Per voi pellegrini e viandanti: la chiave per non avere più le articolazioni del corpo doloranti
Il nordic walking: Un attività con tanti benefici per il nostro scheletro e la nostra muscolatura.
Un po’ di tempo fa, parlando della mia intenzione di percorrere la Via Francigena a piedi con la mia amica Alessandra, il discorso è finito sulla tecnica di cammino del Nordic Walking. Ale mi diceva che è una tecnica molto semplice da imparare e che da immediatamente eccellenti risultati, sia nella comodità della camminata, che nel rispetto della postura; senza dimenticare che praticando il Nordic Walking, si mettono in azione quasi il 90% della muscolatura del nostro corpo. La cosa, inizialmente non mi aveva entusiasmato, mi sembravo un po’ una esagerazione…”90% della muscolatura in azione durante una camminata?”. Poi, visto che sono molto curioso, sono andato a curiosare in internet ed effettivamente, mi sono reso conto che Alessandra aveva proprio ragione. Queste sono la definizione e i vantaggi fisici che la Scuola Italiana del Nordic Walking propone sul proprio sito, a questa attività:
“È un’attività sportiva sana e naturale che si pratica all’aria aperta in ogni stagione e ovunque.
Fa bene al cuore e alla circolazione, rafforza braccia e spalle, migliora la postura della schiena, tonifica glutei e addominali.
Offre un modo facile e divertente per gustare uno stile di vita sano è attivo.”
Non male vero? in più lo stesso sito, scrive che praticando questa attività si possono ottenere facilmente enormi benefici come ad esempio perdere peso. Infatti si stima che si arrivi a bruciare circa il 45% in più di una normale camminata. Ancora: “La pratica del nordic walking, inoltre, permette di avere un movimento completo, tanto da coinvolgere circa il 90% della nostra muscolatura. Migliora la flessibilità e la mobilità delle articolazioni e della colonna vertebrale, migliora la postura e ottimizza il metabolismo dei dischi intervertebrali prevenendo, riducendo ed eliminando i dolori della schiena.”…”Da non sottovalutare per i viandanti, che tanti chilometri hanno nelle loro gambe, che grazie all’ausilio dei bastoncini si riducono notevolmente le sollecitazioni sulle articolazioni e, in particolare su ginocchia, caviglie schiena.”
Dopo aver assunto tutte queste informazioni, ho scritto ad una associazione, nella fattispecie la “Rupicapra”, per avere la possibilità di provare questa camminata coadiuvata dai bastoncini. Così ho conosciuto Paola Canobbio un Istruttrice di Nordic Walking e una Accompagnatore di media Montagna, iscritta al Collegio delle Guide Alpine della Lombardia. Nel curriculum di Paola, c’è anche il Cammino di Santiago oltre ad altre vie in Europa e, recentemente, un lungo trekking da Lecce a Santa Maria di Leuca nel favoloso Salento, un camminare lento fra mare e terra. Da questa avventura, su sentieri poco conosciuti e poco mappati, sono nati due libri, scritti a quattro mani con Fabio De Donno.
In un prossimo post, lascerò spazio a Paola per raccontarci del Nordic Walking, della sua ultima avventura nel Salento e di come sono nati i suoi due libri. Ma voi, Pellegrini e Viandanti, con tanti chilometri nelle gambe, cosa ne pensate del Nordic Walking? Che rapporto avete con questa attività? Ci credete che possa dare tutti questi benefici alla nostra muscolatura e al nostro scheletro? Lasciatemi un vostro commento, sono molto curioso di sapere il vostro parere. A presto.
Le 2 regole per non avere più dolori alle articolazioni dopo aver camminato per più chilometri
Ho sperimentato per tre settimane la tecnica del Nordic Walking, trovando grandissimi benefici.
Ormai sono più settimane che mi alleno utilizzando la tecnica del Nordic Walking e un nuovo modo di camminare, che mi ha insegnato Paola Canobbio e ho avuto dei risulti straordinari sotto tutti i punti di visti.
