contre le mal d'épaules
by Jujuettani
This discussion is in French, the community’s main language.
Original post
bonjour,
quelqu'un aurait il une astuce pour que mon sac arrete de me démonter les épaules en particulier en ville (oui oui mon sac me parait toujours plus lourd en ville).Je suis prete a tous réglage sport tout vos conseil sont les bien venus :) .
merci
tatiana et julien
si ton sac te scie les épaules c'est que tu n'as pas les bons réglages ....et la ville n'y est pour rien lol
pour bien régler ton sac/
tu le mets sur tes épaules, tu serres la ceinture, positionnée au dessus des hanches, tu déboques tes bretelles, tu ajustes ta ceinture ( le poids du sac doit reposer sur les hanches et pas sur les épaules, ensuite tu ajuste les bretelles...ET VOIL0
BONNE ROUTE
CLAUDE
Je deconseille de mettre trop de poids sur les hanches. J'ai eu une nevralgie a cause de cela, tres douloureux et dure plusieurs semaines.
Peut-etre aussi tu n'as pas choisi le bon modele de sac au dos pour toi.
merci a tous.Mon sac je le porte sur le dos lol comme sont nom l indique.Ok effectivement j'ai plutot tendance a le faire beaucoup appuyer sur mes epaule plus que sur le bas du dos.Et je ferais gaffe quand meme parce que je prefere me démonter les epaule plutot que le mal de dos
tatiana et julien
Bonjour,
Il faut éviter aussi de mettre du poids (lourd) au fond du sac : ce qui a pour effet de tirer sur les épaules. Il vaut mieux le répartir le long du dos.
AAaahh ! l'île singulière toujours le mot pour rire, et pas seulement le 1er avril.... 😄
Jean-Claude
AAaahh ! l'île singulière toujours le mot pour rire, et pas seulement le 1er avril.... 😄
Jean-Claude
merci a tous .ça y es je vous aime si lors de notre prochaine rando on ne se tue pas les epaules c'est café pour tous le monde😎
tatiana et julien
C'est quoi "démonter les épaules" ? Des frottements ou des contractures des muscles ?
J'ai eu un sac à dos Lowe Alpine de 70 L avec un dos sophistiqué, très rembourré, de même que les bretelles. J'ai souvent eu des douleurs dans les épaules : des contractures des muscles au niveau des omoplates. J'ai fini par le revendre : trop grand, trop lourd.
Je suis passé à un sac d'alpinisme de 60 L beaucoup plus basique, presque plus jamais mal, quelle que soit la charge.
Je rentre de 4 jours de raid à skis, peu chargé (moins de 10 kg ?) avec un sac de 40 L. J'ai eu des douleurs les 2 premiers jours, puis c'est passé...
J'en conclus que taille du sac, charge, sophistication du dos ou des bretelles ne sont pas des critères déterminants. Mais que l'équilibre général du sac et la répartition de la charge jouent beaucoup sans que j'arrive à tirer une règle sur "ce qui marche". Quand j'ai mal, j'essaie de changer l'équilibre général en serrant/desserant : bretelles, ceinture, sangles de rappel de charge, sangle de poitrine... En général ça rentre dans l'ordre en 1 jour ou 2. Des étirements au niveau des épaules en fin de journée aident aussi.
J'ai eu un sac à dos Lowe Alpine de 70 L avec un dos sophistiqué, très rembourré, de même que les bretelles. J'ai souvent eu des douleurs dans les épaules : des contractures des muscles au niveau des omoplates. J'ai fini par le revendre : trop grand, trop lourd.
Je suis passé à un sac d'alpinisme de 60 L beaucoup plus basique, presque plus jamais mal, quelle que soit la charge.
Je rentre de 4 jours de raid à skis, peu chargé (moins de 10 kg ?) avec un sac de 40 L. J'ai eu des douleurs les 2 premiers jours, puis c'est passé...
J'en conclus que taille du sac, charge, sophistication du dos ou des bretelles ne sont pas des critères déterminants. Mais que l'équilibre général du sac et la répartition de la charge jouent beaucoup sans que j'arrive à tirer une règle sur "ce qui marche". Quand j'ai mal, j'essaie de changer l'équilibre général en serrant/desserant : bretelles, ceinture, sangles de rappel de charge, sangle de poitrine... En général ça rentre dans l'ordre en 1 jour ou 2. Des étirements au niveau des épaules en fin de journée aident aussi.
Quelques photos : http://obiou.fr/
démonter=contracture.j'ai un sac de 60 L quechua femme qui pese en general entre 13 et 20 kilo selon les jours.Mais pareilsque toi il y a des jours ou a 10 kilo il me fait plus mal qu a20 en gros je suis nulle en réglage lol.
tatiana et julien
Bonjour
Que tu aies des contractures dans les épaules en portant un sac relativement lourd (13-20 kgs) me semble on ne peut plus normal.
C'est comme si tu demandais si c'est normal d'avoir mal aux jambes après 8 heures de marche ou 2000m de D+ ou aux genoux après 2 jours de descente.
D'autant qu'en règle générale, on est peu entrainés à ce genre d'exercice.
Pour ma part, du fait de notre choix de type de trek (autonomie), je porte aussi relativement lourd et le plus difficile se situe dans les 2 ou 3 premiers jours (épaules, jambes, bras). Puis cela disparait rapidement (entrainement oblige) et, très franchement, on ne ressent plus le poids du sac.
