Opinion – É Logo Ali: If you plan right, no one needs to suffer

A frequent and more than legitimate concern of those who think about doing a more demanding trail than the walk in the nearest park is how to prevent the walk from ending up with blisters, twists and other accidents along the way. In fact, it is essential to keep in mind that we are talking about an activity that will always involve some level of risk, ranging from an allergy to plants or insects to a more serious fracture, the result of a misstep in the least expected place.

Every experienced hiker has stories to tell of the most varied pains, as well as improvised solutions to combat them. Anyone who reads the accounts of pilgrims on the Camino de Santiago, for example, will invariably be told that they should rub Vick VapoRub on their feet before putting on their socks to prevent blisters. I can assure you from experience that this should only work for those who have faith in its effect. The smell was good, but the end result was not pleasant camphor bubbles.

In order to escape the guesswork and what worked for each individual but does not apply as a general rule, the blog was to hear from a specialist, the orthopedist and sports doctor Roberto Ranzini, a member of the clinical staff of Hospital Israelita Albert Einstein and Hospital Alemão Oswaldo Cruz, both from São Paulo.

He, who also has experience in trails, answered some questions that were sent by readers to the blog in recent weeks.

Where would you advise starting to prevent accidents on trails and hikes through rough terrain? The main thing, without a doubt, is the choice of good footwear. And good shoes are those that have a more rigid sole, made of rubber, with cutouts that allow good grip on all types of soil. It is also important that it has a high top, to avoid twisting. And that these shoes are bought at the end of a day in which some effort has been made, so that the feet are more swollen, and that they are tried on with the sports socks that will be used with them, preferably made of synthetic material, which allows the rapid evaporation of moisture.

Speaking of humidity, do waterproof shoes and socks solve the problem? It is important to keep in mind that no waterproofing lasts a lifetime. Even shoes, socks and coats that claim to be waterproof, over time, lose their waterproofing. To recover it, there are specific sprays on the market, but they are expensive and difficult to find. So, they are good, yes, but it’s good to check if that well-worn and comfortable footwear still has its waterproofing up to date.

It is common for shopkeepers to push shoes with the argument that they will later wear out. Should this be considered? No, there is no such thing as ‘after lasseia’. What exists is to train a lot with that shoe before taking it to the trail, so that it is perfectly adapted to the shape of the foot and to your stride. It has to be the right size, neither tight nor loose, because if it is loose it will probably generate bubbles.

Oh, the bubbles. How to run away from them? The blisters, which have the technical name of blisters, are born from the friction between the skin, even covered with socks, and the footwear. Some factors can help prevent them, such as training a lot with the shoe to adapt it to the foot at points of friction. A lot of people buy a beautiful boot and start on a trail right away, then it’s likely to get in trouble. And also avoid moisture. If a sock gets wet, or becomes very wet from sweat, it must be changed immediately, otherwise injuries are likely.

And if even with all the care they appear, what to do? First of all, never puncture the blister unless you are able to make a good dressing. If you don’t have anything on hand, cover it with a bandage until you get to a place where you can make a microhole with a very fine needle sterilized over a fire. Leave it like that and cover it with the bandage that will absorb the liquid while avoiding rubbing the affected area with the shoes, until the skin heals.

Some trainers recommend wearing compression stockings to prevent calf pain. Does it proceed? Compression stockings are recommended to avoid vascular problems when the person will be standing or sitting for a long time, such as on a long plane trip, for example. On long walks they do not have a function, because in this activity the main problems are muscle injuries, sprains or cramps.

Is there a way to prevent cramps? There is no scientific consensus on what causes cramps and how to prevent them. The most accepted theory is that it points to a lack of potassium as the cause, but it can also be a lack of salt, poor calcium metabolism, cold, in short, there is no single answer.

And for back pain? Then, in terms of equipment, it is best to just use backpacks with a lap strap, which takes the weight off the shoulders and transfers it to the pelvis and legs. The theory that the backpack should not exceed 10% of body weight only works when the person is not doing a more complex trail, which requires equipment and will easily exceed 7 or 8 kilos, at least. But this percentage makes no difference if the weight is correctly distributed over the lower limbs.

What other advice would you give to anyone who wants to go on a long-distance trail? The main one, even before the equipment, which can include poles, pants made of suitable materials that dry quickly and avoid scratches and injuries, gloves, etc., is to plan in advance the most appropriate training for the activity to be performed. Train hard, as much as possible in conditions similar to those you will face.