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I did leg stretches as you described 3 to 5 minutes every day immediately before walking and sometimes in the middle of the day. My pilgrimage was the only time in my life I stretched.Hi all. How much and what kind of stretching do you do while on the Camino? (Or while your training for the Camino) I've searched and found a little advice for those with shin splints, but nothing routine.
I'm assuming it's a bit important to get calves (the stretch where you stand against a wall, with your knee straight, and also with your knee bent) and to get the hammies, and also the thigh muscles (where you pull your foot behind you). 30 seconds each a couple times? Before, during, and after your walk each day? A stretch to prevent shin splints too? Anything for the shoulders or back?
Do some of your not stretch at all? I'd love to hear what your regular practice is. Thanks! (I am just in training)
This is important - muscles should be warned up before stretching. Maybe do your stretches when you take your first break.Stretch after exercise and warm up before.
I start off with good intentions of thorough stretching but don't follow through after the second week.Hi all. How much and what kind of stretching do you do while on the Camino? (Or while your training for the Camino) I've searched and found a little advice for those with shin splints, but nothing routine.
I'm assuming it's a bit important to get calves (the stretch where you stand against a wall, with your knee straight, and also with your knee bent) and to get the hammies, and also the thigh muscles (where you pull your foot behind you). 30 seconds each a couple times? Before, during, and after your walk each day? A stretch to prevent shin splints too? Anything for the shoulders or back?
Do some of your not stretch at all? I'd love to hear what your regular practice is. Thanks! (I am just in training)
I start off with good intentions of thorough stretching but don't follow through after the second week.
I practice yoga 5 times a day and I when I’m on the camino I stretch before and after I walk. Hope this helps. Buen Camino!Hi all. How much and what kind of stretching do you do while on the Camino? (Or while your training for the Camino) I've searched and found a little advice for those with shin splints, but nothing routine.
I'm assuming it's a bit important to get calves (the stretch where you stand against a wall, with your knee straight, and also with your knee bent) and to get the hammies, and also the thigh muscles (where you pull your foot behind you). 30 seconds each a couple times? Before, during, and after your walk each day? A stretch to prevent shin splints too? Anything for the shoulders or back?
Do some of your not stretch at all? I'd love to hear what your regular practice is. Thanks! (I am just in training)
That'd be me.Do some of your not stretch at all?
Hi @NerdGjerd, don't get discouraged by the naysayersDo some of your not stretch at all? I'd love to hear what your regular practice is. Thanks! (I am just in training)
While on the Camino, before I take off for the day, I do 60 squats, wall sit for one minute, 60 toe touches, 100 sit ups.Hi all. How much and what kind of stretching do you do while on the Camino? (Or while your training for the Camino) I've searched and found a little advice for those with shin splints, but nothing routine.
I'm assuming it's a bit important to get calves (the stretch where you stand against a wall, with your knee straight, and also with your knee bent) and to get the hammies, and also the thigh muscles (where you pull your foot behind you). 30 seconds each a couple times? Before, during, and after your walk each day? A stretch to prevent shin splints too? Anything for the shoulders or back?
Do some of your not stretch at all? I'd love to hear what your regular practice is. Thanks! (I am just in training)
Same here. Usually walk about 20-25k. No issues with shin splints. Stretch our stomachs a bit with breakfast after the first 5k or soI don't stretch. We walk about 16 to 20 km per day.
Dude, if I did that I would need a rest day.While on the Camino, before I take off for the day, I do 60 squats, wall sit for one minute, 60 toe touches, 100 sit ups.
Same here.I don't stretch. We walk about 16 to 20 km per day.
I stretch before I go to bed, and then when I wake up. Both times I do the “alphabet” twice, I do quad and achilles stretches before I get up. Before I start walking, I stretch back and neck muscles and do one last quad stretch. I spend about 15-20 minutes in toto stretching. As I get older I require it more!I stretch in bed before I wake up.
When I get up.
Before I walk.
During breaks through the day.
At the end of the day.....
I
Additional........
