Prevent aches and pains while travelling

Being in a car or a plane for long periods of time can make anyone sore, but for those with injuries, long travels can be a nightmare. While there is likely no way of preventing all aches and pains that are associated with long travel, there are several things you can do to decrease the pain and recovery time.

Travel and Muscle Soreness
Before going on any trip, prepare yourself for the long haul.
Bring extra pillows, back roll and/or neck support- these things will help keep your back in a neutral position and alleviate any strain or pressure. If you are on the shorter side, bring a pillow to sit underneath your feet so that the knees are at a 90 degree angle.
Keep Hydrated – It is important to keep hydrated before, during and after long trips. Dehydration can cause muscle cramps and tightness, so be sure to have easy access to water at all times.
Schedule Smart- If you are driving a long way give yourself ample time to take breaks so you can get your body moving again. If you’re flying, try to get a time where less people will be riding, this will allow you more space to move during your flight.
Wear Comfortable Clothing- When traveling it is important to take the time to get moving and stretch, this can be very tough when in restrictive clothing, so do yourself a favor and wear something flexible.

On a Plane

Travel ligh t- The lighter you travel the less you’ll have to carry. Heavier bags will increase the strain on joints and muscles.
Request and aisle seat- This will allow you the space you need to move freely. it will also allow you more opportunities to stand up and stretch.
Get moving- It is important to get up, walk around and stretch your muscles. Doing this will warm up your muscles, decrease tension, and increase blood flow thereby preventing muscle and joint soreness.
Leave the work at home- Doing work on a plane may not allow for good body posture and may also cause unnecessary stress. If possible, try to keep the work to a minimum.

In a Car

Adjust your seat – If you’re driving the seat should be positioned close enough to the steering wheel, and knees a little above your hips. If you are a passenger, feel free to adjust the seat throughout the trip.
Get moving in and out of the car- Pull over from time to time to get out of the car, walk around and stretch. During the car ride, flex and relax muscles such as the toes, ankles and legs to increase blood flow through the body.
Be aware of your grip- If you’re driving be sure to occasionally change up your grip. The traditional ‘ten and two’ hand grip can cause tension in the neck.

Get Prepared
Before you travel … If you’re planning on being away for a week or more, it is important to have an exercise program that will continually increase your strength and keep you mobile!

Make sure to let your physiotherapist know about your future travels