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Travel Tips to Combat Soreness & Fatigue

While some chase the snow, others are heading to the beach for warmer weather. Travel is a common passion of those who live in the High Country, but long hours on an airplane or in a car can take their toll. Anna Giguere, a physical therapist who travels around the world with the U.S. Cross Country Ski Team, shares her tips for beating muscle soreness, stiffness and fatigue when traveling. 
 

Improving Circulation During Long Trips 

Prolonged sitting can have a significant impact on circulation, leading to swelling and discomfort. To improve blood flow, consider wearing compression stockings when you travel.  

"Compression stockings are a simple, yet effective way to support circulation during long flights,” explains Giguere. “They help prevent swelling and discomfort, especially in the legs and feet.”  

Giguere recently returned home after being on the road with Olympic medalist and World Champion cross country skier, Jessie Diggins. 

“Standing up and walking around is essential to keeping the blood moving throughout your body,” Giguere says. “While seated, simple exercises such as ankle pumps or heel raises can stimulate circulation, especially in the calf area.”  

When walking, take the opportunity to pause and do heel raises or squats to further boost circulation and avoid stiffness. “These exercises are easy to do even in a tight space, and they can make the difference between arriving at your destination feeling sluggish or energized,” says Giguere. 
 

Dealing with Jet Lag and Fatigue from Traveling 

Jet lag affects everyone differently, but the general symptoms are fatigue and lack of sleep. While a hard day's travel can induce the urge to nap, Giguere suggests staying up until your usual bedtime. 

“Throughout your travel day, try eating healthy meals or packing healthier snacks that are easy to travel with,” she says. “Once you arrive at your destination, try exploring the area a bit. This will help keep you awake while using also the restless energy you might experience after sitting for 8-10 hours on a plane.” 

Maintaining routines can be challenging while on vacation. However, Giguere encourages regular sleep, healthy foods, hydration and exercise to maintain a healthy immune system, which can sometimes be compromised when traveling. 
 

Simple Mobility Exercises to Do in Your Hotel Room 

Giguere suggests investing in a lightweight (no more than 2 lbs.) travel yoga mat. She adds, “A yoga mat is great for stretching your legs, hips, and back after a day on the slopes or in the surf. I highly recommend investing in one; that way you can either do yoga or your favorite stretches during your stay to improve the overall mobility of your body and reduce the stiffness you might experience after a long day.” 

If you’re sore after a long day of skiing, surfing or sight-seeing, or if you're feeling the effects of travel, doing a few mobility exercises can make a big difference. 

Giguere suggests the following mobility exercises: 

• Hamstring stretches: Sitting on the floor, extend your legs in front of you and reach for your toes as you flex your feet upwards. 
• Hip flexor stretches: Lunges and deep stretches can release tension in the hips, which often get tight from sitting for long periods of time. 
• Back stretches: Forward folds can help release stiffness in your lower back after a day of travel or adventure. Please keep in mind, if you have a history of low back pain or are being treated for low back pain, please abstain from these. 

Whether it’s a drive to Utah’s ski resorts or a flight to the Bahamas, taking care of your body when you travel is key to enjoying your trip. Using the same recovery techniques that professionals rely on, you can keep your muscles loose, your body healthy, and your energy high.