Planning a summer getaway? Whether you’re jetting off to sunny beaches, exploring new cities, or enjoying active adventures, holidays should be a time to relax and recharge, not nurse an injury. At Osteo and Physio, we want you to make the most of your time away without being held back by aches, pains, or mobility issues. So we wrote down our favourite physiotherapy travel tips!
With a little preparation and physiotherapy-informed advice, you can reduce your risk of travel-related discomfort and stay moving well – wherever your destination takes you.
1. Pack and Lift Luggage Safely
One of the most common travel injuries we see in clinic is back or shoulder strain from lifting heavy suitcases. Use luggage with wheels where possible and avoid carrying all your bags on one side. When lifting, bend your knees, keep your back straight, and engage your core—just like in a squat. If you’re unsure of proper lifting technique, our physiotherapists can show you how.
2. Break Up Long Journeys with Movement
Sitting for long periods in cars, planes, or trains can cause stiffness, tight muscles, and poor circulation. Try to move every 30 to 60 minutes. Walk up and down the aisle, do ankle rolls, stretch your back and shoulders, and gently mobilise your joints. These simple movements can make a big difference to how your body feels when you arrive.
3. Warm Up Before You Explore
Whether you’re sightseeing or going on a long walk, it’s still physical activity—even if it doesn’t feel like it. Spend a few minutes warming up with gentle stretches and mobility exercises to prepare your muscles and joints for movement. This is especially important if you have any previous injuries or joint issues.
4. Choose Supportive Footwear
Poor footwear is a common culprit for foot, ankle, and lower back pain while on holiday. We recommend wearing supportive shoes, especially if you’ll be walking a lot. Leave the flip-flops for the poolside and opt for cushioned, supportive trainers or walking sandals for day-to-day activities.
5. Stay Hydrated and Well Rested
Hydration plays a key role in muscle and joint function. In warmer climates, it’s even more important to drink water regularly. And remember: your holiday doesn’t have to be packed with activities from dawn to dusk. Scheduling time to rest helps your body recover and reduces the risk of overuse injuries.
6. Don’t Ignore Discomfort
If you start to feel pain or tightness while you’re away, don’t push through it. Use rest, gentle stretching, or apply ice to manage symptoms. And if the pain doesn’t ease, reach out to us when you return—early treatment can prevent minor issues becoming long-term problems.
7. Prepare Before You Travel
If you’re managing an injury, living with chronic pain, or just want peace of mind, a pre-travel physiotherapy session is a great idea. At Osteo and Physio, we can assess your mobility, create a travel-friendly exercise plan, and give you tailored advice so you can enjoy your trip with confidence.
Heading Away Soon? Let Us Help You Prepare.
Book a session with one of our experienced physiotherapists before your trip. Call us on 03455577788 or book online.
Stay safe, stay mobile—and enjoy every moment of your summer holiday!