Mais, comme dit plus haut, c'est aussi vrai qu'un bon réglage du sac permet de limiter les douleurs (portage plutôt sur les hanches que les épaules, remplissage équilibré avec le plus lourd contre le dos, etc...). Ma femme qui a un petit gabarit a apparemment le même sac que toi et le trouve très bien (mais elle se limite à 14kgs maxi)
Pour ma part, du fait de notre choix de type de trek (autonomie), je porte aussi relativement lourd et le plus difficile se situe dans les 2 ou 3 premiers jours (épaules, jambes, bras). Puis cela disparait rapidement (entrainement oblige) et, très franchement, on ne ressent plus le poids du sac.
Mais, comme dit plus haut, c'est aussi vrai qu'un bon réglage du sac permet de limiter les douleurs (portage plutôt sur les hanches que les épaules, remplissage équilibré avec le plus lourd contre le dos, etc...). Ma femme qui a un petit gabarit a apparemment le même sac que toi et le trouve très bien (mais elle se limite à 14kgs maxi)
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We’re leaving in 9 days for a two-week trip to Madeira, mainly to hike.
From my research, I’ve found that since last year, access to most trails—and systematically for the most popular ones—is now paid. You have to pay an access fee of 4.50 € per person per classified hike in 2026, and even 10.50 € for the most iconic hike: Pico Arieiro to Pico Ruivo. When paying, you also have to choose a day and a 30-minute time slot for your start time. Of course, this reservation is neither changeable nor refundable, even if the weather that day is terrible.
Personally, given the massive influx of tourists to the island in recent years, I don’t mind paying a fee to help maintain the trails. Similarly, setting a limit on the number of people who can hike them per day is certainly preferable to preserve this priceless heritage.
However, what’s much less fair is that in reality, most of the available spots are reserved: 1/ for Madeira residents (which is normal); 2/ for "economic operators" (meaning local tour operators). For example, if you’re a non-resident (independent tourist), no booking is possible for the Pico Arieiro hike for an early morning start before September! So, unfortunately, we’ll have to skip this hike. It’s the same issue for Ponta de São Lourenço, the 25 Fontes, Pico Ruivo... in short, all the most popular hikes. Oh well, we’ll skip those too!
So my question is: which hikes do you recommend where we won’t face the huge crowds that the others get? And where we can book the day before for the next day, taking the weather into account?
Finally, a quick accommodation question: we’ve booked the first week in Funchal, but I haven’t decided yet for the second week. Do you have any advice on where to stay in the south or north, preferably avoiding overly concrete-heavy and touristy spots?
Thanks in advance for your tips! 🙂
Pascal
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Thanks! :-)
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I’d love to know which hikes are worth prioritizing in the AGRIATES. We’ll be staying in SALECCIA for two days as our base—what should we focus on from there? A round trip to IGNHU beach? Any other suggestions? For Ostricano, I think it’s too far for a round trip... Thanks for your tips! Have a great day, Anie, Toulouse
I’m planning a trip around Cap Corse and the AGRIATES in 2026, from May 8th to 15th (there are still 2 spots left, by the way! Just DM me if you're interested).
I’d love to know which hikes are worth prioritizing in the AGRIATES. We’ll be staying in SALECCIA for two days as our base—what should we focus on from there? A round trip to IGNHU beach? Any other suggestions? For Ostricano, I think it’s too far for a round trip... Thanks for your tips! Have a great day, Anie, Toulouse
Hi,
I’d like some advice on doing the Camino de Santiago—or part of it—from the Basque Country.
Best,
Hi there,
I’d like to get some info about the GR10 Pyrenees traverse. I need help planning the daily stages and accommodations—my wife isn’t an experienced hiker but walks a lot, so I’d like to schedule shorter walking days and thus a longer overall trip in terms of number of days.
Could anyone give me some help and advice? Best regards,
I’d like to get some info about the GR10 Pyrenees traverse. I need help planning the daily stages and accommodations—my wife isn’t an experienced hiker but walks a lot, so I’d like to schedule shorter walking days and thus a longer overall trip in terms of number of days.
Could anyone give me some help and advice? Best regards,
Hi there, I’m planning the Annapurna Circuit for March 2027 and I’m looking for a local agency with a local guide—preferably French-speaking—to arrange this trek for us. Any suggestions? Thanks
Hello!
We’re spending a few days in Toraja country at the end of May. We’d love to do a day trek—taking our time—on a route that’s stunning in terms of scenery, but not a level 5 in difficulty!
Any suggestions you can share, please?
Thanks in advance
Hi everyone,
I’d like to do the Mare a Mare Sud in May over 4 days. I’ve found quite a few places to stay along the route, but I’m stuck on the start and finish. I’ll be arriving by plane on Sunday evening and would like to start pretty early on Monday morning. Ideally, accommodation right at the trailhead (Alzu di Gallina) would be amazing, but I can’t find anything. Any tips? Also, for the transfer from Figari Airport to Porto Vecchio or Alzu di Gallina? At the end, I’d like to pick up a rental car—any advice on that too?
Thanks in advance!
Caro
I’d like to do the Mare a Mare Sud in May over 4 days. I’ve found quite a few places to stay along the route, but I’m stuck on the start and finish. I’ll be arriving by plane on Sunday evening and would like to start pretty early on Monday morning. Ideally, accommodation right at the trailhead (Alzu di Gallina) would be amazing, but I can’t find anything. Any tips? Also, for the transfer from Figari Airport to Porto Vecchio or Alzu di Gallina? At the end, I’d like to pick up a rental car—any advice on that too?
Thanks in advance!
Caro
I’m traveling solo by plane to Catania in May and plan to hike the northern side of Etna, starting from Linguaglossa where I’ll arrive by bus. After that, I’d love some info on how to get up to Piano Provenzana (shuttles or hitchhiking), since it seems there’s no public transport except in the summer. Can you sleep there in a free or cheap refuge, or camp? And how far up can you go without having to hire a guide? Thanks in advance. Bernard.