We all love a good holiday. Escaping everyday life, work stresses and responsibility for a week or two sounds idyllic! However, if you’re struggling with joint pain and it’s constantly at the forefront of your mind, the ability to relax and enjoy your holiday can be reduced.
It’s beneficial to travel with a game plan, to allow your body to relax and reset and prevent pain from negatively impacting a period of well-deserved rest (which is super important for managing joint pain, too).
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5 tips for joint-friendly travel
In this article, I’ll share my top 5 tips to promote joint-friendly travel. From the airport to the hotel transfer, to the sun lounger and everything in-between, feel free to use these tools to prepare for your upcoming trip and hopefully reduce any feelings of anxiety and nervousness in the lead up so you can actually get excited about it!
1. Keep moving
During periods of prolonged sitting - for instance a long plane journey, hotel transfer or road trip - joints can start to feel stiff and painful. One cause for this is something called synovial fluid. Synovial fluid is our joints’ natural lubricant and is responsible for keeping them supple and flexible. When you’re stationary, it circulates less efficiently, increasing joint stiffness.
The muscles surrounding our joints also switch off and become less active during periods of stillness. This can reduce stability at a joint, increasing pain especially when you go to move again.
Finally, blood and lymphatic circulation slow down during prolonged sitting, which can contribute to increased swelling in the joints - particularly the legs and feet as gravity works against you. These changes can be noticed after long periods of immobility. If you’ve ever gone to stand up first thing in the morning and need a few moments to ‘get going again’, this is usually the reason why.
Practical physio tips
A mere 2-3 minutes of movement can be enough to reverse these changes, stimulate circulation, lubricate joints and activate muscles again. Aim to stand and walk every 20-40 minutes where possible on a long flight or train ride. If you need to remain seated, perform ankle pumps, heel raises and leg extensions at regular intervals. Gently roll your shoulders and move your neck in all planes of movement on a regular basis. And if you’re the one driving, ensure to build movement breaks into your journey.
2. Travel light
I’d bet your bottom dollar that you overpack when going on holiday! Do you often return home with 7 out of the 10 swimming costumes you packed unworn, and 5 out of the 10 outfits clean and untouched at the bottom of your suitcase?!
Heavy or uneven loads increase compressive forces through the joints. Research actually shows that asymmetrical loading (like carrying a heavy bag on your shoulder or dragging a heavy suitcase behind you with one hand) alters posture and gait, which can asymmetrically increase muscular fatigue and joint stress. Travelling can also involve repetitive lifting into overhead lockers, twisting while carrying bags and long walks through airports - all common causes of joint pain flare-ups.
Practical physio tips
Opt for a lightweight suitcase with four wheels where possible so that you can push the load rather than pull it. If you’re travelling with a backpack, wear both straps instead of just one. When lifting a heavy load, make sure to bend through your hips and knees and not just your back to avoid injury. Also, don’t be afraid to ask for assistance with very heavy luggage! Give yourself enough time at the airport to get through security, and to your gate calmly and carefully to avoid any rushed movement that could result in pain or injury. Remember, preventing injury in the first place is easier than post-injury recovery.
3. Stay hydrated
Joint cartilage is made up of around 70-80% water. Cartilage is our joints’ shock absorber, but without adequate hydration, it cannot maintain its shock-absorbing properties and struggles to support the production of synovial fluid. This ultimately halts the reduction of friction between joint surfaces and leads to pain and stiffness.
Travelling often leads to dehydration due to hotter climates, increased activity, aeroplane cabins that are air-conditioned, and a potential increase in alcohol and caffeine consumption. Even just mild dehydration can contribute to muscle cramps and fatigue, which can place further stress on your joints.
Practical physio tips
Invest in a really good water bottle (preferably one with insulating properties) that you can keep topped up throughout your trip. It’s important to drink consistently rather than waiting for the feeling of thirst because, by this point, your body is already dehydrated. Intake should be increased in hot climates, especially when walking more, sightseeing or spending time in direct sunlight. Prioritise water and don’t rely solely on alcoholic beverages or caffeine.
Hydration is more than just water, too. It involves maintaining an equilibrium of several important compounds: sodium, potassium and magnesium. If your levels are slightly out of kilter, it can lead to muscle cramping and fatigue, which again places more stress on your joints.
