As the summer progresses, many of us will load our families into a car or board a plane to go to pleasant destinations. Although the reasons for traveling on vacation are pleasant, travel to a recreational location often means sitting in a tight position for long periods. You arrive ready to relax, only to find that you are experiencing stiffness, muscle pain, and fatigue.
Symptoms range from bothersome to severe
Often times, the initial stresses of traveling cause genuine pain and muscle spasms. Although less common, the result can even be serious in the form of blood clots or deep vein thrombosis (DVT), sometimes called “traveler’s thrombosis.” A 2003 study in New Zealand indicated that people who are immobile, as well as those who fly for 4 hours or more, have three times the risk of developing clots in their limbs compared to those who do not travel. DVT occurs when a blood clot forms within one of the deep veins, most commonly in the leg. The development of clots sometimes leads to hospitalization and, in fact, can be fatal. If a clot breaks loose (like a “plunger”), travels to the lungs and is not treated, then the risk of injury or loss of life increases.
Another study from the University of Leiden in the Netherlands found that one in 4,500 travelers develops a DVT within 8 weeks of the trip. The risk of DVT increases with longer duration and frequency of flights, obesity, genetic predisposition to blood clots and in those who receive hormonal therapy or take contraceptive pills.
Fortunately, the simple stretches and exercises you can do while traveling help offset the physical consequences of inactivity. If your vacation plans include air travel, here are some ways to stay more comfortable and healthy during and after your flight. When the bell rings after takeoff and “feel free to move around the cabin” is heard over the loudspeaker, consider that announcement as a green light to walk and stretch. During longer flights, it is recommended that you stand up and move every 30 to 45 minutes. Even walking to the bathroom provides you with significant opportunities to move rather than stay in a fixed position.
Seven key sections to help you travel better by plane
• Raise your feet one at a time and make circular motions with each ankle, making sure they move clockwise and counterclockwise. If you want to have fun, point your toes to form letters, words and sentences, let it touch your ankle muscles!
• Extend your leg and place a luggage strap or belt over the sole of your shoe. While holding both ends, pull the strap toward you, keeping your leg extended. This action stretches the hamstring (the tendon behind the knee and thigh). Repeat with the other leg.
• If you find yourself lining up to use the bathroom, bend over and touch the catwalk with your toes as close to your toes as possible, another great stretch for your hamstrings.
• While in the bathroom, place both hands on the wall and put one foot in front of the other as far away as space allows. Forward lunge. This move is an effective stretch for the calves. (As an alternative calf stretch: place your foot on a wall, keep your heel on the ground, and lean forward.)
• In the hallway, stand on one leg, bend your opposite knee until your heel is close to your buttock, and hold for 15 seconds. Secure your balance by holding onto a seat or, if possible, a wall. Change legs and repeat. This is an excellent stretch for the thigh and quadriceps muscles.
• In your seat, keeping your head against the headrest, clasp your hands to one side of your head and tilt your head sideways moving your ear to the other shoulder. Maintain that position. Repeat, starting from the other side.
• Also in your seat: take your right hand and touch the back left of your shoulder. Take your left hand and place it on your right elbow and pull. Change sides after 15 seconds. Great for your triceps!
Additional travel tips
If one is available, place a blanket or pillow behind your upper back and in the curve of your lower back. This position allows your head to remain on the headrest of the seat and pushes your shoulders forward while promoting the natural curves of your neck and lower back, reducing the likelihood of pain and stiffness. Drink plenty of water, as it is easy to become dehydrated in a confined space at a high altitude.
Stretching during flights and long car trips helps increase energy, flexibility, and range of motion. Stretching also decreases the likelihood of pain, muscle spasms, risk of DVT, and fatigue. When traveling, use the simple stretches just described, making sure to work both sides of your body. Hold each stretch for 15 seconds, repeating the entire set several times an hour. After all, your journey is more than time, it includes getting to your destination and home safely!
If you experience stiffness and pain in your back for more than a day or two after a trip, then chiropractic techniques and possibly a healing therapeutic massage can help restore your cramped muscles to totally pain-free function and prepare for your next adventure. . If you have deep pain in your legs or calf, see your doctor right away.
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