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This week the first 10 orders above €750 a free starting ticket for the 4-day event worth €120
The 4 Day Challenge
What does 30-50 km a day do to your body?
• Muscle fatigue
• Mental battle
• Fluid retention
• Inflammatory reactions
• Worse sleep
Read more here about what the four-day workout does to your body and why recovery is essential.
Flamengo as a recovery partner
What does recovery partner of the 4Daagse mean?
Why Flamengo?
• Focus on recovery and performance
• Supported by physiotherapists, top athletes and experts
• Scientifically based principles
What hikers can expect from Flamengo:
• Education
• Practical tools
• Accessible solution for at home and on the road
Recovery in 3 phases
Phase 1
Preparation
Why recovery is just as important as walking training?
• Prepare muscles for repetitive strain
• Improve blood flow
• Increase recovery capacity
Phase 2
During the 4 Days
What do we see among walkers who still start day 3 fresh?
• Recover faster between walking days
• Reduce heavy legs
• Improve sleep quality
Practical tips:
• What do you do immediately after finishing? Visit our recovery zone for massage, ice baths and infrared (heat) therapy.
• Evening routine for recovery: Improve circulation and relax muscles with compression therapy or infrared heat.
Phase 3
After the 4 Days
What does the 4 Days teach you about sustainable recovery?
The period after the Four Days Marches is not an end point, but a transition point. Who now recovers smartly:
• Reduction of future (long-term) complaints
• Lays the foundation for future recovery after sports, workload or other (daily) physical and/or mental challenges.
Science and substantiation
Compression therapy: support for heavy legs
Compression therapy is often used by endurance athletes
and prolonged effort. A systematic review on PubMed describes this
compression can help reduce the feeling of muscle fatigue
and heavy legs.
Source: https://pubmed.ncbi.nlm.nih.gov/34770213/
Practical for the Four Days Marches:
Compression therapy can be used after walking days or in the evening, every other day
to support blood flow and recovery between consecutive days
promote.
Heat therapy: relaxation and blood circulation
Heat therapy increases blood flow through dilation
of the blood vessels and supports muscle relaxation. This helps the body
removing waste products and supplying oxygen and nutrients
to muscle tissue.
Physiotherapy literature describes these effects
of heat expanded:
https://sportaccentfysiotherapie.nl/waarom-koude-en-warmte-verschillende-effecten-hebben-op-je-herstel/
Application for hikers:
Heat, for example via a sauna or sauna blanket, is suitable after days
on which you have walked a lot. It supports relaxation, reduces
stiffness and contributes to a better night's sleep.
Cold therapy: supporting recovery between walking days
Cold-water immersion (ice baths) is widely researched
within sports science. A meta-analysis on PubMed shows that
Cold therapy can be effective in reducing muscle pain after intensive exercise
effort.
Source: https://pubmed.ncbi.nlm.nih.gov/36527593/
An additional review in Sports Medicine – Open
emphasizes that cold therapy is especially effective in reducing pain and
stiffness, which is important during multi-day exercise.
Source: https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-024-00724-6
For hikers:
Cold therapy can help improve the feeling of recovery after days with diabetes
many kilometers, which makes you more comfortable at the start the next day
appears.
Massage therapy: keep muscles flexible
Massage and myofascial techniques, such as massage guns and
massage mats, are widely used to reduce muscle tension and...
maintain freedom of movement. A review in the International Journal of
Environmental Research and Public Health shows that these techniques
mainly contribute to the subjective feeling of recovery and reducing
stiffness.
Source: https://www.mdpi.com/1660-4601/18/21/11698
For the Four Days Marches:Regular myofascial stimulation helps to tone muscles
to keep it flexible in periods when the walking load increases, and makes it
body better able to withstand consecutive days of walking
Recovery tools for hikers
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Popular among hikers
Perfect for faster leg recoveryHeavy, tired or swollen legs after walking? The Flamengo recovery boots stimulates blood circulation and helps drain moisture faster.
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Ideal for evening recovery
Calm your body and mindDo you suffer from stiff muscles, tight joints or difficulty relaxing? The Flamengo infrared sauna blanket helps remove waste products, contributes to muscle recovery and improved sleep.
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Supports flexibility at home
For supple body and recoveryTension in (lower) back, shoulders or neck? The InfraStretch massage mat helps relax muscles, improves flexibility and supports overall recovery.
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Ideal for on the go
Targeted at specific muscle groupsDo you suffer from muscle knots or stiff muscles that do not release on their own? The Flamengo mini massage gun provides deep muscle stimulation. Ideal for on the go.
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For intensive recovery
Short but powerful recovery momentSevere muscle pain, inflammatory reactions or overload? The Flamengo PolarPure helps reduce inflammation and relieve muscle pain. It also gives you a mental boost.
Knowledge and inspiration
View all-
Heavy legs around 15 km? This is what happens i...
Many walkers recognize it during the preparation for the 4 Days. The first kilometers go smoothly, but somewhere around 15 to 20 kilometers the legs start to feel heavier. The pace drops...
Heavy legs around 15 km? This is what happens i...
Many walkers recognize it during the preparation for the 4 Days. The first kilometers go smoothly, but somewhere around 15 to 20 kilometers the legs start to feel heavier. The pace drops...
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Do the 4-Day Recovery Check
Discover in 3 minutes where you are missing recovery gains towards the 4 Days Four days of walking does not mean starting from zero four times.You start every day with...
Do the 4-Day Recovery Check
Discover in 3 minutes where you are missing recovery gains towards the 4 Days Four days of walking does not mean starting from zero four times.You start every day with...
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Why recovery makes the difference between runni...
Why recovery makes the difference between running out and dropping out. Walking 30 to 50 kilometers for four days in a row is physiologically an extreme repetitive strain. Not because...
Why recovery makes the difference between runni...
Why recovery makes the difference between running out and dropping out. Walking 30 to 50 kilometers for four days in a row is physiologically an extreme repetitive strain. Not because...
We are happy to help you recover
Would you like recovery advice, product selection help or do you have other questions? Please feel free to contact us via chat or the contact form below.