Camino Preparation: Useful Exercises

camino-preparation-exercises-caminowaysPete from D-Pete Health and Fitness Clinic in Dublin got the crowds at #caminofestirl warming up and stretching before they set off on the different walking trails. If you missed all the fun of the CaminoWays.com Walking Festival, we share Pete’s Camino Preparation useful exercises. If you are preparing for the Camino de Santiago or just heading out for a long walk, Pete’s easy to follow warm up and stretching exercises will be very handy:

Front of Thigh

-Catch heel with hand and bring towards buttocks
-Use a wall, tree or partner for balance if needed
-Ensure knees are in alignment with each other and back is straight
-A stretch should be felt along front of tight and/or knee
-Hold stretch for 30 secs and repeat 2 times

Back of Lower Leg

-Bring one leg out in front of the other, toes facing straight ahead
-Keep heel of back leg firmly on ground and keep same leg straight
-You can lean on a wall, tree or use a partner
-Lean gently forward, keep leg straight, keep heel on ground

Back of Upper Leg

-Place the leg you want to stretch out in front of your body
-Place hands on opposite leg for support/balance
-Slowly stick buttock out and squat down gently
-Keep back straight and foot relaxed (don’t bring toes towards body)
-Stretch should be felt along the back of the upper leg
-Hold stretch for 30 secs and repeat 2 times
-You will feel stretch along lower back leg
-Hold stretch for 30 secs and repeat 2 times

Ab workout on the move

-Blow out until you can’t anymore
-You will feel your tummy getting tight
-Once you feel the tightness, hold it and continue to breath normally
-All you are doing is keeping your tummy tight but this technique is a great way to learn how to do it correctly
-When walking, jogging, climbing stairs, picking up something, do this exercise, do it as often as you can and hold up to 15-30 seconds each time
-This is a great abdominal (ab) workout and so easy to carry out

camino-preparation-exercise-caminoways

Shoulder Stretch

-Bring the arm you want to stretch across your chest
-Hock this arm with the other and drag the arm closer to the chest
-A stretch should be felt along your shoulder
-Hold the stretch for 30 secs and repeat 2 times

Shin Stretch (for shin splints)

-Place one leg across and in front of the other as shown on the picture
-Place tip of foot on ground (the foot in front)
-With the knee of the leg behind, press gently along the calf of the leg in front until a stretch can be felt in the front of lower leg
-Hold for 30 secs and repeat 2 times

*You might also like to download our free Camino Fitness Guide or to read other Camino preparation articles by Pete.

*For more health and fitness advice, contact Pete at d-pete.com.

*For more information about the Camino de Santiago or to book your holiday, contact our travel specialists

 

 

Comments

  1. By D-pete 'Health & Fitness' Clinic

    Hello VIcky,

    Thank you for your query! First off, were you diagnosed with Achiles Tendonitis from a Physical/ Physio Therapist? Where is the pain located i.e. base of the heel? With any injury its always important to understand the cause of it, for example: have you recently taken up more walking/ running, if so is the terrain hilly, what type of foot ware do you use and how old/new are they etc the list goes on, there is so much to consider even for the smallest of injuries.

    Generally for Achilles Tendonitis, rest from the aggravating activity i.e. walking, running etc is important – tendonitis is an inflamemd tendon i.e. it is constantly been placed under alot of pressure, so avoiding activity that aggravates it is No 1

    2nd: ensure that an appropraite treatment/ rehab programe is applied. So stretching the calf muscle (the back of the lower leg) holding it for 30 seconds and repeat 2-3 times in a row . Icing the area after its been aggravated for 10-15 mins and repeat every 2 hours if you wish are very basic tools you can use to help reduce the dicomfort

    If you wake up in the morning and it is painful, then a warm shower or hot water bottle to the calf muscle followed by a calf stretch can be very helpful.

    Ideally, you should visit a physical/ physio therapist to ensure it is infact tendonitits and from there an appropriate treatment will be carried out followed with a rehab program to reduce the risk of it happening again.

    If you would like me to assess and trreat you, please feel free to contact me on this number: 086 318 7455 or book online on: http://dpete.cliniko.com/bookings

    I hope this helped in some way.

    Pete

  2. By Vicky Taylor

    Hi can you recommend exercises to alleviate Achilles tendonitis? This has limited my walking recently in that boot wearing is uncomfortable !
    Thank you
    Vicky

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