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Tips to decrease traveling aches/pains


Summer is a popular time to take some time off and go on a vacation. However, with traveling often comes a change in activity level, sleeping in a different bed, having different daily routines, etc., all of which can sometimes set you up to developing some nagging aches and pains.

This blog post goes over some helpful tips to decrease those potential traveling discomforts so you can make the most of your vacation!

car stretch break

Take frequent stretch breaks.

There can be a strong urge to forgo rest breaks when traveling because you’re eager to reach your destination. However, staying in a static seated position for a prolonged period of time can cause your muscles to stiffen up.

If you are traveling by car, aim to stop at least every 1-2 hours. This gives you a chance to stand up, walk around a little, and/or do some simple stretches to help keep your muscles/joints loose.

If traveling by plane, try to sit in an aisle seat so you’re better able to stretch out your legs. You can also try some posture exercises in your seat, such as shoulder blade squeezes, pelvic tilts, etc.

lacrosse ball

Bring a lacrosse ball or tennis ball.

A lacrosse/tennis ball is small and compact which makes it perfect for traveling. This is a great tool to have on hand to work out any trigger points and massage tight muscles.

child's pose stretch

Prioritize mobility work.

As mentioned earlier, one common reason for traveling aches and pains is a sudden change in activity level. Devoting a few minutes to mobility work each day can help keep you loose and help you adjust to those activity changes. Although you can do mobility work at any time of day, it’s typically easier to fit into your schedule if you plan to stretch 3-5 minutes both shortly after you wake up and shortly before you go to bed.


Modify your workout routine.

Though it’s unlikely you’ll be able to keep the same workout routine while traveling, we recommend trying to be consistent with a modified routine. Maybe this means packing a resistance band to work on some stability exercises, or maybe you utilize your own body weight to work on keeping your muscles engaged. Although your routine might not be as frequent or to the same level of intensity/duration you’re used to, it will be far easier for your body to adapt to these changes vs. stopping your workout cold turkey.

We hope this post was helpful and gave you some ideas to prevent aches and pains while traveling.

Happy vacationing!!

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