- 21 hours ago
Many of us take our feet for granted — until they hurt! In Good Shape finds out how to keep our feet healthy and strong, and what happens when they're pushed to the limit on a 100-kilometer hike.
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00:05Oh, I can't walk.
00:08Reporter Lea puts herself to the test, tackling a 100-kilometer hike.
00:13Events like these are booming in Germany.
00:1610 kilometers done.
00:18100 kilometers, an extreme challenge for your circulation, bones and joints, and especially your feet.
00:26Right now, I'm at a real low point. I'm barely moving forward.
00:31Can Lea conquer the 100 kilometers? Find out now on In Good Shape.
00:48In Germany's small town of Röntön, the mega march is about to begin, attracting nearly 900 participants.
00:55Joining reporter Lea are Zelina and Johannes, two hiking buddies she found on Instagram,
01:00because tackling the route alone is not advised.
01:03One person is still missing, though, Bernd. His train is running late.
01:08He'll just jog and catch up with us. He's one of my mum's colleagues.
01:13And he does a lot of running, about 2,000 kilometers a year.
01:18So we've got an expert to help us along.
01:21Only 65% will make it to the finish. Lea is determined to be among them.
01:27I can already picture us crossing the finish line together.
01:31Maybe crawling, but still together at the finish.
01:38We've got this.
01:40Let's go.
01:51I haven't really processed that I'm on a 100-kilometer hike.
01:56It feels more like we're just strolling to a museum.
02:02To complete the 100-kilometer route, participants have a maximum of 24 hours.
02:07The start and finish are both in Röntön.
02:10Compared with events in flatter regions, this hike through the Weser uplands is considered relatively demanding.
02:16The route includes 1230 meters of elevation gain and loss,
02:19with the biggest climb not arriving until kilometer 60.
02:23Eight stations with toilets and snacks are located roughly every 20 kilometers.
02:29And in case of emergencies, volunteer teams from the German Red Cross are on hand along the route.
02:37Selina and Johannes are a couple, and they want to complete the challenge together.
02:43Hypothetically, if Johannes had to drop out, would you stop too, or would you carry on?
02:50We've actually talked about that.
02:54I think it depends on when we'd have to drop out.
02:57But generally, we want to do this together.
03:00So we'd probably stop together too.
03:02But we both want to reach the finish.
03:05Like Lea, it's their first time attempting a 100-kilometer hike.
03:09Still, she has a feeling they've trained better than she has.
03:13You've got a pretty brisk pace.
03:14You're fit.
03:15You've been dragging me along from the get-go.
03:17So how did you prepare?
03:20The longest walk we did was 50 kilometers.
03:23And before that, 30 here, 35 there.
03:26About five or six times altogether.
03:28Five or six?
03:29Guess how many times I trained?
03:31Once.
03:3330 kilometers.
03:34Not even half the distance.
03:35So yeah, you definitely prepared better than I did.
03:39So will the group still be together at the finish line?
03:43Lea loves sports, but her only previous experience with long-distance hiking came while crossing
03:48the Alps last year.
03:50I can't remember the last time my feet hurt this badly.
03:54That trip covered 66 kilometers, but over four days.
03:57Even then, she learned that proper gear can make all the difference.
04:04Before the event, Lea runs through her packing list with friends Sophie and Catherine after
04:08picking up tips online.
04:12Rain gear, phone, power bank, drinks, a few snacks.
04:16Not much more than that.
04:18Maybe blister plasters?
04:21Vaseline?
04:23Parts of your body start rubbing together that you never even knew you could rub together.
04:28Spare socks.
04:29Once you've sweated through the first pair, it's good to change them.
04:34Shoes are what I'm most unsure about.
04:38I wore these shoes.
04:39They're proper hiking shoes, so they have excellent support and cushioning, but they're
04:43still lightweight, so they're easy to walk in.
04:46I wear these every day.
04:48They're nicely broken in.