Quasi come per incanto non sento più pesantezza e dolore alle articolazioni e neppure i soliti vari dolorini alla schiena.
L’unica cosa che duole, sono gli innumerevoli muscoli che…non sapevo neppure di avere, ma che questo modo di camminare, sta sollecitando. Quindi un po’ di acido lattico all’inizio, ma nulla di più.
Per ora vi spiegherò 2 regole semplici per salvaguardare le articolazioni degli arti inferiori e la schiena.
Le 2 semplici regole per salvaguardare schiena e articolazioni dalle passeggiate: l’uso delle braccia e il movimento del piede.
1) Imparare a camminare bene! Già perché noi che viviamo in questa società, abbiamo disimparato a camminare e utilizziamo i piedi e le braccia male. anzi, non le utilizziamo proprio. Cominciamo dalle braccia.
Le braccia, solitamente, non si adeguano mai alla camminata che pratichiamo, perché sempre intente a fare altro! Come ad esempio portare una borsa, un sacchetto, a sorreggere un cellulare oppure, se proprio non ci servono, le mettiamo in tasca; questo non permette alle braccia di armonizzare la camminata e di ammortizzare tutti gli stress della passeggiata, che vengono invece lasciati a carico dalla schiena.
Quindi le braccia devono alternarsi avanti e indietro con naturalezza, arrivando a fare un angolo di 45° con la linea verticale del corpo. Naturalmente quando il braccio sinistro sarà portato in avanti, il piede di appoggio in vanti, sarà destro e viceversa per il passo successivo.

2) Anche per il piede dobbiamo imparare un nuovo tipo di movimento, soprattutto per noi che non siamo più abituati a camminare e che ci trasciniamo da casa all’automobile e poi alla sedia del posto di lavoro e, a fine giornata, facciamo ritorno a casa per affossarci sul divano sino all’ora di andare a letto.
Il movimento esatto del piede durante la camminata, non è una diavoleria inventata da qualche podologo del nuovo secolo, ma è semplicemente il movimento per cui siamo stati programmati dall’Universo. Il piede, quando entra in appoggio sul selciato, deve prima appoggiare il tallone, poi rulla, posando tutta la pianta del piede a terra ed infine, il movimento raggiunge l’alluce, con cui si dà lo slancio per sospingere tutto il corpo in avanti.
Dopo aver fatto una passeggiata o un lungo tratto a piedi, fosse anche un pomeriggio di shopping, applicando questi due semplicissimi accorgimenti, potrete percepire un benessere alle vostre articolazioni degli arti inferiori e alla schiena, perché tutto lo sforzo della camminata, verrà redistribuito su tutti i muscoli che sono adibiti a questo movimento, salvaguardando così tutto il resto. Da non sottovalutare che muovendo molti muscoli in più, anche la linea ne beneficia!
Provare per credere

Walking the icy flanks of Mount Baker — an active volcano in Washington State and one of the highest peaks in the Cascade Range — is probably one of most untainted wilderness experiences. And yet, it feels profoundly unnatural to me as I trudge up an oblique sheet of ice with crampons lashed to my boots and an ice axe hefty enough to clobber a mountain goat or a yeti gripped tightly in one hand. When I stop to fumble with my backpack and readjust my borrowed, baggy rain pants, which are failing to keep moisture from penetrating the innermost layers of my clothing, Mauri Pelto, the glaciologist who has brought me here, offers me a reprieve. “As we head into this icefall, you have to let me know,” he says quietly. “Maybe it’s just not the place for you.” I have been asking myself this — whether this field of ice, known as the Easton Glacier, is the place for me — since the evening before, when I tried to navigate what Pelto had described as an easy jaunt to his camp more than a kilometer up a stream channel only to find myself stumbling across an obstacle course of mud, boulders, dense clusters of alder saplings, and glacial till. When I finally located his crew’s two tents well after nightfall (which, on an early August evening, arrived just before 9:00 p.m.), Pelto called out casually from inside one of them without disengaging from his sleeping bag: “Welcome to camp.”
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