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Essential Tips to Combat Travel Stiffness

Traveling opens doors to new experiences and cultures, but those long stints sitting on planes, trains, or cars can leave your body feeling stiff and achy upon arrival.  Our goal is to help you travel smart and arrive at your destination feeling refreshed and ready for adventure!

By incorporating a few simple strategies into your travel routine, you can significantly reduce travel-related stiffness and discomfort.

Combat Stagnation with Movement:

  • The Magic of 45 Minutes: Sitting for extended periods can lead to tight muscles and even a condition called Deep Vein Thrombosis (DVT), where blood clots form in deep veins. To prevent this, aim to get up and move around at least every 45 minutes. Walk up and down the aisle, stretch in the designated areas, or simply stand and wiggle your legs.
  • In-Plane Exercises: Even while standing in the aisle or sitting in your seat, you can perform some simple exercises to keep your blood flowing and muscles loose. Here are a few examples you can do in sets of 10 repetitions:
    • Quad Stretch: Gently pull one ankle towards your glutes, stretching the front of your thigh. Repeat with the other leg.
    • Hamstring Stretch: Extend one leg straight out in front of you, toes pointed upwards. Lean forward from your hips, keeping your back straight, until you feel a gentle stretch in the back of your thigh. Hold for a few seconds, then repeat on the other side.
    • Neck Rolls: Slowly roll your head in a circular motion, first in one direction, then the other.
    • Shoulder Rolls: Roll your shoulders forward in a circular motion, then reverse directions.
    • Scapular Squeezes: Squeeze your shoulder blades together for a few seconds, then release. Repeat several times.
    • Ankle Pumps: Point and flex your toes repeatedly to improve circulation in your feet and ankles.

Staying Hydrated is Key:

Airplane cabins and other travel environments can be dehydrating. Drinking plenty of water throughout your journey is essential for overall circulation and can help to prevent muscle cramps and stiffness.

Embrace Comfort:

Wearing loose-fitting, comfortable clothing on your travels allows for better circulation and reduces the risk of cramping.  Supportive shoes are also crucial, especially if you plan on doing any walking or exploring upon arrival.

By following these simple tips, you can arrive at your destination feeling refreshed and ready to hit the ground running.  For personalized recommendations or to address any pre-existing injuries, consult with a physical therapist at ClareMotion PT. We can help you create a travel plan that keeps your body happy and healthy, allowing you to focus on creating lasting travel memories!