- Time of past OR future Camino
- 23:Valença Var Espiritual Apr; Norte Cudillero Oct
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I think that your experience wearing leggings while walking is the most important consideration.I noticed last week that if I wear leggings when walking, my bilateral hip pain is almost nonexistent
I use them when it's cold.And so, the detour, shorts with leggings. I noticed last week that if I wear leggings when walking, my bilateral hip pain is almost nonexistent. Any thoughts, advice, benefits of walking a Camino with leggings/tights?
Try a wool hiking skirt. Smartwool and Icebreaker both offer them. I don't take them on camino, but they are my "go to" at home for avoiding the problem of static. The quilting keeps quads and butt warm, but being skirt -length prevents overheating.I use them when it's cold.
Not much to say, really. Except to warn that if you use them under a walking skirt, static electricity and skirt-creep is a thing!
A Camigo who I walked with in December 2019 wore leggings from Decathlon, we went through some foul conditions with driving rains in intense winds, when I asked about the leggings he said the brushed fleece like inner surface kept his legs warm even when wet. He originally tried buying the men's merino leggings but they were sold out so he bought female synthetic ones, he is 6ft 5 so the women's longer legs were ideal. I have changed my kit because of him and have now 1 alpkit running leggings and 1 OMM flash winter tights.This is not an ad but a personal comment. Almost all my kit came from Decathlon in France.
Sturdy equipment at a reasonable price seems to be Decathlon's unwritten and successful motto. Good quality but nothing fancy, no glitz. Nothing that anyone would want to take or steal.
I always wore runner's winter tights while hiking similar to these . Although now at 82 I can no longer hike I still wear them simply walking every day.
I just ordered a similar pair from Decathlon USA that will arrive this Saturday. They have pockets. Looking forward to trying them. At my age, 67, they have been a Godsend in my daily morning walks, little to no hip pain.This is not an ad but a personal comment. Almost all my kit came from Decathlon in France.
Sturdy equipment at a reasonable price seems to be Decathlon's unwritten and successful motto. Good quality but nothing fancy, no glitz. Nothing that anyone would want to take or steal.
I always wore runner's winter tights while hiking similar to these . Although now at 82 I can no longer hike I still wear them simply walking every day.
On the money. Scoliosis, one leg shorter or one leg longer & tight muscles, stretching helps.I always walk in running shorts from early Spring to late Fall. If the temperatures fall below 40F/ 4.5C, or if a rain is especially chilly, I wear a light weight pair of Capilene or Smartwool baselayer lowers under my shorts. They are not tight, but snug, and they work well.
For the hip pain issues, (I am assuming that a medico has evaluated for cause) I would look at compression shorts or a hip brace worn under your walking shorts for relief, rather than running tights.
A couple of other potential issues with the hip pain if the cause is unknown, may be (just a thought) related to your choice of shoes, issues with supination or pronation, or a discrepancy of length between the right and left legs.
Normal, but compress enough & comfortable.
I have seen this mentioned a couple of times lately in various threads, and while there is some clinical evidence that compression sleeves can somewhat assist with the recovery from shin splint injury, and may help moderate the pain of shin splints during activity, I have not seen any information, other than from vendors selling compression sleeve products and anecdotal stories, that they can prevent shin splints from occurring.he calf sleeves work so well throughout the day, but I take them off at the end of the day's walk and before going to dinner. These help to avoid shin splints.
Well it’s not a fashion show.this was part of what I noticed from @peregrina2000’s post yesterday from Alvaro’s YouTube video. Loved it, thanks for posting, Laurie.
And so, the detour, shorts with leggings. I noticed last week that if I wear leggings when walking, my bilateral hip pain is almost nonexistent. Any thoughts, advice, benefits of walking a Camino with leggings/tights?
Too bad my son didn't know about all this information ahead of time when he increased his walking speed and developed terrible shin splints on the Meseta after an afternoon of "be-bopping" to music on his headphones. It took him several days for the pain to subside.Clinical evidence shows that the mechanisms which cause shin splints are not affected by compression or lack of compression, but are primarily an overuse injury from repetitive stress, overstriding and gait issues, and potentially a reaction to prolonged downhill or uphill walking. Below is a guide I wrote to help in the prevention of shin splints.
