As summer progresses, many of us will be loading our families into a car or boarding a plane to head to pleasant destinations. Although the reasons for vacation travel are enjoyable, often traveling to a recreational location means sitting in a cramped position for long periods. You arrive ready to relax, only to find that you are experiencing stiffness, muscle pain, and fatigue.

Symptoms from bothersome to severe
Often the initial stress of traveling leads to real muscle aches and 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 the extremities than 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 off (like an “embolus”), travels up into the lungs, and remains untreated, then the risk of injury or loss of life is increased.

Another study from Leiden University in the Netherlands found that one in 4,500 travelers develops a DVT within 8 weeks of travel. The risk of DVT increases with longer and more frequent flights, obesity, genetic predispositions to blood clots, and in those receiving hormone therapy or taking birth control pills.

Fortunately, 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 speaker, consider it announcing a green light to walk and stretch. During longer flights, it is recommended to get up and move around every 30 to 45 minutes. Even walking to the bathroom gives you important opportunities to move instead of staying in a fixed position.

Seven Key Legs to Help You Travel Better by Air

• Pick up your feet one at a time and make circular motions with each ankle, making sure to move both clockwise and counterclockwise. If you want to have fun, point your toes to form letters, words and sentences, which touches your ankle muscles!

• Extend your leg and place a luggage strap or belt across 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 queuing to use the restroom, lean over and touch the catwalk with your fingers as close to your toes as possible—another great hamstring stretch.

• While in the bathroom, place both hands on the wall and place one foot in front of the other as far apart as space allows. Forward lunge. This movement is an effective stretch for the calves. (As an alternate 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 the opposite knee until your heel is close to your buttock, and hold for 15 seconds. Ensure your balance by holding on to a seat or, if possible, to a wall. Switch legs and repeat. This is an excellent stretch for the thigh and quad muscles.

• In your seat, with your head resting on the headrest, clasp your hands to the side of your head and tilt your head to one side, moving your ear to the other shoulder. Hold that position. Repeat, starting on the other side.

• Also in your seat: Take your right hand and touch the back of your left shoulder. Take your left hand and place it on your right elbow and pull. Switch 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 both 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 high altitude.

Stretching during flights and long car rides helps increase energy, flexibility, and range of motion. Stretching also decreases the chance 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 about more than time: it includes getting to your destination and home safe and sound!

If you experience back stiffness and pain for more than a day or two after a trip, chances are chiropractic techniques and possibly a healing massage therapy can help restore your cramped muscles to fully functioning pain-free and prepare you for your journey. next adventure. If you experience deep leg or calf pain, see your doctor right away.