Arthritis Travel Hacks: Never Let Joint Pain Ruin Your Trip Again

Dr. Alyssa Kuhn, arthritis specialist physio, wants to make our travels as comfortable as possible, with 5 main tips and no, they’re not just a bunch of exercises:

Let’s fly, let’s fly away… 🎶

5 ways to do it:

1. Yes, some exercises before you go: start a few weeks before traveling with staggered sit-to-stands to strengthen each leg for stairs, low chairs, and inclines; lateral step-ups to improve single-leg strength for stairs, longer walks, and reducing limping; and step-backs with a march to improve balance and stability on uneven surfaces and inclines. Adjust difficulty with chair height, step length, knee height, and upper-body support, and practice walking on varied surfaces, such as hills, trails, and grass, within your comfort and balance limits.
2. How to manage being seated for far too long while travelling: do heel and toe lifts to encourage blood flow and reduce stiffness; knee extensions to promote blood flow to your thighs and reduce knee stiffness; alternating side steps to improve hip mobility and activate your glutes; and ankle circles to reduce ankle stiffness, heaviness, and lower-leg swelling. And of course, if the opportunity to take breaks to get up and walk around is at some point available, then take it.
3. Luggage management for ergonomics and your body: choose a four-wheeled suitcase that you can push or pull, switch hands when carrying or pulling bags, and use a backpack to distribute weight evenly without overloading it. Check luggage when practical, ask for help lifting bags into overhead compartments, and if you can, strengthen your shoulders beforehand to help prepare for lifting.
4. Managing walking and recovery therefrom: take breaks before your hips, knees, or feet start aching, use benches and coffee breaks to rest, and avoid scheduling demanding walking days back-to-back when possible. Break up prolonged walking or standing with side steps, heel lifts, and knee bends to work different muscles and give your joints a break; wear familiar, comfortable walking shoes with a wide toe box and appropriate support rather than breaking in new shoes during your trip.
5. Managing stairs (especially when traveling in older countries that have a lot more stairs than the US): lead with your stronger leg when going upstairs and your weaker or more painful leg when going downstairs, using the handrail whenever possible. Try going sideways to reduce hip or knee discomfort, particularly on higher steps, and use both hands on the handrail when descending if helpful.

For more on all of this plus visual demonstrations, enjoy:

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Take care!