Staying Active on Vacation: Travel-Friendly Workouts That Protect Your Joints

You should return home from your summer vacation with photos and trinkets. Not joint pain.

Americans love to get away from it all in summer. They wait all year to ditch the desk and commute. Nearly half of Americans surveyed by NerdWallet revealed they planned to hop on a plane to their desired vacation spot. Similarly, AAA projected 72.2 million Americans would travel at least 50 miles from home during the July 4th week from June 27 to July 5, mostly by car.

A summer getaway is a welcome break from your normal and sometimes stressful daily routine. It’s a chance to relax and spend time with family and friends. Yet summertime travel can also be tough on the joints. Knees, back, and shoulders tighten up during long plane or car rides. Sightseeing, however enjoyable, can strain your knee and ankle joints.

You may be tempted to let your workout regimen slide by the wayside as you travel far from home. But skipping exercise will leave your joints stiff and achy when you return. Better to maintain your fitness routine and keep active on the road. Just as you plan your vacation itinerary, add in some joint friendly activities and exercises while away. It’s easier than you think to keep your joints healthy and mobile as you enjoy the sights and beauty of your vacation destination.

Why Staying Active While Traveling Matters

Let’s be honest. Traveling isn’t always easy. You start by standing in line for hours to enter your plane. Then your legs and knees cramp up in a tight seat. The same is true if you go by car. No wonder reaching your destination can sometimes leave your joints stiff and achy.

Travel Takes a Toll on Your Body

Long periods of sitting can lead to:

• Stiff hips
• Tight calves
• Lower back discomfort
• Creaky neck and shoulders
• Swollen feet and ankles
• Reduced blood circulation

Small Amounts of Movement Add Up

Targeted exercises and short spurts of activity can loosen your joints and reduce soreness. You’ll feel refreshed and relaxed so you can truly appreciate your faraway vacation city or country.

Exercising while traveling doesn’t mean following your normal workout. You are on vacation, after all. Dialing down your intensity and slipping in just 15 to 20 minutes of exercise keeps you fit. The goal is to stay active on vacation to maintain your overall vitality by:

• Improving energy
• Reducing stiffness
• Maintaining cardiovascular health
• Supporting joint mobility
• Controlling weight

Common Vacation Activities that Stress Your Joints

Whether strolling, biking, or swimming, your joints make nearly every vacation pastime possible. Unfortunately, while you’re focused on relaxation and pleasure, you're probably not thinking about the demands on your joints.

The stress is multiplied for vacationers who don’t work out regularly, or who decide to participate in new exercises. They ramp up their activity level too quickly and over-stress their joints.

Here are a few common vacation pursuits that could lead to joint pain or potential injuries:

Long Walking Days

• Museums
• Theme parks
• City sightseeing

Carrying Heavy Luggage

• Shoulder strain
• Back pain
• Wrist discomfort

Long Flights and Road Trips

• Hip stiffness
• Knee discomfort
• Reduced circulation

Recreational Activities

• Hiking
• Bikeriding
• Paddleboarding
• Pickleball
• Beach volleyball
• Golfing

Travel Workout Tips that Protect Your Joints

Keep It Simple

You don’t need to schedule a session at a local gym. Besides, that’s an hour away from more amusing activities. There are other ways to work out on the road. Start by taking along your lighter exercise gear to exercise in your hotel room.

Recommended vacation activities include:

• Walking
• Bodyweight exercises
• Resistance bands
• Yoga mat
• Hotel fitness centers

Warm Up Before Activities

A successful workout depends on loosening your muscles and joints before jumping into the activity. Just five minutes of movement and stretching can prepare joints for:

• Hiking
• Swimming
• Long walks
• Recreational sports

Simple pre-workout warm-ups include:

• Arm circles
• Leg swings
• Hip circles
• Walking lunges
• Push-ups
• Squats

Prioritize Mobility

No one wants stiff joints to ruin their vacation. Focus on keeping these vital joints mobile and flexible to offset hours of sitting or inactivity.

• Hips
• Ankles
• Thoracic spine
• Shoulders
• Knees

Don't Forget Recovery While You're Away

Drinking enough water and resting is likely the last thing on your to-do list when rushing around to squeeze in all you want to do in a day. The fact is, rest, recovery, and proper hydration are just as important when you venture to faraway places as it is at home.

Stay Hydrated

Carry a water bottle at all times. It’s essential for maintaining mobility.

• Muscles need water to stay flexible
• Joints require fluids to lubricate the soft tissues around the bones
• Dehydration can sap your strength

Prioritize Sleep

Vacation is your opportunity to sleep in and reap the benefits.

• Muscle repair happens when you sleep
• Injury prevention due to stronger muscles
• Recover sooner and feel energized after a full night’s sleep

Stretch After Activity

Keep your muscles and joints supple with a good stretch after:

• Long walks
• Flights or car rides
• Outdoor recreation

Listen to Your Body

Most travelers would trade a bit of soreness to enjoy an exciting journey. Yet it’s important to distinguish between normal soreness and pain from a possible injury. Intense, persistent pain may require medical evaluation.

Avoid These Common Vacation Fitness Mistakes

Sidestep these harmful traps that can derail your trip with aching and stiff joints. Follow these tips to stay active and protect your joints.

• Doing too much on day one. Don't go from sedentary to 25,000 steps or a three-mile hike.
• Skipping recovery days. Alternate strenuous days with lighter activities (walking, biking).
• Wearing unsupportive footwear. You need good arch support especially during sightseeing tours.
• Ignoring pain. Pain is your body’s way of telling you something is wrong. Don’t push through it. Rest or consult a medical professional.

When to See a Physical Therapist

You should return from your vacation feeling refreshed and with scenic photos and funny souvenirs. But if your excursion leaves you with lingering pain and stiffness, you may need medical attention. And don’t wait. Early intervention often prevents minor issues from spiraling into chronic conditions.

Seek evaluation if you experience:

• Joint pain lasting several days
• Swelling
• Instability
• Reduced range of motion
• Pain that limits walking or daily activities

How All Sports Physical Therapy Helps Active Travelers Stay Moving

The physical therapists at All Sports Physical Therapy want you to move and exercise without discomfort — whether you’re on vacation or at home. See our team before or after your trip to address and prevent pain and stiffness. Our comprehensive approach will uncover the primary source of your pain and direct your treatment.

Movement Assessments

Our team can identify:

• Muscle weakness
• Mobility limitations
• Balance deficits
• Gait abnormalities

Personalized Exercise Programs

We’ll develop a joint-friendly exercise routine based on your:

• Fitness level and chronic conditions
• Orthopedic history/prior injuries
• Travel goals

Injury Prevention

We’re here to help you have a safe and carefree vacation: Our PTs can:

• Improve your mechanics
• Increase your strength
• Teach you how to stay active and safe during vacations

Have A Great Time During Your Summer Vacation. But Don’t Neglect Your Joints

Vacations should leave you with memories — not joint pain. Avoid stiff and achy joints during your well-deserved break by balancing your leisure time with a bit of exercise. That doesn't mean booking a gym or running three miles a day. Small amounts of daily movement help maintain your fitness, protect your joints, and make travel more enjoyable.

Just as you pack your summer clothes and book your flight, schedule brief workouts. These short sessions will keep you in shape, but won’t interfere with your sightseeing or other exciting adventures. A little preparation before your trip goes a long way to prevent injuries and keep you healthy for your next holiday.

If joint pain or previous injuries make traveling difficult, schedule an evaluation with ASPT prior to your trip. We’ll create a personalized exercise and injury prevention plan. Contact us today before you board your flight.