Stay Injury-Free This Summer: Recovery Tips for Mountain Adventures
Summer in the Alps means long days, big hikes, and endless opportunities to move your body in the mountains. But with more activity comes more strain, and that’s where smart recovery comes in. Whether you’re hiking, biking, trail running, or chasing the kids around the valley, looking after your body is key to avoiding injury and making the most of the season.
Here’s how to stay strong, mobile, and injury-free this summer:
1. Warm Up, Don’t Skip It
It’s tempting to jump straight into activity, especially when the views are calling, but skipping a proper warm-up is one of the fastest ways to end up stiff or sore. Get your muscles moving with 5–10 minutes of light cardio or mobility exercises before heading out. Think leg swings, hip openers, or walking lunges.
2. Stretch the Right Way (and Time)
Post-activity stretching is non-negotiable if you want to stay injury-free. Focus on the major muscle groups used in your sport, glutes, quads, hamstrings, calves, and hips, and hold each stretch for at least 30 seconds. Tight muscles restrict movement and lead to overcompensation, which increases injury risk.
3. Don’t Underestimate Rest
More activity = more demand on your muscles, joints, and nervous system. Recovery days aren’t lazy, they’re essential for long-term progress. Alternate harder activity days with lighter ones, and if you’re sore or fatigued, listen to your body and dial it back.
4. Hydration + Nutrition = Injury Prevention
Muscles that are dehydrated or under-fuelled are more likely to cramp or strain. Drink consistently (not just when you’re thirsty), refuel with balanced meals, and include anti-inflammatory foods like berries, oily fish, nuts, and leafy greens in your diet.
5. Prioritise Targeted Treatments
Regular massage can help identify tight spots and imbalances before they turn into bigger problems. Sports massage boosts circulation, reduces muscle tension, and keeps your joints moving freely, all key to preventing overuse injuries and keeping you feeling your best.
You’ve got big plans for this summer, don’t let injury slow you down. Taking time to care for your body now means more time enjoying the trails, peaks, and sunshine later.
Top Trail Picks: Our Favourite Local Hikes
Looking for trail inspiration? These are two of our go-to hikes for summer days in and around Verbier:
1. Bisse du Levron – A gentle, scenic route suitable for average hikers and families with children from 5 years old. Ideal for those seeking a relaxed adventure with stunning views.
2. Jardin Japonais – A little further afield, situated below the classic Chassoure-Tortin itinerary, but a truly stunning alpine route for those looking for something a bit different with its vivid green pastures and meandering stream.
Find the full summer hiking guide here via Verbier Tourism.