Yes!Well it’s not a fashion show.
I’m old-school British, in the alps in the 80’s we could be spotted a mile-off; POD black ice rucksack, buffalo smock and Ron Hills; a crime against fashion but still my default leg-wear in anything other than constant sunshine.
Loose shorts over tights, on men, might as well be accompanied by the Stars and Stripes according to my ‘guess whose overtaking you now’ Camino checklist.
If it fits, and it’s comfortable, it’s OK - but not in church in most cases.
Dave, I always like your clear descriptions.I have seen this mentioned a couple of times lately in various threads, and while there is some clinical evidence that compression sleeves can somewhat assist with the recovery from shin splint injury, and may help moderate the pain of shin splints during activity, I have not seen any information, other than from vendors selling compression sleeve products and anecdotal stories, that they can prevent shin splints from occurring.
Clinical evidence shows that the mechanisms which cause shin splints are not affected by compression or lack of compression, but are primarily an overuse injury from repetitive stress, overstriding and gait issues, and potentially a reaction to prolonged downhill or uphill walking. Below is a guide I wrote to help in the prevention of shin splints.
----------------------------
Shin Splint Prevention
Warm Up -- ALWAYS warm up prior to exercise and stretch well after exercise.
- Walk at a slower pace at the beginning of each walk.
- Then perform ankle circles: rotate ankle ten times in one direction, then ten times in opposite direction.
- Next, do some toe points: point toes, then flex foot - ten times on each foot to get your muscles loosened up.
- Do the ankle circles and toes points several times each day or write the alphabet in the air with your toes.
After Walking
Stretch your calves, shins, and Achilles’ tendon after every walk. Tight muscles make the shin work harder to lift your foot.
When Walking
Choose a good walking surface. Avoid concrete if possible. If you walk on a road with an obvious camber, try walking out and back on the same side of the road to avoid putting too much stress on one leg.
Perform Exercises to Strengthen Calves and Shins
- Increase your mileage and speed gradually. The general rule of thumb is to increase mileage at a rate of 10% each week.
- Be sure that you are not over striding.
- Over striding occurs when you take longer steps to increase speed without running. Lengthen the stride in back, rather than in front, to improve power and efficiency in your stride. An overstriding walker has their front foot too far out in front of body. You want instead for your forward foot to contact the ground closer to your body.
- Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body. This is because your forward leg has no power, while your back leg is what is pushing you forward.
- Be Aware of Your Step Rate
- Increasing your cadence or step rate will significantly reduce impact forces. Focus on striking beneath your center of mass and avoid stepping out in front of your body—this will also prevent over striding and braking—to lessen the load placed on the tibia.
Studies demonstrate that bigger and stronger calf muscles have a lower risk of developing tibial stress fractures. Since tibial stress fractures can be the result of shin splints that haven’t been addressed, it makes sense that strengthening your calves may also help walkers avoid medial tibial stress syndrome.
Consider the following strength exercises to help strengthen those calves and the surrounding muscles to help prevent shin splints:
Calf Raises
Standing with your feet slightly apart, raise up onto your toes, pause for 2 seconds, and lower back down. Complete two sets of 15 repetitions.
Toe Walks
Standing on your tiptoes, walk forward 15 yards. Complete two sets of 15 yards.
Foot Pumps
Lie down with your legs straight out in front of your body and your toes pointed toward the sky. In a pumping motion, point your toes back towards your body and then back to the original position. Complete two sets of 20 repetitions.
Heel Drop
Standing on a stair or elevated platform, put your weight on your right foot while lowering your right heel past 90 degrees. Slowly raise back up and repeat before switching sides. Complete two sets of 10 repetitions on each side.
If you have shin pain, you may need to take a day or two of rest and start back more slowly.
Remember: RICE -- Rest, Ice, Compression and Elevation. Ibuprofen is often recommended. There are health risks with this product. So, don't use without doing your own research.