Ankles. I'll extend and rotate my ankles before getting out of bed in the morning to warm them up.
Plantaar Facia (sole of foot) I'll roll my foot across a frozen drink bottle or similar shape.
Shins. I carry a foam roller to massage my shins each morning. (I get shin splints)
Thank you for your traveling tips!Hi I'm a 6'3 guy mid 50s. I've had severe shin splints in my 39s (operated on bone scraped and muscle sheathed) and two slipped discs. I definitely stretch/warm up prior to walking and after - for me essential. I have a routine that takes me 5 - 10 minutes. I recommend it especially as you get older. I suggest you pop to your local gym and get shown/taught. Some strength training will also help your walking. Shin splints are tricky. There are some simple exercises I find aid and cold water on them post exercise certainly helps but if you are suffering from them start with the feet up. Orthotics may help as will footwear selection etc.so get yourself checked out at a podiatrist. I walk with hiking poles on + 10km walks which I believe more than offsets the additional pack weight and helps relieve stress on all joints if used properly - get shown. I usually train every day without poles on a range of surfaces and terrain at a good pace and then my Caminos are pretty easy and pain free. Everyone is different- find what works for you. Good luck and remember an ounce of prevention....
So you see it is an hour a day before you get started?I start off every day with 30 minutes of stretching, (upper and lower body).
I then do 100 push ups, and 100 sit ups.
By doing this routine I no longer wake up sore, my core is stronger and my walking endurance has increased.
I did these stretches with the video after every walk when training for the Camino. I’d intended to also do them while on the Camino but I didn’t really. Though I did do a variation of some of the stretches every night while lying in bed, as they’re all doable even while in a top bunk!Hi all. How much and what kind of stretching do you do while on the Camino? (Or while your training for the Camino) I've searched and found a little advice for those with shin splints, but nothing routine.
I'm assuming it's a bit important to get calves (the stretch where you stand against a wall, with your knee straight, and also with your knee bent) and to get the hammies, and also the thigh muscles (where you pull your foot behind you). 30 seconds each a couple times? Before, during, and after your walk each day? A stretch to prevent shin splints too? Anything for the shoulders or back?
Do some of your not stretch at all? I'd love to hear what your regular practice is. Thanks! (I am just in training)
Sometimes I forget, but it is very, very important.Hi all. How much and what kind of stretching do you do while on the Camino? (Or while your training for the Camino) I've searched and found a little advice for those with shin splints, but nothing routine.
I'm assuming it's a bit important to get calves (the stretch where you stand against a wall, with your knee straight, and also with your knee bent) and to get the hammies, and also the thigh muscles (where you pull your foot behind you). 30 seconds each a couple times? Before, during, and after your walk each day? A stretch to prevent shin splints too? Anything for the shoulders or back?
Do some of your not stretch at all? I'd love to hear what your regular practice is. Thanks! (I am just in training)
If it helped Ed Balls do the Yoga he demonstrated on The One Show it must be good. However, book and videos are out of stock on their web site, and unavailable on my usual Book Depository source. I found it via Bookbinder.com ... lots of New at almost the same prices as the Used ones, which all showed "Front cover is creased." I ordered from Amazon.co.UK at lower cost, including shipping, than Amazon.CA [I am located in Canada], AND it will arrive sooner than .CA promised.I got the book Stiff Guy Yoga before I went last year, which was really useful for loosening me up before I go, and introducing me to a range of different exercises I could use when I was there. I definitely recommend it.
Just tried this and just one session relevied most of the pain from (what I presume is) shin splints I've been suffering from after every walk for the past 8 weeks. Clearly more stretching required for me henceforth!I did these stretches with the video
If you are getting shin splints then consider your posture. You will get sore shins if you don't walk with an upright posture. Leaning forward puts lots of pressure on your legs especially your shins.@NM99 , thanks.
Just tried this and just one session relevied most of the pain from (what I presume is) shin splints I've been suffering from after every walk for the past 8 weeks. Clearly more stretching required for me henceforth!
Appreciate one session is not definitive but it's a great start!
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