Updated
Sore legs the day after a gorilla trek are normal, especially after steep descents in sectors like Nkuringo and Ruhija. The stiffness, known as delayed-onset muscle soreness, usually peaks 24–48 hours after the trek and fades within a few days. To recover well, drink plenty of water, eat a good meal with protein and carbohydrates, stretch gently, keep moving with an easy walk rather than resting completely, and sleep well. Plan a lighter activity, such as a boat trip or a village visit, for the day after the trek.
Why your legs hurt
Walking downhill on steep, slippery ground makes the thigh and calf muscles work hard while lengthening to control each step, which causes tiny amounts of muscle damage and the soreness that follows. Climbing at altitude, pulling yourself up on vegetation and walking on uneven ground also work muscles in your hips, back, shoulders and arms. People who rarely walk on hills feel it most, which is why training on hills or stairs before the trip helps; see our guide to how fit you need to be.
On the evening of the trek
Rehydrate first: most trekkers finish the day short of fluid, so drink water steadily through the evening and add a rehydration sachet if you sweated heavily. Eat a proper meal with carbohydrates and protein. A warm shower and some gentle stretching of the thighs, calves, hips and lower back help, as does a massage if your lodge offers one. Go easy on alcohol, which slows recovery and disrupts sleep, and get to bed early.
The day after
Gentle movement eases stiffness better than staying still. A slow walk around the lodge or village, a canoe on Lake Bunyonyi or a game drive are good choices, while another steep hike is best left for a day. Take stairs slowly, and use a walking stick if your knees are sore.
Over-the-counter painkillers can help, if they suit you. If you have a second gorilla trek or the habituation experience planned for the next day, warm up gently, hire a porter and let the ranger know. See our guide to Lake Bunyonyi for a restful next stop.
When to get checked
Normal soreness is spread across muscles and improves each day. Sharp joint pain, swelling, inability to put weight on a leg, or pain that gets worse rather than better suggests an injury such as a sprain and should be checked. A fever, headache or feeling unwell in the days after a trek is a different matter: in Uganda, any fever should be tested for malaria. Bwindi Community Hospital in Buhoma and clinics in Kabale and Kisoro can help; see our guide to malaria prevention.
Reducing soreness next time
Train on hills before your trip, wear boots with good grip, use a walking stick on descents, take small steps downhill, and let a porter carry your bag. Drinking enough during the trek also helps; see our guide to hydration on a gorilla trek.
Frequently asked questions
Yes. Soreness usually peaks one to two days after the trek and fades within a few days.
Something gentle: a short walk, a canoe trip or a game drive, with plenty of water and good food.
Yes, many people do. Warm up gently, hire a porter and tell the ranger if you are sore.
If you have swelling, sharp joint pain, cannot bear weight, or develop a fever, which should be tested for malaria.