BE AWARE -- There are a couple of related lower leg injuries which some folks may think are shin splints, but require medical intervention:
Compartment Syndrome
Pain on the lower anterior may be compartment syndrome, a swelling of the muscles within the compartment. Increased pressure compromises the area's circulation and function of the tissues in that space. Symptoms include pain, unusual nerve sensations, and muscle weakness. This condition requires a physician's diagnosis and surgical decompression may be necessary.
Stress Fracture
Another cause of pain in the lower leg is a stress fracture. If you have a definite spot of sharp pain when you run your hand along your shin the pain may be a stress fracture. A horizontal rather than vertical line of pain is another indicator and stress fractures normally feel better in the morning after a night of rest. A bone scan is necessary for diagnosis.
Dave, I always like your clear descriptions.
One thing that I didn't see in your description is a comment on body position. I have understood that leaning forward when walking vs an upright body position can lead to shin splints/pain. Maybe my understanding is incorrect? Or perhaps your comments on over striding cover this? What are your comments on body position while walking?
Me too, but I need to use subtitles for clarity.I half understood your written British, huh? Though, for the record, I subscribe to Brit Box on the tele.
Me too, but I need to use subtitles for clarity.
I’m terribly sorry (just to prove my British credencials) I was making a general offhand comment vaguely in the direction of the topic, not intending to ‘reply’ to you directly.View attachment 119265. Yes!
Being ”across the pond” I half understood your written British, huh? Though, for the record, I subscribe to Brit Box on the tele.
Well it’s not a fashion show.
I’m old-school British, in the alps in the 80’s we could be spotted a mile-off; POD black ice rucksack, buffalo smock and Ron Hills; a crime against fashion but still my default leg-wear in anything other than constant sunshine.
Loose shorts over tights, on men, might as well be accompanied by the Stars and Stripes according to my ‘guess whose overtaking you now’ Camino checklist.
If it fits, and it’s comfortable, it’s OK - but not in church in most cases.
()
Re: not in church - I always wear leggings running and hiking and was planning to wear them on my Camino this spring. Are you saying leggings are a no-no in churches? I had not thought of that…Well it’s not a fashion show.
I’m old-school British, in the alps in the 80’s we could be spotted a mile-off; POD black ice rucksack, buffalo smock and Ron Hills; a crime against fashion but still my default leg-wear in anything other than constant sunshine.
Loose shorts over tights, on men, might as well be accompanied by the Stars and Stripes according to my ‘guess whose overtaking you now’ Camino checklist.
If it fits, and it’s comfortable, it’s OK - but not in church in most cases.
I kept warm with merino wool lightweight tights from REI in September / October 2018 with my Macabi regular length (not the short version) walking skirt. There was no skirt creep that I recall. I also had worn the skirt for a year beforehand while walking to train for the Camino. Having been washed iseveral times, it did not creep up (which it did when new). I found it useful to wear the tights in the cold mornings and take them off by 10 or 11AM.I use them when it's cold.
Not much to say, really. Except to warn that if you use them under a walking skirt, static electricity and skirt-creep is a thing!
Re: not in church - I always wear leggings running and hiking and was planning to wear them on my Camino this spring. Are you saying leggings are a no-no in churches? I had not thought of that…
Ok, thanks!As long as what you are wearing is modest it will be fine. I have never been made to feel uncomfortable when doing so, or when just wearing my running shorts. I had the impression that the regular worshippers were used to Pilgrim visitors and the clothing choices that entails, along with many 'Buen Caminos' directed my way..
Thanks Dave for the detailed & informative post. I will be saving this to keep on hand for preparing for my April VDLP.I have seen this mentioned a couple of times lately in various threads, and while there is some clinical evidence that compression sleeves can somewhat assist with the recovery from shin splint injury, and may help moderate the pain of shin splints during activity, I have not seen any information, other than from vendors selling compression sleeve products and anecdotal stories, that they can prevent shin splints from occurring.
Clinical evidence shows that the mechanisms which cause shin splints are not affected by compression or lack of compression, but are primarily an overuse injury from repetitive stress, overstriding and gait issues, and potentially a reaction to prolonged downhill or uphill walking. Below is a guide I wrote to help in the prevention of shin splints.
