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Summer Travel Aches and Pains: Great Tips You Can't do Without

Travel Smart this summer with these Great Tips!

By LOVENA SUSONPublished 3 years ago 9 min read
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Summer Travel Aches and Pains: Great Tips You Can't do Without
Photo by JESHOOTS.COM on Unsplash

Do You Want to Travel Without Aches and Pain?

Now there are great ways not to end up with aches and pains during your travels. Summer is that time of year where we long for a break from the monotonous humdrum of life. This is especially nowadays where travel restrictions have loosened up some. Being cooped up in our homes during the uprise of the COVID-19 pandemic, it is time to hit the road again! Summer. Whether you long for the sandy beaches or exotic destinations, you will need to get there.

Travel broadens your horizons. Extravagant vacations or a little sightseeing squeezed into a business trip can make life more enjoyable and meaningful. You have an opportunity to learn about other cultures and break out of your usual routine as you adapt to life on the road. Be it by land or air, travel comes with the unpleasant downside besides the commonly lost luggage or noisy hotel rooms, or missed flights.

This summer, you may be plagued by aches and pains from all those hours of sitting in planes, trains, and automobiles. I myself will be traveling to California in the next few days. I am looking forward to it, but I make sure that I am ready for the trip!

Check out these helpful tips for protecting your health while you see the world.

Fight Travel Stiffness

1. Regularly Change positions. Sitting still is stressful and can even cause blood clots in your legs. Swollen ankles and feet are very common on long flights. Fewer movement results in poor circulation, especially on the legs and feet. Try to stand up and move around at least once an hour, even if it’s just to walk to the bathroom.

Must-do In-Flight Exercises

ANKLE PUMPS. Ankle pumps facilitate circulation to the legs. The repetitive contraction and relaxation of the calf muscles and the front leg muscles, work as a natural pump that pushes circulation back to the heart. Do at least 50 repetitions every time you do it.

While seated, do frequent ANKLE PUMPS.

ANKLE ALPHABETS. Now, this is a fun one that I let patients do at the clinic. Write the alphabet with both your ankles. All uppercase/capital letters. Now it made you think, right? It can be confusing. But, visualize your feet as two big giant pens. You'll get it! Imagine writing the alphabet from A - Z. That is 26 letters. That IS a lot of exercises. You will be very focused on writing the alphabet with your feet, that you forget and not even notice, that the rest of your lower leg muscles, even your lower abdominal muscles, are engaging!

2. Support your feet and back. Buy a lumbar pillow or put a rolled-up blanket or sweater behind the curve in your lower back. Use a neck pillow especially with long flights. Inflatables and the soft memory foam ones are my favorite. Your neck needs support, especially in a cramped seated position. It helps you avoid stiff neck or neck cramps upon waking up from a nap. Resting your feet on a level firm surface also takes stress off your back.

***HELPFUL TIP: Use compression stockings, or runner's compression socks. You can readily buy these at any retail store, even at some airport kiosks. I always order one ready for travel. Again, on Amazon. :) I for one, experienced waking up with two big fat ankles and feet on a flight to Dubai! That was my first ever experience of having swollen feet! And I daresay, it was not pleasant. My feet felt stiff, heavy, with the skin feeling like it was plastic! I walked to the bathroom like a giant blimp. Not fun at all!

3. Don't forget the relevance of stretches. Now, commercial flights nowadays really make use of space. On my most recent flight reservation, I was surprised to see that certain seats in airlines are being sold for a fee! Especially the window seats and the seats near the exits. These "premium" seats are being sold anywhere from $77 to $98. Wow!

However little room you have, you can still do some simple stretches. Short of interfering with your seatmate's own limited space, you can get creative with your stretches. Here are creative stretches I do:

***BONUS: MORE TRAVEL STRETCH & EXERCISE TIPS:***

Forward Bends. From your seat, keep your knees apart (this allows your low back to get more stretch, especially at the sacroiliac joint). Clasp both hands and reach down towards the floor. Hold this position for about 5 to 10 seconds. Repeat as many times as you feel you need the stretch.

Trunk Rotation. While seated, grab the armrest opposite to your hand and turn at the waist to stretch. Hold this for again, 5 to 10 seconds. Repeat stretch on the other side.

Seated Trunk Rotation Stretch

Trunk Extension. Seated, (in the car, or in-flight) reach up with both arms as high as you can and feel the stretch on your back. Hold this position for about 5 seconds at a time until you feel your back loosen up.

Seated Camel Stretch. While seated, grab the seat in front of you to support yourself. Dip your head between your upper arms, while you round your back, like a camel, to stretch. Hold this position for about 5 to 10 seconds as needed. This is very helpful in relieving upper back and neck stiffness.

The Bent Trunk Rotation Stretch. This feels great for the lower and deep back muscles. You will also feel this on your rib cage, which can get very compressed and tight in very cramped spaces.

