Thinking of walking the Camino but worried your knees and feet can’t handle it?

Walking can be a great way to enjoy the summer heat. However, if you are in pain, it can be a real bummer especially if you are walking the Camino! Don’t let knee pain stop you from doing more this summer. Read below to find out what you can do to keep pain away.

With any long-distance hiking, preparation is crucial! Starting off slow and building up walks in both duration and difficulty is important in getting your body to become used to the effort you will put it through day in and day out. Start off with local hikes and walks in your neighbourhood, before getting too adventurous too quickly. This can help keep away aches and pains away. Remember, too much activity too quickly can results in painful conditions, such as shin splits, plantar fasciitis or even knee pain!

So, pace yourself! It’s a marathon not a sprint. Managing your speed in the short term will help you greatly in the long term. Managing breaks and keeping your exertion steady will be the key to staying on your feet well into your trip. This will keep those lower limbs happy!

Footwear! Think of footwear as the foundation to your body, like the tires on your car. If the feet aren’t working, the body won’t work properly either. For a long-distance hike, footwear is crucial to keeping knee or ankle pain at bay as both terrain and impact play a huge role. A well-designed hiking shoe is perfect for reducing the likelihood of falling or twisting due to slippery terrain, as often these shoes have more aggressive bottom treads and stability features built-in. In addition to being more  safe and comfortable for uneven terrain, hiking shoes are often stiffer and made with more durable materials for added support. This leads to a more comfortable ride with shock absorption built-in. Look at brands like Keen, New Balance and Lowa for some great hikers in varying heights to keep your knees and ankles safe and in good health for the long haul!

If you have a history of a knee or ankle injury, don’t let it stop you from getting out and doing what you love. Bracing can be an effective solution as it gives you more stability and peace of mind while on the go. There are many different types and styles of braces but most work to give stability and reduce the risk of injury. If the ankle and knee feel stable, you will feel more confident doing all the things you love to do. But not just that, braces also work to limit motion in certain directions depending on what ligament the brace is specifically for. Depending on the injuries you have sustained, a specific style of brace would be recommended by the Pedorthist you see at BioPed.

Don’t forget orthotics! Keeping your feet supported with the right hiker is only half the battle. A custom orthotic can be the difference between staying upright and staying seated. An orthotic keeps your feet supported and corrects any biomechanical abnormalities in your gait. Getting assessed by one of BioPed’s lower limb clinicians can be the first step towards figuring out what your feet and lower limbs need to keep moving.