----------------------------
Shin Splint Prevention
Warm Up -- ALWAYS warm up prior to exercise and stretch well after exercise.
- Walk at a slower pace at the beginning of each walk.
- Then perform ankle circles: rotate ankle ten times in one direction, then ten times in opposite direction.
- Next, do some toe points: point toes, then flex foot - ten times on each foot to get your muscles loosened up.
- Do the ankle circles and toes points several times each day or write the alphabet in the air with your toes.
After Walking
Stretch your calves, shins, and Achilles’ tendon after every walk. Tight muscles make the shin work harder to lift your foot.
When Walking
Choose a good walking surface. Avoid concrete if possible. If you walk on a road with an obvious camber, try walking out and back on the same side of the road to avoid putting too much stress on one leg.
Perform Exercises to Strengthen Calves and Shins
- Increase your mileage and speed gradually. The general rule of thumb is to increase mileage at a rate of 10% each week.
- Be sure that you are not over striding.
- Over striding occurs when you take longer steps to increase speed without running. Lengthen the stride in back, rather than in front, to improve power and efficiency in your stride. An overstriding walker has their front foot too far out in front of body. You want instead for your forward foot to contact the ground closer to your body.
- Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body. This is because your forward leg has no power, while your back leg is what is pushing you forward.
- Be Aware of Your Step Rate
- Increasing your cadence or step rate will significantly reduce impact forces. Focus on striking beneath your center of mass and avoid stepping out in front of your body—this will also prevent over striding and braking—to lessen the load placed on the tibia.
Studies demonstrate that bigger and stronger calf muscles have a lower risk of developing tibial stress fractures. Since tibial stress fractures can be the result of shin splints that haven’t been addressed, it makes sense that strengthening your calves may also help walkers avoid medial tibial stress syndrome.
Consider the following strength exercises to help strengthen those calves and the surrounding muscles to help prevent shin splints:
Calf Raises
Standing with your feet slightly apart, raise up onto your toes, pause for 2 seconds, and lower back down. Complete two sets of 15 repetitions.
Toe Walks
Standing on your tiptoes, walk forward 15 yards. Complete two sets of 15 yards.
Foot Pumps
Lie down with your legs straight out in front of your body and your toes pointed toward the sky. In a pumping motion, point your toes back towards your body and then back to the original position. Complete two sets of 20 repetitions.
Heel Drop
Standing on a stair or elevated platform, put your weight on your right foot while lowering your right heel past 90 degrees. Slowly raise back up and repeat before switching sides. Complete two sets of 10 repetitions on each side.
If you have shin pain, you may need to take a day or two of rest and start back more slowly.
Remember: RICE -- Rest, Ice, Compression and Elevation. Ibuprofen is often recommended. There are health risks with this product. So, don't use without doing your own research.
BE AWARE -- There are a couple of related lower leg injuries which some folks may think are shin splints, but require medical intervention:
Compartment Syndrome
Pain on the lower anterior may be compartment syndrome, a swelling of the muscles within the compartment. Increased pressure compromises the area's circulation and function of the tissues in that space. Symptoms include pain, unusual nerve sensations, and muscle weakness. This condition requires a physician's diagnosis and surgical decompression may be necessary.
Stress Fracture
Another cause of pain in the lower leg is a stress fracture. If you have a definite spot of sharp pain when you run your hand along your shin the pain may be a stress fracture. A horizontal rather than vertical line of pain is another indicator and stress fractures normally feel better in the morning after a night of rest. A bone scan is necessary for diagnosis.
Still have my Ron Hills after 32years! Unfortunately not fit for camino wear now. One pair ikghtly holey ans shattered with paint, other cot off at the knees ans also paint splattered. Still very comfy.… still got my Ron Hills!!
And I wanted, but could not afford, a Buffalo smockThey were seriously useful tops!