04:49They're my favorite shoes.
04:53Is this about the pace you'd aim for during the hike?
04:57Faster.
04:58We'd start at quite a brisk six kilometers an hour to get through those first 20 kilometers,
05:03but the event itself gives you a boost.
05:07Pretty quickly, it becomes a mental challenge.
05:10You just have to keep going, even when things start hurting or when you're no longer feeling
05:13your best.
05:19Lea is starting to realize that this won't be a walk in the park.
05:24The practice was only 30 kilometers, not even half of what's coming, and I can already feel
05:28it.
05:29This is going to be seriously tough.
05:33We'll check back with Lea in a moment.
05:35When hiking, it's often the feet that suffer most, and toe misalignments can make every
05:41step painful.
05:43At the University Medical Center in Mainz, Western Germany, physiotherapist Ulrich Betz
05:49has created a unique foot school.
05:52Here, patients learn how to actively tackle foot misalignments themselves.
05:56Over time, the toe bones can gradually shift out of position.
06:00The school's aim is to prevent surgery becoming necessary.
06:05We're often really unaware of our feet, because we spend our entire lives in shoes.
06:11If you tell someone to sit up straight, they have an idea of how to do that.
06:16But if you tell someone to align their foot properly, hardly anyone knows what that means.
06:23Insoles can provide this correction too, but they do it passively, without the foot becoming
06:28active itself.
06:31In other words, the foot is pushed into a corrected position.
06:35In the foot school, patients learn to actively move their foot out of the misaligned position,
06:40and into a corrected one, using their own muscle strength.
06:49Dieter Wernicke has been attending the foot school in Mainz for the past month.
06:56My foot problems started about nine months ago.
07:01I noticed that the little toe on my right foot would become really painful inside my shoe
07:06whenever I went on longer walks.
07:13He has splay foot and the early stages of a bunion, or hallux valgus, a deformity of the big toe.
07:20Dieter has learned a range of exercises at the foot school.
07:23Today, he's meeting physiotherapist Tim Hüppner to build on them.
07:28First, Tim takes another close look at the foot.
07:32We can see that your big toe is starting to point slightly inward.
07:36It's not a bunion yet, but it may be related to the way you roll through your foot.
07:42Maybe some extra pressure here.
07:45For a more detailed analysis, Dieter steps onto a special device that can help assess how pressure is distributed across
07:52the foot.
07:54If we compare the left and right sides, you tend to roll inward a bit here.
07:59Let's try getting you to push the outer edge of your heel a little farther outward.
08:04The results show that Dieter is putting too much pressure on certain areas of the sole of his foot.
08:09That could be one cause of his toe misalignments.
08:14Tim Hüppner shows him targeted exercises to help improve his foot posture.
08:21I've got a few walnuts here. Let's put them on the floor and I'd like you to position your foot
08:25over them.
08:29Now the goal is to use the transverse arch, that's the side-to-side curve of your foot, to grip
08:36and hold the walnut in place.
08:42The exercise is designed to strengthen and activate those muscles as much as possible.
08:50A second exercise is intended to improve the rolling motion of the foot during walking.
08:59What we're trying to achieve with the resistance band is that as you gradually shift your weight forward,
09:04you move outward first and then gently inward.
09:08You can see that the band is naturally pulling your foot slightly upward on the inside.
09:14At home you can just use anything sturdy and simply walk around the house with it.
09:18Give it a try.
09:27Now go ahead and take it off. Just remove the band and walk again.
09:31And then go ahead and walk.
09:40Oh yes.
09:43That's really interesting.
09:47It feels completely different now. You can really feel the foot working much more fully.
09:52I wasn't expecting that.
09:57For someone of Mr. Wernicke's age, I'd say his progress has been very good.
10:02Realistically, we're unlikely to reverse the condition completely.
10:07The main goal is to slow the progression of these misalignments as much as possible.
10:11If he stays active and keeps doing his exercises, the risk of his bunion becoming significantly worse is much lower.
