Briddie_DK
New Member
- Time of past OR future Camino
- West highland Way, Scotland, Aug 2016 and Aug 2017.
Camino Frances start SJPDP on Apr 9th 18
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First of all : You will get lots of answers to this one, some of them will be contradictory. Choose wisely.Hi,
I took my first shot at CF in april. I started in SJPDP, and had 6 days for walking.
After the first two days, my knees were killing me. To avoid this on my next Camino-experience I will bring hiking poles, and hopefully shred some kilos from my bodyweight.
I would also like to do some extra training focusing on the downhill. However, I live in Denmark, and there is no hills in my vicinity.
At the gym, there is loads of possibilities to train the uphill part, But how do I train for the downhill part?
Thanks in advance for your advice :0)
Same country as yourself, I know the problem.
When going down from Zubiri, on the loong stretches, walking on the rolling bake-potato sized stones, I saw a French lady bouncing at at steady pace by me, and downwards, downwards she went, having no problem.
.
First of all : You will get lots of answers to this one, some of them will be contradictory. Choose wisely.
Anyway I l live in a flat area too with no possibilities for training downhill over long distances. As a consequence I suffered a lot on my first Camino due to inadequate preparations. I had trained a lot but not enough for downhill. This year was different. I had no problems at all. The reason was training. At least I believe that to be the answer. I did some specific leg exercises in combination with walking and running. The exercises are so called "single leg exercises"and they are very close to or similar to these:
https://www.t-nation.com/training/tip-the-4-single-leg-exercises-you-need
You don't have to go to a fitness centre to do it. You can do it at home with some home made weights in your hand, I.e Jerry cans with water. For me they worked and they also strengthened my core which is a side bonus. Do it at least three times a week and begin at least half a year before your next Camino in order for your legs and joints to benefit from them. No leg and back pains anymore.
Good luck and buon Camino.
Walk backward at a slow speed on a treadmill.Hi,
I took my first shot at CF in april. I started in SJPDP, and had 6 days for walking.
After the first two days, my knees were killing me. To avoid this on my next Camino-experience I will bring hiking poles, and hopefully shred some kilos from my bodyweight.
I would also like to do some extra training focusing on the downhill. However, I live in Denmark, and there is no hills in my vicinity.
At the gym, there is loads of possibilities to train the uphill part, But how do I train for the downhill part?
Thanks in advance for your advice :0)
There was! @davebugg ! And he isn’t coming back, apparentlyZigzagging, hiking poles...I try them, and more or less awkardly manage downhills.
But in stages as before Zubiri or Molinaseca, I end up almost unavoidably with a blister in the tip of my second toe, or worse, a blood clot under the toenail. A fellow recomended tying my shoelaces very tight...I have thought about using a second pair of socks, to avoid the friction. Don't know if there is a knowledgable experience around there.
If you bring hiking sandals you can save your toenails by wearing them on the downhills.Zigzagging, hiking poles...I try them, and more or less awkardly manage downhills.
But in stages as before Zubiri or Molinaseca, I end up almost unavoidably with a blister in the tip of my second toe, or worse, a blood clot under the toenail. A fellow recomended tying my shoelaces very tight...I have thought about using a second pair of socks, to avoid the friction. Don't know if there is a knowledgable experience around there.
Squatting is a very good exercise for developing strength in legs, joints and your back. But single leg exercises are better training for walking than a double-leg exercise like squatting. The reason is that single leg-training exercises are closer to how your legs work during walking, especially downhill, which is a "single-leg dominant" movement. On each step all your weight is landing on one leg. Not on two legs like in squatting or jumping.You can strengthen the muscles in your thighs by doing squats. Ideally, though, you should take some aikido classes: that will really firm up your thighs for the downhills.
Hi - I've just completed the Camino Primitivo - had a real problem with my right knee after the Hospitales route (2 heavy downhills) - I ended up in the next few days till Melide (where I ended this time) coming down sideways ie like a crab on most of the downs. I didn't care how I looked, I just needed to relieve the pain. I always use poles and had a knee support and now home after 2 days I have no pain at all. By the way I am 65!Hi,
I took my first shot at CF in april. I started in SJPDP, and had 6 days for walking.
After the first two days, my knees were killing me. To avoid this on my next Camino-experience I will bring hiking poles, and hopefully shred some kilos from my bodyweight.
I would also like to do some extra training focusing on the downhill. However, I live in Denmark, and there is no hills in my vicinity.
At the gym, there is loads of possibilities to train the uphill part, But how do I train for the downhill part?
Thanks in advance for your advice :0)
I climb volcanoes and high mountains and have knee problems. I always zig zap AND use poles. I also wear knee braces. Works for me. At the end of the day, if you have pain, ICE.Hi , what can help is try to zig zag when it is steep.
I'am from Holland it's probably as flat as Denmark and it works for me.
Wish you well and a Buen Camino , Peter .
It not so much bouncing as it is to keeping low, bending your knees and letting the quadroceps taking the load. Landing on the front of the foot also takes a bit getting used to...I’m not sure I see a benefit to bouncing
Yes! Never let your knees straighten going downhill. Knees a little bent, butt a little back.As the old ski lesson goes " bend zee knees, 5 dollars please" It saved my wife's Camino! For downhills, just bend your knees a little and walk like a skier.
Try it, you'll be amazed.
Bob
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