Tendinitis and knee pain on the Camino de Santiago

In this guide

1. Why it happens
2. What to do as soon as it hurts
3. On descents
4. FAQ

Walking 20–25 km a day, day after day, with weight on your back is something almost nobody does in normal life. Tendons and knees feel it most, especially in the first week. The good news: they nearly always warn you first, and listening early is usually enough.

Why it happens

• Too many kilometres too soon. The first long days cause most tendinitis.
• Descents. Every downhill step brakes your body and backpack with your knee. Long descents such as into Roncesvalles, off the Alto del Perdón, from the Cruz de Ferro or from O Cebreiro are hard on the legs.
• Shoes and laces. Laces too tight over the instep irritate the tendon at the front of the ankle.
• Weight. Every extra kilo is felt in your knees.

What to do as soon as it hurts

1. Slow down and cut your kilometres that same day. A short stage beats three days stopped.
2. Apply cold for 15–20 minutes several times a day, always wrapped in cloth, never ice directly on skin.
3. If your instep hurts, loosen the laces there or skip an eyelet.
4. Gently stretch your calf and foot after the stage, without pain.
5. If you normally take an anti-inflammatory and tolerate it, you can take it following the leaflet, not for many days.
6. Send your backpack ahead for a few days: it helps a lot.

On descents

• Short steps, knees slightly bent, never locked.
• Walking poles, lengthened for going down.
• Zigzag on the steepest bits if the path allows.
• Afterwards, cold on the knee and your leg up.

FAQ

Can I keep walking with tendinitis?

With mild discomfort perhaps, but with fewer kilometres, no weight and cold. If it gets worse, stop for a day or two; if you can’t bear weight, see a professional.

Why do my knees hurt going downhill?

Because your knee brakes your whole weight with each step. Short steps, poles and going slowly reduce it a lot.

How many rest days do I need?

It depends. Many overuse problems improve with two or three days of less load. If not, get it checked.