10:19There are currently no studies evaluating how effective physiotherapy exercises are in treating toe and foot deformities.
10:27But to investigate the effectiveness of its program, the foot school conducted a survey among its patients.
10:36In our follow-up survey, 73% of patients reported that their symptoms were significantly reduced through the exercises.
10:46Younger patients in particular have a good chance of correcting foot misalignments.
10:50Dieter Wernicke hopes the exercises will help him avoid surgery.
11:00Back at the 100-kilometer hike.
11:03So far, Lea isn't feeling any pain.
11:05But at kilometer seven, the first major challenge awaits.
11:08A hill with a 19% gradient.
11:13My calves are starting to burn.
11:19A proper workout.
11:21Couldn't the team have picked an easier route?
11:23If this is the small hill, what's the big one going to be like?
11:26I'm getting bad flashbacks to the outs.
11:28I'm getting bad flashbacks to the outs.
11:34I'm getting bad flashbacks to the outs.
11:35We have a part of a workout.
11:38Thankfully, the route levels out again.
11:41It's a chance for Lea to catch her breath before asking Selina and Johannes, why they're putting themselves through this
11:46in the first place.
11:48Are you very sporty?
11:52Not really, but I enjoy hiking.
11:54I saw this online and thought I'd give it a go.
11:59Unlike a marathon, these hiking events aren't really about competition.
12:03There's no official timing and no leaderboard.
12:05The goal is simply to make it to the finish.
12:08Ten kilometers!
12:12Hiking burns a huge amount of energy.
12:14Over 24 hours, the body uses several thousand calories and loses a lot of water.
12:21The next milestone is the first aid station at kilometer 20, where participants can refuel
12:27and top up their energy reserves.
12:28Thank you!
12:32Right now, I'm still in a really good mood.
12:36Looking forward to refreshments.
12:38Sore feet, but apart from that…
12:41Leia needs to take a short break.
12:47I'm taping my toes, they really hurt when I'm walking.
12:50Not entirely sure why, but there's some chafing.
12:54She wants to deal with the problem before it gets worse.
12:57Minor injuries are pretty common at ultra-hiking events.
13:00That's no surprise, because they put the body under extreme strain.
13:05Over the roughly 130,000 steps it takes to finish, the feet bear the brunt of the workload.
13:13Many participants get blisters or pain in their joints and tendons.
13:17Some experience muscle problems, such as cramps from the constant exertion.
13:22And for others, simple exhaustion becomes the reason they have to stop.
13:27That's why these events are only really suitable for people who have a solid level of overall fitness.
13:33Leia is feeling good, but there are still another 80 to go.
13:37Before setting off again, she finally meets Bant, who's caught up with the group.
13:41He's an experienced ultra-runner.
13:46I've heard a lot about you.
13:48You're a machine.
13:49I'm looking forward to walking with you.
13:53I just need to do what I did in training.
13:55I managed 78.
13:57I decided to walk home from my son's house.
13:59He lives 78 kilometers away.
14:01I wanted to show him you don't always have to drive everywhere.
14:04You can go on foot.
14:07The age range at the event is remarkably diverse.
14:10The group sets off on the second stage towards the next aid station.
14:14There are plenty more climbs ahead and darkness is approaching.
14:20Leia talks tactics with Bant.
14:23He's done several 100 kilometer events
14:25and knows these challenges are often won or lost in the mind.
14:29Okay, so this next section is definitely in the bag.
14:33It's about 15 kilometers of straightforward asphalt.
14:37No trip hazards, nothing complicated.
14:39And after that, it will be daylight again.
14:42Bant appears mentally well prepared.
14:44And when it comes to equipment, he's carrying only the bare essentials.
14:55This place is beautiful, but I can definitely feel it now.
14:58My knees, toes and hips are all hurting.
15:02Now I've spent a few kilometers getting to know Leia,
15:05I think she'll make it a long way.
