How to Prevent Leg Pain, Back Pain, and Severe Fatigue During the Arbaeen Walk
How to Prevent Leg Pain, Back Pain, and Severe Fatigue During the Arbaeen Walk?
A faculty member of the university's physiotherapy department stated that observing a few simple tips during the walking route can prevent chronic pain and musculoskeletal injuries. She provided recommendations regarding the selection of suitable shoes and backpacks, regular rest, performing stretching exercises, and caring for skin and feet, adding that pilgrims can complete this spiritual journey with greater safety and tranquility through proper management of physical activity.
According to the report from the university's web correspondent, Dr. Roghayeh Mohammadi, a faculty member of the Physiotherapy Department at the University of Social Welfare and Rehabilitation Sciences, stated that adhering to fundamental principles during the walking route can prevent the onset of chronic pain and serious musculoskeletal injuries. She noted that pilgrims should manage their physical activity correctly to conclude their spiritual journey with more safety and peace of mind.
Key Recommendations for All Pilgrims
Emphasizing preventive principles, Dr. Mohammadi provided suggestions to reduce common injuries during the Arbaeen walk.
Regarding the selection of standard equipment, she said: Pilgrims should avoid wearing new shoes and instead choose footwear that, in addition to being the correct size, has a soft, flexible insole and provides arch support. Furthermore, when selecting a backpack, care must be taken to ensure its weight does not exceed 10 percent of body weight and that the straps are properly adjusted on both shoulders.
Referring to movement and rest management, this faculty member added: Maintaining a steady walking pace is essential, and pilgrims should rest for 10 to 15 minutes after every 60 to 90 minutes of walking.
She also commented on posture and stretching exercises: While walking, the head should be held up, and excessive leaning forward should be avoided. Additionally, performing gentle stretching exercises for the calf, back, quadriceps, and lower back muscles before starting the journey and after each rest period is recommended to prevent muscle cramping.
Dr. Mohammadi also identified hydration and skin care as very important points, clarifying: Drinking sufficient water is vital to prevent fatigue and muscle cramps. Moreover, feet should be kept dry, and in the event of blisters, they should be treated immediately to prevent infection.
Special Tips for the Elderly and People with Disabilities
Dr. Mohammadi described the Arbaeen walk as a valuable experience for the elderly and people with disabilities, emphasizing the need to follow safety protocols for these groups. She stated: Seeking professional consultation before the trip and evaluating physical condition under the supervision of a physician or a physiotherapy specialist is a necessary step to ensure proper readiness.
Regarding assistive devices, this faculty member added: "Canes, walkers, or wheelchairs must be fully standard and adjusted to the individual's needs."
Highlighting the importance of preventing pressure sores, she noted: Individuals who use wheelchairs or have reduced sensation should relieve pressure from their sitting areas every 15 to 30 minutes and regularly check their skin condition.
The Necessity of Paying Attention to Warning Signs
In conclusion, Dr. Mohammadi noted: In the event of symptoms such as severe pain, significant swelling, dizziness, shortness of breath, or unusual weakness, pilgrims must stop their journey and immediately visit medical centers located along the route to ensure they experience a beautiful and spiritual memory accompanied by health.
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