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Norway on Foot Back Pain

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Norway on Foot Back Pain 56 NO TO NORWAY ON FOOT BACK PAIN THE AIR IS FRESH; THE VIEWS ARE this is a rocky ledge 604 metres above with his left knee as a result of inten- In most cases, our doctor-led Medical FANTASTIC AND THE COLOURS the Lysefjord. From here they walked sive football training over many years. Strengthening Therapy accompanied VIBRANT! THE NORWEGIAN FJORDS to the Trolltunga – the troll’s tongue – on a 1:1 basis quickly alleviates or ARE A SPLENDID BACKDROP FOR a piece of rock that projects horizon- In order to relieve the structures of eliminates back pain. We know this WALKING. ERIK SCHMIDTKE, KIESER tally out of the mountain some 700 the knee and as preparation for the not only from our own experience TRAINING INSTRUCTOR FROM metres above a water reservoir. Next trip, his doctor and physiotherapist but also the findings of scientific ROSTOCK WALKED IN NORWAY on the itinerary were the so-called both recommended training on the research. In addition, it is often possi- FOR SEVEN DAYS – DESPITE KNEE Monks’ Steps. Erik was really im- B3, B4, B5, B1, B8 and J1 machines. ble to avoid surgery. We are not alone PROBLEMS. pressed and not just with the land- A colleague also recommended the in being convinced of its benefits. The scape and the spectacular views. use of barefoot shoes for everyday Allianz Private Krankenversicherung, “In August 2014, I spent a week in He was thrilled that his knee held walking. Erik followed their advice one of Germany’s largest private Norway walking with my father,” out. Shortly before the holiday the and is so glad that he did. “My knee health insurers is as well and since explains Erik. For their first trip, the 24-year-old had experienced problems pain disappeared: Something that I 2012 has been collaborating with two of them tackled the would not have thought possible.” Kieser Training. Kjerag – a high rocky pla- teau overlooking Lysefjord Erik remained fit and well during the Allianz rewards exercise: Depend- in the southwest of the entire trip, walking in barefoot walk- ing on the medical indications and country. The high point is ing shoes throughout. “The flexible the premium paid by an insured, the Kjeragbolten; a large soles make you much more aware of Allianz pays up to 100 % of the boulder wedged in a crev- the ground beneath you. This means cost of the Medical Strengthening ice some 1,000 metres you are less likely to slip,” explains Therapy offered as part of our Back above the ground. “Un- Erik. “Although the shoes do not Programme. To date, more than 3,200 fortunately, the weather support the feet, the training had policyholders have benefited from that day was not good. strengthened my ankle muscles. a programme that is good for both The path was damp and Stability had improved as had my sense their back and wallet. the stones were slippery of balance. Even on extremely rough and so we did not venture terrain, I did not go over on my ankle Innovative: Allianz also reimburses onto the boulder.” Despite and remained free from injury.” up to 50 % of the cost of independ- that, the walk along the ent Kieser Training – depending on high plateau remains one training frequency. After all, regular of the highlights of their training is essential for a long-term week-long trip. solution to back pain. Instructor Erik Schmidtke (top) from the Kieser On their next walk, father Training Studio in Rostock had knee problems. and son ascended the To control it, he did strength training. This allowed him to enjoy in full his walking trip to Preikestolen. Known in the Kjeragbolten (Norway). English as the Pulpit Rock, INTENSIVE: EFFECTIVE TRAINING NEGATIVE TRAINING FOR WALKERS AND SUMMITEERS HAS YOUR TRAINING STAGNATED? ARE YOU NO LONGER MAKING PROGRESS? IF SO, TRY NEGATIVE TRAINING. Negative training emphasises the eccentric phase of an exercise, i.e. the phase in which you lengthen the muscle and return the weight to the start position. This is why it is often referred to as “eccentric training”. Although we don’t know the precise reasons, we do know that muscles or individual muscle fibres are stronger during the eccentric phase of an exercise than during the concentric or isometric phase when the muscle is shortened or its length remains the same. What to do Pull-ups on the J2/J3, for example, can be done with negative move- ments only. You simply climb the steps of the J-tower and grab the bar with bent arms, shoulder-width apart. Your chin should be above the bar. Now try to slowly lower your body (negative/ec- centric phase). With this exercise, Would you like