15:07How far?
15:07At least 100.
15:12Johannes and Zelina catch up with the group again.
15:17What happened? Where were you?
15:20Changing socks and patching up some wounds.
15:28The group's back together, a huge relief.
15:31I was worried about you guys.
15:33Johannes' feet are going to cause some serious problems later on.
15:3730.
15:41I've reached my personal record.
15:43The training hike was 30, so I've officially beaten Matt.
15:53Wow, it's starting to get dark.
15:57At least it's early June, so the nights are short.
15:59That gives Leia hope she'll still be out on the course by sunrise.
16:03But hiking in the dark is tough. On top of exhaustion comes sleepiness, and her hip is painful.
16:10It really hurts. I have to dig deep right now.
16:13But it's only about four kilometers to the next aid station.
16:19Just five kilometers earlier, Leia was optimistic.
16:23Now, for the first time, she's seriously wondering if she'll make it to 100.
16:31So place your bets. Will Leia make it to the end?
16:34And if you think that walking can't be that difficult, you might want to take a look at this sport.
16:44I'm Dagmar, and walking football is my favorite exercise.
16:49Walking football was invented in Britain in 2011.
16:52Since then, the sport has been growing in popularity in many countries.
16:57The rules are broadly similar to regular football.
17:00But running, prolonged contact with the ball, high balls, and even sliding tackles are prohibited.
17:08The game keeps things grounded, quite literally.
17:11But is walking football actually healthy, even though it's played at such a slow pace?
17:17For Dagmar, this isn't a new hobby. It's a return to her roots.
17:22She's played football for as long as she can remember.
17:25Even as a little girl, she was kicking a ball around with her older brother.
17:32And she went a long way in the game, all the way to Germany's top women's league.
17:38The highlight came in 1991, when they won the European Championship.
17:44I stopped playing because after 13 years in the sport with hardly any injuries,
17:48they then started piling up. So I thought maybe my body needed a break.
17:55She discovered walking football through her husband, Alexander.
17:5928 years after ending her football career, she joined a training session and has been playing ever since.
18:04It's just so much fun and it brings back that feeling of being out on the pitch again,
18:10joking around and enjoying the game together.
18:13The game is played six a side, on a pitch roughly quarter the size of a full football field.
18:18With fewer players, the pitch is reduced accordingly.
18:21The goals are smaller and there are no goalkeepers.
18:24Standing inside the penalty area results in a free kick.
18:28But the biggest rule violation is running.
18:34That's one of the hardest things for people at the beginning, because so many still have that instinct to run.
18:40The second challenge is that you can't play a great through ball and have someone sprint onto it and leave
18:45everyone behind.
18:47Instead, it's all about intelligent passing, finding the gaps and then getting the goal.
18:54And that's exactly what makes the game challenging.
18:57From a medical perspective, walking football is a good alternative to the traditional game, says Dr. Ralf Deutscher.
19:04Without running, the muscles needed for acceleration are put under much less strain.
19:10In normal football, injuries to those muscles are common.
19:15And he would know. He spent eight years as a team doctor for a Bundesliga club.
19:21The sport also involves much less physical contact.
19:25And when it does happen, it's more controlled and less forceful, meaning fewer injuries to joints and ligaments.
19:33Originally developed for people who found regular football too fast or too demanding, walking football is increasingly attracting younger players
19:41too.
19:42Physiotherapist Oliver Schmittlein says it's also an excellent workout for the heart and circulatory system.
19:50Slow walking is around three to four kilometres an hour, fast walking around five to six.
19:55At that pace, you're generally exercising at about 60 to 70 percent of your maximum heart rate,
20:01which is actually the ideal range for training the cardiovascular system.
20:07Ball sports encourage people to join in, and that benefits all age groups.
20:11From a therapeutic perspective, walking football could therefore be a useful rehabilitation tool,
20:17especially for people who aren't ready for jogging yet.
