Working Out on the Road: How To Travel and Stay Pain Free

travel & stay pain-free

Traveling for work may seem glamorous to some, but those who travel for work know the aches and pains of calling the airport your ‘second office.’ Even traveling for pleasure can be a drag if you’re left hurting after a long trip. But don’t worry, there are plenty of ways to alleviate the pain of travel while still seeing the world.

Stay Moving

Long periods of time spent sitting in an airplane or car can do a number on your hipsquads, and calves. If you’re driving to your destination, try taking a 15-minute break every couple of hours. Make a pit stop, get out, and walk around for a while. This will help get your blood flowing and you might also end up finding some interesting spots along the way. Sometimes it’s not about the destination, but the journey.
If you’re on an airplane, however, getting up and moving around can be a bit trickier to do. Still, try getting up every couple of hours and walk to the restroom. Even this little bit of movement can help you ward off pain.

Stay Active

For many, the point of travel is to relax. Whether that means a long drive to a luxury hotel or a camping trip to the middle of nowhere, you’ll want to remember to stay active. After a long plane or car ride, it can be tempting to check in to your hotel, cozy up in the duvet, and take a well-deserved nap. While rest can reenergize and rejuvenate you, it won’t do much to help get rid of travel pains.
When you arrive at your destination and get settled, take some time to walk around your new neighborhood. Get to know your surroundings and get comfortable with where you’re staying. It can be a great way to de-stress from your trip, and you might find some local hangout spots in the process.

Stay Limber

Stretching is always important, especially after being cooped up in a small space for hours on end. Sitting in small, tight airline seats can put a lot of strain on your hips, back, and knees. While cars give you a bit more legroom, you’ll still notice some soreness after a long ride. To get rid of this pain, try adding active rehab to your itinerary. These moves involve a foam roller, which could easily be packed into luggage, or found at your hotel’s fitness center.

To work out glute and hip tightness, try this:

  1. Place your foam roller on the ground.
  2. Sit down so that your hip is central to the foam roller, and place one hand on the ground.
  3. Cross one leg over the other into a figure 4 position.
  4. Using your grounded hand and foot, push yourself back and forth so that your glutes roll over the top of the foam roller. Take special care to focus on especially painful areas, but make sure there is no or tingling or numbness.

Next, try foam rolling your quads to improve leg mobility.

  1. Place your foam roller on the ground.
  2. Lay prone on the ground and place the foam roller in the middle of your thighs.
  3. Using your arms to move, roll your quads back and forth over the top of the foam roller, making sure not to allow the foam roller to go over your kneecaps.

This next exercise, the glute bridge, is a strengthening exercise for your lower body.




  1. Lay flat on your back.
  2. Bend your legs at a 45-degree angle with feet firmly on the floor.
  3. Push through your heels so that your hips go straight up toward the ceiling.
  4. Squeeze your glutes and hold for 4-5 seconds.
  5. Slowly bring your body back down to resting position.
  6. Repeat for 10 reps.

You can see these exercises and stretches in action here.
One of the worst things about travel is ending up strained and sore after a long trip, or even worse, during a long trip. Luckily, there are Airrosti locations in Texas, Washington, Virginia, and Ohio to help those sore, strained muscles. If you experience pain during long road trips, if you strain yourself lifting your suitcase into the overhead bin, or if you pull your quad racing to the gate before your plane takes off, find an Airrosti location near your destination. You can also schedule an appointment online for when you get back home, and we’ll get you back on your feet fast and doing what you love.

Read our Medical Disclaimer here.

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