to increase negative training intensity and try the training is negative method? achieved Ask your studio only for advice through the slow and steady lower- PLAY IT SAFE AND STRENGTHEN Without muscles nothing works everything that little bit easier – even ing of the body YOUR MUSCLES: THIS WILL IMPROVE If you fail to prepare the muscles, you if the climbs are long and steep. The (about ten seconds). PERFORMANCE AND REDUCE THE IN- fatigue more quickly. Tough luck! After programme should consist primarily of The exercise should be CIDENCE OF STRAINS AND BACK OR all, you can’t simply stop in the middle exercises that strengthen the buttock, repeated until the muscle stops work- KNEE PAIN, MAKING YOUR NEXT TRIP of nowhere. You have to continue thigh and calf muscles. Each step will ing (within a time span of 60 to 90 EVEN MORE ENJOYABLE. walking. If muscles are fatigued, you then be stronger; you will be more seconds). become less sure-footed and more sure-footed and more resistant to fa- Walking in the Alps or other steep likely to slip, turn your ankle, fall or in- tigue. Strength training also helps What it achieves challenging terrain puts an enormous jury yourself in some other way. In ad- strengthen the muscles that stabilise Emphasising the eccentric phase in- strain on the body. The entire day is dition, you will probably develop very the joints. It also strengthens the liga- creases the mechanical tension. The spent climbing or descending and of sore muscles and this can seriously ments and tendons – although this training stimulus is normally higher course there is the little matter of less screw up the tour. Similarly, back or takes a little longer. than if the emphasis is more on the oxygen at high altitudes. All in all, it knee pain during a trip can seriously concentric phase. This can help kick- saps your energy, making a certain re- reduce your enjoyment; this is often Don’t forget to train the arms and start progress if training has stagnat- sistance to fatigue essential. Before the result of muscle strain. shoulders. They are an essential for ed. In some cases, it may be sensible you depart, you need more than just walking, e.g. when using poles for to reduce the weight. careful tour planning, the right cloth- Benefits of stronger muscles support, roped up for safety reasons or ing, equipment and enough provisions. To enjoy your walking trip to the full, when scrambling is required. In addi- You also need to train the muscles. strengthen the muscles before you go. tion, if you are also carrying a heavy A special training programme will in- rucksack, you will be glad of strong crease performance and make trunk muscles. PROGRAMME FOR WALKERS* A1 HIP EXTENSION B6 LEG PRESS C1 PULLOVERS Strengthens the lower back and The front and rear thigh muscles The latissimus dorsi muscle allows gluteal muscles and so helps with give you the strength you need effective use of arms when walking. walking. to walk. A2 TORSO FLEXION F3/F3.1 LOWER BACK E2 LATERAL RAISE This exercise improves posture and Walking puts a constant strain on Strong shoulder muscles are ensures an optimum load on the the lower back as it works to keep essential when carrying a heavy joints when walking. the body upright. load on your back. A3 ABDUCTORS F1/F1.1 ROTARY TORSO B3/B4 FOOT/CALF The lateral gluteal muscles stabilise Walking uses every trunk muscle. Strong ankle pronator and the hips when the weight of the They stabilise the trunk and ensure supinator muscles provide additional body is unevenly distributed, e.g. an optimum axial load. support and keep you stable on on uneven terrain. uneven ground. *Selection SHOW ME YOUR FEET! INTERVIEW WITH BAREFOOT TRAINER MARCO MONTANEZ Marco Montanez is a barefoot expert. He is What does your training include? offering workshops in many Kieser Training I aim to create an awareness of our Studios where he shows us how to develop a new awareness of our foundations, i.e. our feet. foundations. I use a foot pressure plate to analyse how pressure is distributed when we stand. In most Cracks will develop in the walls. Similar- cases, I find that pressure on the big ly if the feet are not working properly, toe is almost non-existent whereas the body becomes unstable and sooner functionally, it should be the final link or later the resultant forces will cause in the muscle chain. When we stand, problems. I see this daily in my work. the big toe should be the anchor that People come to me with back, knee, claws itself into the ground and when hip and neck pain. The first thing I do we move, it should allow the foot to is to make sure that they are standing roll from toe to heel.
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