In men’s fit of course … they didn’t make them for women …
Ah … the good old, bad old days …
I like the sound of calf sleeves but have never heard of them. Googling now!On both Camino Frances and Via Francigena I wore leggings and calf sleeves. I chose calf sleeves that did not include the feet so that I could control the affect of the socks that I love to wear hiking. The calf sleeves work so well throughout the day, but I take them off at the end of the day's walk and before going to dinner. These help to avoid shin splints. Both leggings and calf sleeves help blood circulation and help with the day to day walking fatigue. My "medium compression" leggings are not compression tights by today's standards, but they helped greatly and washed and dried quickly. I wore the leggings with a wrap-around short skirt or with loose polyester shorts (not convertible travel pants). I slept in my travel pants on walking days and wore them walking around town when I stopped for my extra days of rest along the route.
Re: not in church - I always wear leggings running and hiking and was planning to wear them on my Camino this spring. Are you saying leggings are a no-no in churches? I had not thought of that…
Still have my Ron Hills after 32years! Unfortunately not fit for camino wear now. One pair ikghtly holey ans shattered with paint, other cot off at the knees ans also paint splattered. Still very comfy.
Is there Spring in the air in the Northern Hemisphere? There seems to be a lot of subtle humour on the forum today.
On a darker note, when I visited Europe in 2019 I did plan around this visit being the last time I saw Europe.
There was no skirt creep that I recall. I also had worn the skirt for a year beforehand while walking to train for the Camino. Having been washed iseveral times, it did not creep up (which it did when new). I found it useful to wear the tights in the cold mornings and take them off by 10 or 11AM.
Are compression socks the same socks u can wear on plane journeys?On both Camino Frances and Via Francigena I wore leggings and calf sleeves. I chose calf sleeves that did not include the feet so that I could control the affect of the socks that I love to wear hiking. The calf sleeves work so well throughout the day, but I take them off at the end of the day's walk and before going to dinner. These help to avoid shin splints. Both leggings and calf sleeves help blood circulation and help with the day to day walking fatigue. My "medium compression" leggings are not compression tights by today's standards, but they helped greatly and washed and dried quickly. I wore the leggings with a wrap-around short skirt or with loose polyester shorts (not convertible travel pants). I slept in my travel pants on walking days and wore them walking around town when I stopped for my extra days of rest along the route.
We found that men were always asked to take their hats off in every Catholic church we visited in Spain and Italy (as well as in other mostly Catholic countries). Other than that, we never found we were unwelcome unless there was a mass going on and even then we were allowed in, but to restricted areas with no talking or photos allowed during mass.Some people are happy to crunch crisps in the cinema (chips? I’m not sure where you’re from) others are not.
Spain is much more liberal than it once was, but the answer depends very much on your own personal feeling as to what is appropriate, and what is not.
The fact that many (very many) have visited churches dressed in what some might describe as ‘immodest’ clothing is what it is. I’m not Catholic (or catholic - there is a difference, even if apples’s spellchecker says otherwise!) but I try to respect what I (perhaps mistakenly think) are the established norms.
So - I don’t know whether you’re male or female and respect that you might identify as any of the three ( and counting) genders but, let’s go with female and biological woman.
Pretty much anything goes, but bare shoulders have been a problem in some places ( St Pedro and St Marco in my wife’s experience)
Trousers and leggings - no problem in the C21
Yoga pants or tights? Not so simple.
For men (I’ll not recite all the lifestyle choices.) It comes down to shorts, or not.
It’s unlikely that you’ll be barred from a ‘normal’ church in shorts, but (in my opinion, which I’m entitled to) you’ll look like you’re unaware that you’re in a place which some consider sacred. If that’ s OK with you, carry on.
So there’s no correct answer. If you’re on Camino, and have a genuine interest in a church whether for religious reasons or otherwise, the probability is that you will be welcomed, and rightly so IMHO. Queue for the Cathedral in a mankini even if you’re a Cardinal you’ll be chucked out, there are often no rules, just a sense of mutual respect.
Anyway, on another topic altogether, this is my valedictory post here. For probably rather childish reasons, I think I’ve said all that I need to here over many years. My deepest respects to the excellent moderators and Ivar and
Yes. They are the same.Are compression socks the same socks u can wear on plane journeys?
