It's Vacation Time! Preventing Injuries While Traveling
- andreasachs1
- Jul 25
- 4 min read
By Andrea Kwok / New York City
With summer sizzling, vacation season is in full swing. While most travelers return home with photos and souvenirs, an unfortunate number return with new aches, pains and injuries.
As a physical therapist, I see a fair share of travel-related injuries each year. Some common ailments include shoulder or elbow strains from lifting luggage; neck and back pain from long rides in uncomfortable seats; tendinitis from an increased amount of walking; and fractures from falls on cobblestone streets.
One of the appealing things about travel is that it offers a break from our monotonous daily routine. However, that same sudden change in activities and surroundings also creates a potential for mishaps. That’s not to say you should dump your travel bag of miniature toiletries just yet! With a few precautions when planning and packing for your trip, you may be able to reduce the risk of injuries while traveling.
There are three major factors I have noticed that contribute to travel injuries. The first is an acute increase in physical activity. This can be upper-body tasks like carrying luggage or lower-body activities like daily walking. The average American takes around 5,000 steps in a typical day, but that number increases to 15,000-30,000 daily steps while on vacation.
The second is divided attention. “Sightseeing” is a ubiquitous vacation activity, whereas “ground-seeing” is rarely mentioned. When we are so focused on looking up at gothic architecture that we neglect our footing on the historic cobblestone paths, disaster can strike. Other distractions I have heard mentioned are looking down at a map or phone for directions while walking, ignoring surroundings while taking a photo, or seeing vehicles driving on the opposite side of the road.
The third and most prevalent risk factor is fatigue. Whether it be an eight-hour time change or just exhaustion from traveling itself, we often do not arrive at our destination bright-eyed and well-rested. Just one sleepless night has been shown to double the number of processing and memory errors made by healthy individuals.
So what can be done, short of retreating to the safety of your hotel room?
If you have taken a commercial flight lately, you have probably noticed that each airline has crafted its own dizzying set of rules for luggage: allowable dimensions, weight limits, extra fees for carry-ons. Annoying as this may be, it would not be such a bad idea to take inventory of your own ability to pull, carry, and hoist so that you can decide what your personal luggage limits should be. Maybe this means splitting your belongings up into two smaller bags rather than one very heavy one. Maybe it means asking the flight attendant or the strapping young traveler next to you for assistance placing your luggage in the overhead bin. Maybe it means pausing to brace your core and lower your center of gravity before yanking your overstuffed duffel off the belt at baggage claim. Know your limits, and don’t be afraid to ask for help.
Additionally, most airports offer mobility assistance for those who need it. Utilize the resources available to avoid pushing past your abilities.
As far as increased walking, planning can save you a lot of pain while exploring. First, research the areas where you are traveling in advance. What kind of surfaces will you need to navigate? Are there many stairs and do they have railings? How available are benches or public seating if you need to rest? Second, plan your footwear wisely. Comfortable shoes that are supportive and meant for walking are imperative. Those brand-new, barely-there sandals you bought just for this trip may not be the ideal choice for your nine-mile trek. Reliable shoes that fit properly will always be the best accessory; save the fashion-over-function shoes for shorter outings like shows or dinners.
Where fighting fatigue is concerned, this will vary for everyone. Getting sufficient sleep in transit can be difficult but staying hydrated while traveling is easy and will always help. Try your best to adjust your seat to a comfortable position and use a travel pillow to support your neck if you plan to sleep in your seat. For any time spent awake in transit, get out of your seat periodically to stretch your legs if possible. Standing or walking will help minimize postural strain and improve circulation.
Even with all of that, you may still end up feeling stiff or drained on the first few days of your trip. Pay attention to your body! If you don’t have the energy to spend the day hiking to that lookout point or traversing sprawling palace grounds, take the day to enjoy a more leisurely activity. This goes hand-in-hand with divided attention; the more alert you are, the easier it is for you to spot hazards and react in time.
Travel is an enriching experience that can serve as a powerful reset for our minds and bodies. Taking measures to protect our health and safety while traveling allows us to enjoy each trip to its fullest and might make the post-vacation slump a little more bearable. But alas--at present, I have no advice for reducing the discomfort of a four-hour flight delay.
Andrea Kwok lives and works as a physical therapist on the Upper West Side of Manhattan. She enjoys running, traveling, cooking, and an occasional game of pickleball. She has no formal education or experience as a writer outside of medical research papers, and she is grateful for the opportunity to train a new muscle.
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