Hydree is a balanced blend of sugar-free essential electrolytes to keep you hydrated, energised and focused, making it the perfect travel companion and addition to your water bottle!
4. Manage inflammation
A change in diet and routine can impact inflammation. And whilst inflammation is essential for recovery, too much can lead to joint pain, swelling and stiffness. The body sends extra blood, fluid and immune cells to the affected area to help repair it - however, when the area doesn’t need repairing, this process can make nerves more sensitive and reduce joint movement due to a build-up of fluid, contributing to pain and stiffness.
While there isn’t a single food that causes increased inflammation in everyone, there are several choices to be mindful of: excess alcohol, ultra-processed food, high-sugar intake, and excessive saturated fat can all contribute to systemic inflammation.
Practical physio tips
Follow the 80/20 rule when it comes to your holiday nutrition. Holidays are meant to be enjoyed and a treat here or there won’t be detrimental, but it’s important to prioritise fruit, vegetables and protein where possible. Finding that balance between nutrient-rich meals and indulgent meals will make you feel less sluggish and keep inflammation at bay.
This same rule applies to alcohol intake, too. After every alcoholic beverage, drink a glass of water to keep levels lower in the bloodstream and to stay hydrated. Finally, prioritise sleep and rest to minimise pain sensitivity. Although joint pain is influenced by many factors, keeping inflammation under control can help to reduce unnecessary flare-ups!
5. Prepare your joints
Implementing a proactive joint health routine is my number one recommendation and your best chance at enjoying a pain-free, active holiday. Joint tissues and muscles adapt gradually which means pain won’t go away overnight.
I often see patients in my clinic who are suffering from a joint-pain flare-up following a holiday because they went from living a relatively sedentary life to walking 20,000+ steps, climbing mountains or swimming everyday whilst away. Unfortunately, they pay the price for this afterwards because they didn’t prepare their bodies to cope with this sudden increase in activity prior to their trip.
Practical physio tips
It’s important to implement a routine that encourages muscles to get stronger, tendons to tolerate load better, and joints to be better supported. If you have a few weeks left before you head away on your travels, try the following:
- Increase your daily walking gradually in the weeks before your holiday to improve your body’s capacity to load.
- Implement an exercise programme that strengthens your glutes, quads and calf muscles to support your knees, hips and ankles.
- Take an evidence-based, joint pain supplement like Flexee as part of your daily routine. Flexee is a revolutionary joint pain supplement featuring the hero ingredient Ovomet® at 300mg & 5 other powerhouse ingredients, all proven to reduce inflammation, pain and stiffness. It works best when taken consistently, so definitely start taking it before you travel to support your joints ahead of time and prepare them for the extra exploring and activity!
Happy holidays!
The overarching message of this article is that most travel-related joint pain isn’t caused by travel or holidaying itself! Instead, it can be attributed to a sudden change in your routine, with longer periods of sitting followed by sudden bursts of new activity (often whilst dehydrated, carrying heavy luggage and eating less nutritious food). Being mindful of these changes and preparing for them in advance can significantly reduce stiffness and discomfort, helping you enjoy your holiday, rather than managing aches and pains!
The Author: Lauren Jackson BSc (Hons) Physiotherapist
Lauren graduated with first-class honours in Physiotherapy (UEA, 2020), completing her final year in a USA outpatient clinic treating athletes and post-operative patients.
She combines manual therapy, massage, exercise rehabilitation, and education to treat and prevent musculoskeletal conditions. A qualified Pilates instructor with sports massage certification, Lauren tailors treatment to individual goals.
Frequently Asked Questions
How does Flexee work?
Flexee works by combining a powerful blend of natural, scientifically-backed ingredients that target joint health in multiple ways. By working together, these ingredients help reduce pain, decrease inflammation, and improve joint elasticity, making movement easier and more comfortable.
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How long does it take to see results?
Most users notice improvements within 30 to 60 days of consistent use. Some may experience relief sooner, but results depend on factors like the severity of joint issues, overall health, and adherence to the recommended dosage.
How do your subscriptions work?
Subscriptions are a convenient way to get your supplements delivered every month. After purchasing you will receive an email to manage your subscription.
You can cancel or pause at any time. We also send out handy reminders 3 days before you are billed so you know when your next pouch is on its way!
Note: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