Goodness, I had not even considered my shin splints and I do get them. I'll have to find calf sleeves! Mahalo for mentioning this!On both Camino Frances and Via Francigena I wore leggings and calf sleeves. I chose calf sleeves that did not include the feet so that I could control the affect of the socks that I love to wear hiking. The calf sleeves work so well throughout the day, but I take them off at the end of the day's walk and before going to dinner. These help to avoid shin splints. Both leggings and calf sleeves help blood circulation and help with the day to day walking fatigue. My "medium compression" leggings are not compression tights by today's standards, but they helped greatly and washed and dried quickly. I wore the leggings with a wrap-around short skirt or with loose polyester shorts (not convertible travel pants). I slept in my travel pants on walking days and wore them walking around town when I stopped for my extra days of rest along the route.
Men have always had to take off hats in a catholic church whereas until the 70s women had to wear one!We found that men were always asked to take their hats off in every Catholic church we visited in Spain and Italy (as well as in other mostly Catholic countries). Other than that, we never found we were unwelcome unless there was a mass going on and even then we were allowed in, but to restricted areas with no talking or photos allowed during mass.
Though dress codes have relaxed over the years, the men with hats off appears to still be alive and well.
I used full length skins under shorts. They were fantastic in the rain for body temperature regulation (we walked in July-August and had first and last day cold and wet), great for cool early mornings and I'd take them off when the sun warmed up. They dry so quickly there was never a problem with having to wear soggy clothes! If we get to do it again, I'd pack some bike shorts, too.this was part of what I noticed from @peregrina2000’s post yesterday from Alvaro’s YouTube video. Loved it, thanks for posting, Laurie.
And so, the detour, shorts with leggings. I noticed last week that if I wear leggings when walking, my bilateral hip pain is almost nonexistent. Any thoughts, advice, benefits of walking a Camino with leggings/tights?
The hat you refer to for women is called a “mantilla.” Grew up Catholic in a Latin American country and some men were allowed to wear ceremonial hats (always of religious origin). If a woman showed up wearing a hat instead of a mantilla, she was turned away. I have beautiful mantillas from way back when and the “peinete” that was placed in your hair to hold the mantilla away from your hairdo and face. At any rate, this is just a bit of historical perspective, as I am ancientMen have always had to take off hats in a catholic church whereas until the 70s women had to wear one!
There is some clinical evidence that compression sleeves can somewhat assist with the recovery from shin splint injury, and may help moderate the pain of shin splints during activity. I have not seen any information based on objective, clinical evidence that they can prevent shin splints from occurring.Goodness, I had not even considered my shin splints and I do get them. I'll have to find calf sleeves! Mahalo for mentioning this!
Mahalo NuiThere is some clinical evidence that compression sleeves can somewhat assist with the recovery from shin splint injury, and may help moderate the pain of shin splints during activity. I have not seen any information based on objective, clinical evidence that they can prevent shin splints from occurring.
I would include them in your kit in case shin splints do occur, but I would not rely on compression sleeves or stockings to KEEP shin splints from occurring. In my earlier post in this thread, I did post a guide for specific actions that can be taken to help prevent shin splints from occurring.
Which yoga shorts/legging are you wearing exactly ?For my summer Camino I wore yoga shorts. I loved them as they are quick dry and have pockets. My cell phone slips in and out nicely. I then wear compression socks with the feet cut out so I can wear smart wool socks. This is the first time I wore compression socks. What difference. I had less pain and more energy at the end of my walking. I’ll use this combo always!!! Hopefully you’ll find the right combo for you.Buen Camino.
View attachment 119307View attachment 119308
PS:The yoga’s come in full length (I wear here in winter for my walks) Mid length half calf and the shorts shown in pics.
I’ve been wearing these for many years now.Which yoga shorts/legging are you wearing exactly ?
Hi!I don’t know about their utility for pain, but I always have a pair of running tights with me. Generally speaking I have my tights as a base layer and my convertible pants over top. That’s how I start on any given morning. By mid-morning, I might take the bottoms off the trousers and just have the shorts over the tights. By mid-afternoon I might switch to just shorts or just running tights.
I find I get the most “climate control” with this combination.
Cooler evenings: running tights under my dress that I wear to dinner/museums/mass etc.
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