Lean forward and let your elbows rest on your knees. With the Left elbow still resting on your left knee, turn at the waist and reach up with your right hand as high as you can. Hold this position for 5 to 10 seconds. Repeat this on the other side. This stretch also helps restore mobility in your shoulder blades that can cause neck and upper back stiffness.

Tips for Managing Stress During Your Travels

1. Arrive early before scheduled flights. We all know how being late can be very stressful for travel. The aches and pains in your body may start in your mind when you’re anxious about catching a connecting flight. With land travels, the extra time allows you for needed stops without being late for projected destinations. Budgeting an extra hour could pay off.

2. Mind your load. Packing light and organizing what you bring can avoid unnecessary loads to your arms, spine, and feet. Keeping your luggage to a minimum means less lifting and greater mobility. A small e-reader gives you access to any title you want. Ask yourself how many skincare products you really need for a two-day trip.

3. Expect the unexpected. With travel, comes the inconvenience of the unexpected. Lost luggage, weather delays, can be a source of unnecessary stress. Accept and be prepared for the fact that these things do happen. When traveling with a companion, or companions, be tolerant and understanding so all parties do not get stressed. Some delays and detours are unavoidable. Consider them a learning experience.

4. Go offline. Sometimes, cutting yourself off from the usual routine even for a few minutes or hours, gives you time to rethink other things. It may be what you need for much-needed time off work. Appreciate your new surroundings. Take in the sights and the new experiences. I do know that many business travelers have got this time management skill to a T.

Are you trying to keep up with responsibilities at the office while you’re attending a conference? Cut down on texts and emails by asking a colleague to cover for you. Be ready to return the favor when they need it.

Travel Tips for Sticking to Your Workout Program

1. Take the time for a daily walk. It can be a short trip to the gift shop around the corner or browsing through nearby shops from your hotel. Visit local attractions and interesting sites. Take an Uber to farther parks or museums and walk around. Maybe you’re exhausted from listening to lectures and meeting with clients for hours on end. A gentle evening walk could stimulate your blood flow and give you more energy without disrupting your sleep.

2. Exercise solo. Hotels and most Airbndb's feature smaller gyms. Take advantage of these smaller facilities. Or, you can always do it on your own. When you have to leave your gym behind, you still have access to exercise programs on your phone or tablet that will keep you limber. If you want something quieter, bring along a jump rope or resistance bands to use in your hotel room.

3. Visit a new gym. Check out local gyms. Your local gym may have branches or locations in the city you are visiting. Take advantage of the benefit. If you prefer to see more of the neighborhood, browse online for fitness facilities. Ask about daily passes or single classes.

Additional Travel Tips

1. Watch your back. Lugging around heavy luggage is inherent with travels. This is especially so when you are a parent and have smaller and younger kids with you. (That will be another story idea! How to travel stress-free with kids, LOL)It is safer to lift heavy items in stages. Put your bag on your seat before raising it overhead. Engage your legs and core rather than straining your back. Use rolling carts or baggage carts when necessary. Pick luggage with wheels especially the rotating ones. It makes it very easy to navigate the long walkways or trips from the car to your hotel. Very ergonomic indeed.

2. Be smart about your load. If you must tote around books or medical supplies, try distributing your heavy items. A ten-pound bag on each shoulder is preferable to lugging around one twenty-pound sack.

3. Do not delay in treating pain. Even a simple first aid as an ice pack, to ease pain, can be very helpful. There are instant disposable cold packs that can be bought. Hotels always have ice machines. Just bring a big freezer bag on your travels. It can have many uses. In emergencies, you can even use a simple plastic shopping bag to put the ice in.

If you have chronic back pain, bringing a plug-in heating pad can bring great relief after a day of walking and enjoying sights and places. Act fast when you notice a blister or muscle soreness. Rest and first aid may allow you to enjoy your vacation or complete your work instead of becoming laid up.

4. Bring a First Aid Kit or A Sewing kit. Now, I don't have to elaborate on the relevance of these two. Travels are unpredictable. Having these with you in your travels just prepares you for the intangibles of traveling.

5. Hydrate, hydrate, hydrate. I can never stress this enough. Changes in altitude and climate changes can cause your body to respond adversely. Hydration help regulate your body's temperature, keeps organs functioning properly, aids in the delivery of nutrients to the cells, keeps joints lubricated, prevents infection to mention a few benefits. When the body can function efficiently through good nutrition and hydration, it improves sleep quality, cognition, and mood. All necessary for an enjoyable trip!

You can travel in more comfort even if you can’t afford a private jet. A few new habits may be all you need to stay fit while you journey far and wide.

Hope these great summer tips will help you in your upcoming travels! Bon Voyage!

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About the Creator

LOVENA SUSON

Lovena is a physical therapist, freelance writer and a blogger; has authored self-help books on Kindle and Audible. Writing is a passion, so is fixing broken bodies. Her projects include medical missions and fall prevention in the elderly.

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