recovery is key.

The most important recovery rules
1. Move lightly, but don't sit still
A short walk, a quick bike ride, or a gentle swim will help keep your circulation going. Complete rest is often not the best option.
2. Eat well, you deserve it
Your body craves fuel. Think protein for muscle recovery, healthy fats, and plenty of carbs. And yes, fries and mayo are fine, but throw in some veggies too. 😉
3. Hydration = recovery
Whether you've sweated from running or dancing, your body has lost fluids. Water, electrolytes, or a broth are your best friends.
4. Sleep!
Sleep is when your body does its real recovery work. So, give your schedule a rest for the next few days.
5. Compression stockings

Compression socks: not just for hikers
Hikers already know it: good compression socks support muscles, help remove toxins, and ensure less muscle soreness and faster recovery. But did you know that our compression socks are also perfect for the after-party?
Yes, you read that right. They're also a lifesaver for partygoers with tired dancing legs. Slip them on before you stumble home, wear them on your hungover Saturday on the couch, or even wear them right out on the dance floor.

Herzog: the compression stocking for real steps
Herzog compression socks are medically proven and offer custom-made advice based on six measurement points. This ensures they provide the perfect fit and the right pressure in exactly the right places. Whether you're hiking 4 x 40 km or partying 4 x 6 hours, your calves deserve support that goes beyond the standard. And let's face it: after a week of the Four Days Marches, you just want to get up from the couch with ease.