Recovery Tips for When Traveling Wears You Out
Posted December 18, 2023
Recovery Tips for When Travel Wears You Out
During the last ten days of December and into January, AAA projects 115.2 million travelers will hit the road or swarm to the airport to embark on an adventure. While the prospect of a trip is exhilarating, traveling to get there can cause anxiety, aches and pains. Whether you’re flying or driving to your destination, each presents its own challenges. But wait! All those aches and pains can be avoided by preparing your mind and body appropriately beforehand, but if it’s too late, keep reading for a few tried and true recovery tips from Kelsi Chazin, PT, DPT, LSVT BIG, a physical therapist at Strive Physical Therapy, a member of the Confluent Health family. Once you’ve arrived at your destination…
Get Moving
After hours of being stationary, elevating the heart rate is crucial. Consider going for a walk or participating in a few bodyweight exercises. These three exercises will work your quads, glutes, hamstrings, core and lower back, all of the muscles that may be extra tight from traveling.
Body Weight Squats
Start by standing up and separating your feet to hip distance apart with your toes pointed slightly outward; your weight should be in your heels. To perform a proper squat, push your butt back like you’re going to sit in a chair. As you push your butt back, shift your chest and shoulders forward so that your back is straight. This form will activate the proper muscles. Ideally, you’ll want to squat to the depth where your legs form a 90-degree angle with the floor; however, the depth of the squat depends on your mobility. You should squat as deep as possible without feeling any discomfort or pain. Perform ten reps three times. Don’t forget to brace your core on the way down and exhale on the way back up!
Sit to Stand Squats
If you have painful joints and/or have difficulty balancing, squats can be performed with a chair! You can still get the same mobility results with this technique; however, it can make it easier and safer! Follow the instructions above but add a chair for support!
Low Back Extensions
Begin by standing upright with your hands on your low back/hips. Keeping your legs straight push your hips forward while shifting your upper body backward until you feel good activation in your lower back. Keep your head and neck in a neutral position and hold for 3-5 seconds before coming back to neutral. Do not hold your breath! Complete ten reps 3 times. This is a great exercise after sitting for long periods of time!
Stretch
Stretching lengthens the muscle, reduces muscle soreness and can improve the range of motion of your joints. A simple stretching routine will help soothe your aches from being packed into a car or a plane for an extended period. Hold each stretch for 30 seconds, and make sure to even out both sides. All of these stretches can be done in any room of your house.
Child’s Pose
A child’s pose will help stretch your back and the muscles around your hips. To get into this pose, start by kneeling on your hands and knees. Keeping arms outstretched, shift hips backward until your butt is on your heels and, if you can, rest your forehead on the floor. Keep palms flat on the floor. Inhale and exhale for at least eight breaths. To make this easier, bring your knees closer together and for a more intense stretch, separate knees. Repeat two to three times.
Standing Lumbar Stretch
You may be more familiar with the common name for this stretch, a forward fold. This stretch will work your hamstrings, calves, glutes and pelvic muscles. Stand tall with your feet parallel, about a fist distance apart. Hinge at the hips as you fold until your hands touch the floor or your shins. Consider placing a chair or coffee table in front of you as a place to reach if you cannot touch the floor. Hold the stretch for 3-5 seconds before standing up again. Repeat two to three times.
Quad Stretch
Many people like to grab onto a chair or wall for support as this is a single-leg stretch. Once you have something to hold onto, bend your right knee while reaching back with your hand to grab your right foot. Pull your foot towards your butt, and you should feel a stretch across the front of your upper leg. Try to stay upright without leaning your body forward or back. Stay in this position for at least eight breaths and repeat on the same leg two to three times. Release your leg and proceed with the same process on the left side.
Rehydrate
It can be easy to forget about water when traveling as you don’t want to have to relieve yourself at an inopportune moment. However, the air on a plane is almost entirely devoid of moisture, which can cause dry skin, according to the Cleveland Clinic. Drink lots of water to replenish the lost moisture in your skin. Men should drink approximately 125 ounces of water daily, and women should drink around 91 ounces of water, according to the Mayo Clinic.
Schedule an appointment with your Physical Therapist
If these tips aren’t helping relieve the aches and pains, schedule an appointment with a physical therapist to assist you with getting back to your best. A physical therapist will work out any knots your muscles may have contracted and devise a treatment plan to best serve your pain. Physical therapy can help teach you different activities to help improve mobility, strength and recovery and get you prepared for your next travel day!
Regardless of whether your travels are taking you back home or on a new adventure, you must give your body some love after the toll traveling can have on your body. When you reach your destination, participate in a few bodyweight exercises, and stretches while rehydrating to consume your regular amount of water.
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