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In a year like this, marked by the pandemic that we have had to suffer, and in which we are living a totally atypical summer, many people have opted for national tourism . Partly due to the restrictions on the entry of tourists that maintain a good number of countries, partly also due to the real fear of contagion and partly due to an uncertain economic situation that in many cases does not allow large expenses.

One of the options that many Spaniards are considering for this summer is to do the Camino de Santiago. The traditional Christian pilgrimage routes of medieval origin always see an increase in the influx of pilgrims in the summer season, but before we start walking along any of their routes, there are a series of health recommendations that we must take into account so that we can reach the cathedral from Santiago de Compostela safe.

So you choose the French, English or Primitive Way, that the health councils run on my behalf. Get comfortable and be on your way!

Should I have a great physical preparation?

In order to complete the Camino de Santiago it is not necessary to be an athlete, but it is recommended to have a certain physical preparation . You have to be used to walking, at a small pace, but for hours. Ideally, this preparation should have started about two months before starting the Camino.

In addition to preparing our feet and legs, we must not forget our back . To this routine of going for a walk we must add exercises to strengthen it.

What footwear should I wear?

One that we are used to, as long as it has a rigid sole and supports the foot well, but without being too tight. What we should never do is brand new boots the same day we started the Camino. That is a beginner mistake that you will pay dearly. My recommendation would be to release them during those preparatory weeks.

The importance of the back

There is a lot of talk about the importance of footwear, but very little about the back. To take care of it, a good backpack and an adequate distribution of the elements inside are essential , all this will avoid that our back is loaded unnecessarily during the days of route.

The heaviest objects will be placed next to our back and in the middle area of the backpack, leaving the lightest on the lower, upper and external parts. The sleeping bag, for example, will go to the bottom of the whole.

It is also important that the backpack has good ergonomic, padded and adjustable shoulder straps; as well as adjustable waist and chest belts to distribute the loads well. It is calculated that around 20% of the weight of the backpack should go on the shoulders and the remaining 80% on the waist straps. In addition, the weight of it must not exceed 10% of our body weight. Take only the essentials!

Protect yourself from the sun

The weather is quite changeable in the north of Spain, it may rain someday despite being summer, but what we must never forget are the elements that protect us from the sun. We are going to spend at least 8 or 10 hours outdoors, so a hat, sunglasses and high protection sunscreen are essential.

Is there a risk of getting coronavirus?

The answer will depend to a great extent on the number of contacts we have, like anywhere else in this so-called "new normal". We must use an approved mask whenever it is not possible to keep two meters away from other people, as well as not forgetting hand washing or hydro-alcoholic gel, both during the Camino and in places where we stop to eat and sleep.

Blisters. The great feared!

It is true that it is almost impossible to avoid its appearance (pressure, friction and humidity are almost inevitable and its great allies), but have well-hydrated and free of calluses or calluses, short nails and use tight cotton socks to the foot are going to help us avoid them. As soon as we finish our daily stage: hygiene, drying and hydration, in addition to changing the boots for flip-flops to avoid humidity as much as possible.

Don't forget the stretches

At the end of each stage, and after a comforting shower, we must spend a few minutes stretching our muscles well. This will, in the long run, make each stage much better. Look for a good stretching board that focuses especially on the legs, lower back, shoulders and neck , since they are the ones who bear almost all the effort.

Personal recommendation: walking sticks

Telescopic poles are very easy to get and very light. They will barely add weight to your backpack and take up to 25% off the effort of walking . On the descents they will greatly reduce the impact on the knees, and on the climbs you can take advantage of them to pull with the upper body and it will make them more bearable.

What should I bring in the medicine cabinet?

Do not forget to prepare before leaving a small medicine cabinet. Some analgesic and anti-inflammatory drug may be good for you on that day that the stage was a little harder than usual, as well as material to heal small wounds and chafing: antiseptic, gauze, tape, bandages for ampoules ... Do not forget a repellent mosquitoes, and a cream against muscle pain can also be of great help.

According to the criteria of The Trust Project

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