Complete Recovery Guide After Everest Base Camp Trek

Congratulations! You've just accomplished something incredible - reaching Everest Base Camp at 5,364 meters. But your adventure isn't over yet. How you recover in the next few days will determine how you feel when you get home.

Understanding What EBC Did to Your Body

The Everest Base Camp trek is one of the world's most physically demanding adventures. Here's what your body just experienced:

### Physical Demands - 12-14 days of continuous trekking - 130+ km total distance - Massive elevation changes daily - Sleeping at high altitude with less oxygen - Carrying weight on your back - Cold exposure affecting muscles

### Common Post-EBC Issues - Severe leg muscle soreness - Lower back pain - Shoulder and neck stiffness - Foot blisters and hot spots - Joint stiffness (especially knees) - General exhaustion - Sleep disruption - Appetite changes

Your Recovery Timeline

### Day 1 Back in Kathmandu **Priority: Rest and Gentle Care**

### Day 2 **Priority: Active Recovery**

### Day 3-4 **Priority: Continued Recovery**

### Day 5+ **Priority: Return to Normal**

Best Recovery Treatments After EBC

### 1. Deep Tissue Massage **Why**: Targets the deep muscle layers most damaged by trekking **Duration**: 90 minutes minimum **Focus areas**: Legs, lower back, shoulders

### 2. Hot Stone Therapy **Why**: Heat penetrates deep into cold-stiffened muscles **Duration**: 75-90 minutes **Best for**: Overall body warmth and relaxation

### 3. Foot Reflexology **Why**: Your feet carried you 130km - they deserve special attention **Duration**: 45-60 minutes **Best for**: Foot-specific recovery

### 4. Sound Healing **Why**: Addresses the nervous system exhaustion from altitude stress **Duration**: 60 minutes **Best for**: Mental and emotional recovery

Where to Get Recovery Massage

We recommend traveling to Bhaktapur for post-EBC massage:

SOMA Wellness Studio: - Specialized in trekker recovery - Professional certified therapists - 90-120 minute treatments - Sound healing available - Peaceful environment for recovery - 30 minutes from airport

The journey from your hotel becomes part of the recovery - leaving Kathmandu's chaos for peaceful Bhaktapur.

Nutrition for Recovery

### What to Eat - Protein for muscle repair (dal, eggs, meat) - Complex carbs to restore glycogen - Fruits and vegetables for vitamins - Nepali momos (easy to digest protein) - Plenty of soup (hydration + nutrients)

### What to Avoid - Heavy, greasy food - Excessive alcohol - Too much caffeine - Street food (your immune system is depleted)

Sleep Recovery Tips

Common Mistakes to Avoid

1. **Rushing into activities** - Your body needs rest, not Kathmandu sightseeing marathons 2. **Skipping massage** - Professional treatment significantly speeds recovery 3. **Drinking too much** - Celebratory drinks are fine, but alcohol slows recovery 4. **Ignoring pain** - Persistent pain needs attention, not just pushing through 5. **Flying home immediately** - Build in at least 2 recovery days before a long flight

When to Seek Medical Help

Most post-trek issues resolve with rest and self-care. See a doctor if you experience: - Persistent chest pain - Severe headaches that won't go away - Significant swelling that doesn't improve - Signs of infection in blisters - Symptoms of altitude sickness that persist

Making the Most of Recovery Days

Recovery doesn't mean staying in your hotel room. Consider:

Final Thoughts

You just accomplished something extraordinary. Don't rush past the recovery - it's part of the adventure. A few days of proper self-care will help you: - Feel better when you get home - Preserve memories without pain associations - Be ready for your next adventure sooner

Book your recovery massage and give your body the attention it deserves.