According to the 2025 ratio of Middle landsI am more than 122 thousand Official walkers (that is, those who have credentials, or the pilgrim’s passport), to which are added about 70,000 unofficial. For a total of 192,000 people who travel the various Italian and European paths, and the trend is constantly growing. The women represent the 51 percentwhile as regards age, 32 percent are under 45 years old, 53 percent are between 46 and 65 years old and 15 percent are over 65. However, even if many people choose the experience of the journey because during the year they do walking (including its various types, see the Happy Walking, the Japanese walk or the Winter Walking), therefore believing itself trained and ready for a walking itinerary, themore common error And underestimate the preparation: traveling the path is a demanding activity both from the point of view physicist That mental. «Just the preparation It is the aspect on which we always insist very much, because instead it is the most mistreated », confirms the Dr. Federico D’Amario, Orthopedics and Traumatology Director Humanitas S. Pio X Robotic Surgery Center in Milanwith which we deepened the topic.
What are the osteo-articular problems that can be presented while traveling a path?
«Various osteo-articular problems may arise, in particular tendinitis For the Achilles tendon, the Rotulean tendon and the quadricepital tendon. They are also frequent inflammation of the extensor tendons and foot flexorsoften solicited by long routes on irregular land. The most frequent problems a knee level are the joint paymentsThen instability and the tendinitis».
What are the fundamental advice?
«Preparing the joints well (ankles, knee, also), because on a path the path is not always flat, but has climbs and descents. During the journey, however, to make some breaks (help to avoid overloads and inflammations), do stretching before and after the daily route and choose the Just footwear, already “rodate” before the journey (a good runing would be 200 kilometers about). Finally it is It is necessary to hydrate and drink a lot: In addition to the heat, also because joints, muscles and tendons need water, necessary to avoid inflammation and tendonitis ».
What are the main symptoms to pay attention to?
«The most common symptoms related to the impact repeated with the ground include a feeling of burning to the sole of the footindicative of an inflammation of the tendon band, and one feeling of heaviness in knees and anklessignal of possible edemas. THE’bone edemawhich manifests itself as an accumulation of liquid within the bone, can associate with joint paymentsespecially at the level of the Femoro-Rotulia articulation, particularly delicate in Mediterranean women. The risk increases in the downhill sections, if the quadriceps muscle is not sufficiently toned ».
How long before facing a journey is it advisable to train?
«The general rule would be to start training Six months earlierand anyway At least two months earlier of the path. Also, during the last month, in the presence of Previous joint pathologies (meniscus, crusader), it is recommended to undergo a cycle of three infiltrations with hyaluronic acid with medium molecular weightto be carried out on a weekly basis, to adequately prepare the joints ».
What types of exercises do?
«In addition toto walk For six days a week, even for half an hour in the plains, and on the weekend instead, 1-2 hours on mixed paths. The exercises recommended include the Leg Press and the Leg Extension With a limited movement range (from 0 to 60 degrees), to be performed progressively. Isometric training is also useful, always accompanied by an intense stretching activity “.
What tips for women over 50 suffering from osteoporosis?
«In the presence of osteoporosis it is essential to carry out a Moc (Computerized bone mineralometry, is an examination that measures density and bone mass) and undergoing an orthopedic visit with a specialist in metabolic diseases of the bone. Exist therapies pharmacological aimed at supporting bone metabolismin addition to regenerating treatments such as Limfa Therapy, which stimulates the activity of osteoblasts, the cells responsible for the formation of the bone. However, women above 50 can safely face a path, as long as they have made adequate preparation “.
Are there preventive therapies to avoid annoyances and “path” accidents?
«In a preventive key, it is essential to think about protect The knee with the reinforcement of the quadriceps muscle and flexors, associated with careful pre and post -path stretching activities. In patients with previous meniscal pathologies or chondropathies, it is recommended to combine exercises a cycle of infiltrations with hyaluronic acid.
What is the ideal distance to travel daily?
“The important thing is to” feel “one’s body and gradually increase. It would be important too distribute the climbs and descents: they are precisely the latter that put the joints more at risk, especially that of the patellar. The womenwhich by skeletal structure have the slightly convergent prailesthey must pay particular attention ».
By making an overall assessment of the advantages and disadvantages for the physique, walking every day for several days, covering several kilometers on foot daily is it good or does it hurt to the joints?
«Walking daily for several kilometers can be beneficial, as long as the ground is adequate: dirt roads, plans and with few stones are ideal. On the contrary, asphalt, disconnected or sandy soils can excessively solicit the joints. The use of adequate footwear is fundamental, chosen based on the type of support: for example, those who have a pronounced foot should use shoes with anti -pronouncement; Who has neutral support, neutral shoes.
Can you travel a journey to be considered a fitness activity to tone and lose weight?
“Given all the premises (preparation, prevention,….) It can be, even if in reality the walk that tones and loses weight is the fast one and a path is hardly traveled in speed”.
And how do you train mentally?
Not only physical training but also mental, so that frustration and physical problems do not make you give up. We read on the site To Santiago Voy “To avoid sparkling you mentally and not being obsessed with the final goal, you should try to make the most of this experience and enjoy every step. The path gives the opportunity to enter Contact with nature and of Connect with yourself “. Therefore, in addition to “plan the stages in a realistic way e according to their limitsis also important reserve time to relax and empty the mind. In this way, we will be able to face the entire process much better without being overwhelmed by circumstances ».
Source: Vanity Fair
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