to help you choose the best route based on your physical condition.<\/span><\/p>\n <\/p>\n
Choose the right footwear for the journey<\/b><\/h2>\n
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Not just any pair of hiking boots will do. They must provide good <\/span>cushioning, stability and support<\/b>. Make sure they are waterproof but breathable. Shoes should fit well without being too tight.<\/span><\/p>\nWalking in brand-new shoes is a bad idea<\/b> as they can cause chafing and blisters. Use <\/span>orthopaedic insoles<\/b> if you have arch issues or suffer from plantar fasciitis. It’s also wise to carry a second, lighter pair for urban sections or when resting.<\/span><\/p>\n <\/p>\n
Distribute the weight in your backpack properly<\/b><\/h2>\n
Unevenly distributed loads increase joint strain. Your backpack <\/span>should not exceed 10% of your body weight<\/b>. Place heavy items close to your back and as high up as possible.<\/span><\/p>\nAdjust the straps correctly to prevent the backpack from shifting as you walk. If you have knee issues, using <\/span>trekking poles<\/b> can reduce joint pressure by up to 20%. Poles also improve balance and reduce the risk of injury.<\/span><\/p>\n <\/p>\n
Do warm-up exercises before walking<\/b><\/h2>\n
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Stretching before starting the day<\/b> can make a difference in your mobility and well-being. Spend a few minutes mobilising the joints with gentle, progressive exercises. Start with circular movements for the ankles, bend and stretch the knees, and rotate the hips to activate the lower back. <\/span><\/p>\nIt’s also helpful to include <\/span>light squats<\/b>, heel raises, and leg swings to prepare the muscles. Similarly, stretching your arms and back will help improve your posture while walking.<\/span><\/p>\nA good warm-up routine <\/span>reduces stiffness, improves circulation, and prevents overloads in the first few kilometres<\/b>, allowing you to enjoy a more comfortable and safer walk.<\/span><\/p>\n <\/p>\n
Control your pace and don’t overload your body<\/b><\/h2>\n
Enthusiasm can work against you if you walk too fast or try to cover more distance than recommended. A <\/span>steady and moderate pace<\/b> protects the joints and prevents wear and tear. If you feel pain in your knees or ankles, slow down and take regular breaks. Listen to your body and respect recovery times.<\/span><\/p>\n <\/p>\n
Maintain proper posture while walking<\/b><\/h2>\n
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Poor posture can affect body alignment and create unnecessary tension in the joints, causing long-term discomfort. To avoid this, <\/span>keep your back straight<\/b>, your shoulders relaxed, and your head upright with your gaze forward.<\/span><\/p>\nDistribute the weight evenly on both legs<\/b> and avoid leaning too far forward, as this increases pressure on the knees and can affect balance.<\/span><\/p>\nMaintain a natural step, <\/span>first landing with the heel, then the ball of the foot<\/b>. If you use trekking poles, adjust their height so that your elbows <\/span>form a 90-degree angle<\/b> when leaning on them, which will improve stability and reduce the impact on the joints.<\/span><\/p>\n <\/p>\n
Stay hydrated and eat well to prevent inflammation<\/b><\/h2>\n
Joints suffer more when the body is dehydrated. <\/span>Drink water regularly<\/b> and avoid sugary drinks.<\/span><\/p>\nA <\/span>balanced diet<\/b> with protein, fruits, and vegetables helps keep muscles strong and joints healthy. Omega-3, found in fish, walnuts, and chia seeds, is a great ally in reducing inflammation.<\/span><\/p>\n <\/p>\n
Don’t ignore your body’s signals<\/b><\/h2>\n
If you feel persistent discomfort, <\/span>don’t keep walking without addressing it<\/b>. Applying cold to the affected area can reduce inflammation. A compression bandage or knee braces can provide support and stability. If the pain persists, seek medical attention. Ignoring your body’s signals can worsen an injury and force you to abandon the route.<\/span><\/p>\n <\/p>\n
Take time to recover after each day’s walk<\/b><\/h2>\n
Finishing a day of walking doesn’t mean the joints are no longer at risk. It is essential to do a <\/span>recovery routine<\/b> to prevent discomfort and improve performance the next day. Elevating your legs for a few minutes promotes circulation and reduces swelling.<\/span><\/p>\nApply <\/span>cold or anti-inflammatory creams<\/b> to help reduce swelling and relieve possible pain in the feet and knees. A <\/span>self-massage<\/b> with gentle movements improves muscle relaxation and prevents stiffness. Additionally, performing <\/span>gentle stretches before bedtime<\/b> helps flexibility. Finally, <\/span>resting adequately<\/b> and getting enough sleep allows the body to fully recover.<\/span><\/p>\n <\/p>\n
Strengthen muscles before starting the Camino<\/b><\/h2>\n
The stronger your muscles, the less impact the joints will suffer. Weeks before starting the Camino, do <\/span>strengthening exercises<\/b>. Squats, stretches, and cycling are good options. Strengthening the leg muscles, especially the quadriceps and calves, provides greater stability and endurance.<\/span><\/p>\n <\/p>\n
Avoid hard surfaces whenever possible<\/b><\/h2>\n
Asphalt and concrete can increase the impact on the joints, which in the long run can cause discomfort or injuries, especially in the knees and ankles. To reduce this risk, always choose <\/span>dirt paths, natural trails, or softer surfaces<\/b> that absorb impact better.<\/span><\/p>\nIf you walk in urban areas and cannot avoid the pavement, look for alternatives such as parks, gravel paths, or grassy areas.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"If you decide to walk the Camino de Santiago, your body will be your best ally. However, walking for hours with weight on your back has a direct impact on your joints. Knees, ankles, and hips absorb every step, and without proper care, the pain can ruin the experience. To avoid discomfort and injury, here […]<\/p>\n","protected":false},"author":1,"featured_media":119435,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[535,536,534],"tags":[],"class_list":["post-119441","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-acondicionamiento-fisico-en","category-camino-a-pie-en","category-blog"],"_links":{"self":[{"href":"https:\/\/www.mundiplus.com\/en\/wp-json\/wp\/v2\/posts\/119441","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mundiplus.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mundiplus.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mundiplus.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mundiplus.com\/en\/wp-json\/wp\/v2\/comments?post=119441"}],"version-history":[{"count":0,"href":"https:\/\/www.mundiplus.com\/en\/wp-json\/wp\/v2\/posts\/119441\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mundiplus.com\/en\/wp-json\/wp\/v2\/media\/119435"}],"wp:attachment":[{"href":"https:\/\/www.mundiplus.com\/en\/wp-json\/wp\/v2\/media?parent=119441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mundiplus.com\/en\/wp-json\/wp\/v2\/categories?post=119441"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mundiplus.com\/en\/wp-json\/wp\/v2\/tags?post=119441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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