HOW I OVERCAME INJURIES TO WALK THE CAMINO DE SANTIAGO.
Embarking on my first Camino de Santiago
When I decided to walk the Camino de Santiago for the first time, I was quietly worried that my injuries would plague me. I say quietly worried, because I refused to admit to my limitations. Even on the day that we set off, I hadn’t spoken out loud my biggest concern – what if I can’t make it to Santiago?
I was fit and healthy, an active person. Regularly popping in and out of spin classes. But, I’d been hampered for a couple of years by a recurrent hip problem and a developing knee injury. Both were not serious, but I couldn’t run more than a couple of kilometers at a time and if I was completely honest with myself I couldn’t walk more than ten miles pain free.
Yet, here I was about to embark on my first Camino de Santiago – with the goal of walking 800km across Spain. Not only that, but I’d thrown myself into the deep end by choosing the Camino del Norte – otherwise known as one of the most tricky routes.
My story: overcoming injuries on the Camino de Santiago
When I started, I immediately knew I was going to find it challenging. Not only had I picked the wrong footwear to walk the first Camino and not tested them, but my knee injury flared up within the first four days. Even with my trusty knee brace, there was little that I could do. By day four, I was in tears on the top of a hill, cursing my body. I was convinced that I couldn’t make it.
At this point, I had a decision to make. I could carry on walking, or stop. I decided I didn’t want to stop, but I didn’t want to make the injuries worse. So, I vowed to figure out what the problem was and solve it fast.
I was surprised to learn that my injury and the pain that I was suffering was most likely caused by two things:
- Week glute muscles (the main muscles in the butt)
- Tight hip flexor muscles
Although my injury was unique to me, it turns out that it’s a common issue for anyone with a desk job. Which at the time, I had. Week glute muscles are caused by sitting down too much, not training and being too inactive. Tight hip flexors are also caused by sitting down too much. This combination leads to some of the most frequent injuries and pain issues that people experience when walking long distances and on the Camino de Santiago.
The solution was surprisingly easy. I started doing a yoga routine every morning to activate my glutes and release my hip flexors before I started walking. The results were not immediate, or 100%, but I definitely noticed a difference. I made it to Santiago but the pain had not completely gone away.
Fixing the problem completely before my next Camino de Santiago
When I returned from my first Camino, I’d loved it so much that it was clear that I would walk again. In fact I did three months later. Since then, I’ve walked the Camino Portuguese, the Camino Frances, the Via Francigena, St Olav’s Way, the Lycian Way and parts of the Jordan Trail. Nearly 4000km over 18 months of walking.
The best part – I’ve managed to walk all of these long distance hiking routes with very little pain.
As soon as I finished my first Camino, I started working on training for the next one and fixing my injuries for good. How did I do this? The simple answer – yoga!
I’m a yoga instructor and I have practiced for over 15 years, but I’d never really thought that yoga could help me with my knee problems – or that yoga could be an effective tool for training for walking. But it is.
I set to work to create a programme for myself that met the following objectives:
- Strengthen the glutes, hamstrings and quads – all the key muscle groups for hiking
- Stabilizing my core and opening my hip flexors – vital for safe walking
- Using yin yoga techniques to work deep into muscle fascia and prepare my body for hiking
- Creating a yoga routine to do before a long hike and one for afterward my hike
The result – my yoga for hiking programme. I’m so proud of this course, because it’s something that I created for myself and I know that the benefits of it are huge. Especially for anyone who wants to walk the Camino de Santiago and avoid injury.
I can’t guarantee that it will resolve any injury, but it can certainly help anyone with hip, knee or ankle issues that are caused by lack of strength in the glutes and legs – which is a lot of people.
FIND MY YOGA FOR HIKING ONLINE COURSE HERE.
Why you need to train to walk the Camino de Santiago
Training is a vital part of preparing for the Camino de Santiago. Even if you’re someone who considers yourself to be fit and healthy, walking long distances every day for a month can take a toll on your body.
Walking as part of a training plan is important, especially training with your kit and backpack. But, it’s not the only component. Using a structured yoga and strength training programme can help you to prepare mentally and physically for the Camino de Santiago.
FIND MY YOGA FOR HIKING TRAINING COURSE HERE.
Benefits of Yoga
Yoga is not just about avoiding injury. There are huge benefits to including yoga when you train for a hike like the Camino de Santiago. Such as:
1 – Yoga improves strength
2- Yoga can target specific muscle groups that you need for hiking
3 – Yoga cultivates mental stillness
4 – Yoga improves hiking stamina
5 – Yoga improves your mobility and stability
6 – Yoga and hiking both help you to find joy
7 – Yoga can help you avoid injuries when you walk
8 – Yoga can prepare your feet for hiking
9 – Yoga and hiking share similar values
10 – Yoga can be done anywhere – even on the trails on in an albergue
To find out more, you can read my guide on my you should include yoga in your hiking training plan.
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Written by Emma
Wine Lover. Yogi. Hiker. Writer.
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