While you may not think travel and joint health are related, they certainly can be. Cold temperatures make muscles stiffer, transit can worsen hip or back pain, and the holidays can make exercising harder. All these factors together make things like orthopedic injuries, arthritis, and chronic pain worse.
The good news is that there are a few things you can do to prevent pain and discomfort during these busy times. Let’s discuss how you can maintain your strength, flexibility, and mobility throughout the holidays.
Why the colder months are harder on the joints
A few different things about winter travel can lead to discomfort:
- Colder weather. When temperatures drop, our blood vessels naturally constrict. In doing so, our muscles get tighter and joints become inflamed and painful.
- Decreased circulation. Traveling and transit can cause us to be more sedentary than usual. Extended periods of sitting can increase stiffness in the back, hips, knees, and ankles.
- Disrupted exercise routines. It can be much more difficult to fit in your workouts when you are away for the holidays. Longer breaks between sessions will tighten muscles and decrease mobility.
What you can do
Though joint pain and muscle stiffness may increase during the winter months, there are a few things you can do to prevent discomfort.
Warm up before going outside
Most of us know the importance of warming up before a workout, but have you considered warming up before bracing the cold? A bit of movement and stretching can increase circulation and minimize stiffness before you step outdoors.
Dress smart
Creating a physical barrier between the harsh cold temperatures and your body can minimize the impact to your joints. Here are some ideas:
- Throw on some thermal leggings under your pants
- Use gloves or mittens, especially if you have hand arthritis
- Opt for insulated and supportive shoes to protect the ankles and knees
- Layer with sweaters, jackets, scarves, and hats
Keeping warm will help to maintain your flexibility while also lowering inflammation caused by the cold.
Move whenever possible
Even if you’re in transit – be it on a train, plane, or car – make every effort to move your body when possible.
For example, if you’re on a plane or train, try:
- Standing up every 45 to 6 minutes
- Walking up and down the aisle
- Doing neck and shoulder rolls in place
- Doing ankle circles, calf raises, and knee lifts while seated
If you’re in a car, try to stretch every one to two hours and avoid sitting in a single position for extended periods of time. Even better, opt for a lumbar support pillow for those extra long rides.
Still experiencing discomfort?
Despite these precautions, if you are still experiencing joint pain and muscle stiffness around your back, you may need help from the experts. Consider Dr. Jordan Kump, an expert in diagnosing and treating injuries of the spine, or Dr. Andrew Parker, who specializes in general orthopedics, sports medicine, and arthroscopic surgery.