20:20There are plenty of people who are hard to motivate, or who've simply fallen out of the habit of exercising,
20:27because their original condition prevented them from playing sports for a long time.
20:32Then suddenly you're allowing them to play a ball sport again, which is perfect.
20:38And anyone who thinks walking isn't demanding is mistaken.
20:43It really gets me sweating again, just like it used to.
20:46I can push myself and control the intensity myself, whether it's in training or in a match.
20:54In regular football, injuries are simply part of the game.
20:58In walking football, they're much less common.
21:02Of course, players can still bump into each other, which can lead to things like calf injuries.
21:10In walking football, shots are generally taken from a standing position,
21:15which requires a certain degree of hip mobility.
21:17If I want to play the ball over there, I could try twisting around my standing leg, but that's not
21:23great.
21:24The healthier option is this movement, which lets you play the ball very precisely to a teammate or into the
21:29goal.
21:31It's far more than just football for retirees.
21:34In those charity matches with former pro players, that's basically walking football too.
21:40At the end of the day, it's about still being able to play the game you love – football.
21:46Dagmar's advice? Give walking football a try.
21:49Speaking of trying things, how's Lea getting on with those hundred kilometres?
21:55Lea limps through the night to the third aid station.
21:58With temperatures at just 12 degrees celsius, she turns to her secret weapon – music.
22:16If there's one thing that can heal me, it's music and singing.
22:21I'm finally realizing just how tough this really is. It's insane.
22:24We're not even halfway yet.
22:35Just six kilometres to the next aid station.
22:38Right now, I'm at a real low point.
22:40I'm barely moving forward. Every step hurts.
22:44Bit of a crisis.
22:46I hurt myself today
22:50To see if I still feel
22:57I focus on the pain
23:02The only thing that's real
23:08Zelina and Johannes are out.
23:12Do you know how far they got?
23:16Till 3am. Johannes' feet were bleeding.
23:19And when one stops, the other stops too.
23:22That's a shame.
23:26Now comes the toughest section of the route.
23:28More than 300 metres of total elevation gain.
23:32In her current state, Lea isn't sure she can manage it.
23:35Bernd is way up ahead now.
23:37Quite a few people have passed me too, because I'm moving really slowly.
23:45Hoping that at least one member of the group will finish,
23:48she tells Bernd to go on without her.
23:51I'm slowing him down.
23:53You've still got your sunrise goal.
23:55Go for it.
23:57If you make it to 60, you've doubled your personal best.
24:02Take care, Bernd.
24:03See you at the finish.
24:10I feel like I don't even know what those last hours were anymore.
24:14It's like a fever dream.
24:16I wouldn't be surprised if I woke up and realised I'd dreamt it.
24:19But there's still one milestone Lea hopes to reach.
24:24I made it to 60.
24:27Amazing.
24:36After that climb, I have to ask myself if this is where it ends.
24:40At this point, I'm just limping.
24:42I'm just going to pump it.
24:49And then comes sunrise.
24:51After 86,000 steps, Lea has to admit that her challenge is over.
24:58Yeah, we're all giving up.
25:04And now the sun is up.
25:07Almost telling me, Lea, be proud.
25:09You made it 60 kilometres with barely any training.
25:12Let it be.
25:14It was an intense but beautiful experience.
25:18The coolest part was the people who pushed you on and showed you what you're capable of.
25:21How much you can achieve.
25:24Eight hours later in Rindteln, of the 885 people who started, 574 complete the full 100 kilometres.
25:34Bernd crosses the line in just under 23 hours.
25:38You did it.
25:39I'm so happy for you.
25:40You absolute machine.
25:42Thanks for carrying me through those first hours.
25:45That really helped.
25:51Now I'm going home.
25:53There's no place like home.
25:56And home is the perfect place to put your feet up and watch in good shape.
26:00See you next time.
26:02Bye for now.
26:10Bye for now.
26:11Bye.
26:11Bye.