Preparation & Gear

Prevention: Wear broken-in boots, wool socks, and prevent hot spots with tape or Compeed. Change socks daily.

Treatment: Lance large ones with sterile needle, drain fluid, but keep skin. Protect with Compeed.

Prevention: Stretch well before and after. Use trekking poles to offload legs. Increase distance gradually during training.

Treatment: RICE: Rest, ice, compression, elevation. Ibuprofen for inflammation. Take a rest day if it worsens.

Prevention: Strengthen knees before the Camino. Use trekking poles on descents. Support with knee brace if needed.

Treatment: Ice after long stages. Ibuprofen. Consider compression bandage. Reduce distance until pain subsides.

Prevention: Use SPF 50+ sunscreen daily. Don't forget neck and ears. Wear hat or buff. Start early to avoid midday sun.

Treatment: Cool skin with cold water. Aloe vera gel. Drink lots of water. Avoid further sun exposure.

Prevention: Drink minimum 3L water/day. Start each stage hydrated. Fill water bottle at every fuente. Add electrolytes.

Treatment: Sip small amounts often. Rest in shade. Eat fruit with high water content. Seek shade and medical help if dizzy.