As the summer progresses, many of us will be loading our families into a car or boarding a plane to head to pleasant destinations. While the reasons for vacation travel are nice, often traveling to a recreational location means sitting in a cramped position for long periods. You arrive ready to relax, only to find that you are experiencing stiffness, muscle soreness, and fatigue.

Bothersome to severe symptoms

Often the initial stress of traveling leads to real pain and muscle spasms. Although less common, the result can even be serious in the form of blood clots or deep vein thrombosis (DVT), sometimes called “traveler’s thrombosis.” A 2003 study in New Zealand indicated that people who are immobile, as well as those who fly for 4 hours or more, have three times the risk of developing clots in the extremities than those who do not travel. DVT occurs when a blood clot forms within one of the deep veins, most commonly in the leg. The development of clots sometimes leads to hospitalization and can actually be fatal. If a clot breaks off (as an “embolus”), travels up to the lungs and remains untreated, then the risk of injury or loss of life is increased.

Another study from Leiden University in the Netherlands found that one in 4,500 travelers develops a DVT within 8 weeks of travel. The risk of DVT increases with longer and more frequent flights, obesity, genetic predispositions to blood clots, and in those receiving hormone therapy or taking birth control pills.

Fortunately, simple stretches and exercises you can do on the go help offset the physical consequences of inactivity. If your vacation plans include air travel, here are some ways to stay more comfortable and healthy during and after your flight. When the bell rings after takeoff and “feel free to move about the cabin” is heard over the loudspeaker, consider it announcing a green light to walk and stretch. During longer flights, it is recommended to stand up and move every 30 to 45 minutes. Even walking to the bathroom gives you important opportunities to move instead of staying in one fixed position.

Seven key legs to help you travel better by air

• Lift your feet one at a time and make circular movements with each ankle, making sure to move them both clockwise and counterclockwise. If you want to have fun, point your toes to form letters, words and sentences, which hits your ankle muscles!

• Extend your leg and place a luggage strap or belt over the bottom of your shoe. While holding both ends, pull the strap toward you, keeping your leg straight. This action stretches the hamstring (the tendon behind the knee and thigh). Repeat with the other leg.

• If you find yourself in line to use the bathroom, lean over and touch the walkway with your fingers as close to your toes as possible, another great hamstring stretch.

• While in the bathroom, place both hands on the wall and place one foot in front of the other as far apart as space allows. Lunge forward. This movement is an effective stretch for the calves. (As an alternative calf stretch: place your foot on a wall, keep your heel on the ground, and lean forward.)

• In the hallway, stand on one leg, bend the opposite knee until the heel is close to the buttock, and hold for 15 seconds. Ensure your balance by holding onto a seat or, if possible, a wall. Switch legs and repeat. This is an excellent stretch for the thigh and quadriceps muscles.

• In your seat, with your head resting on the headrest, clasp your hands on the side of your head and tilt your head to one side moving your ear to the other shoulder. Hold that position. Repeat, starting on the other side.

• Also in your seat: take your right hand and touch the left back of your shoulder. Take your left hand and place it on your right elbow and pull. Switch sides after 15 seconds. Ideal for your triceps.

Additional Travel Tips

If one is available, place a blanket or pillow behind your upper back and into the curve of your lower back. This position allows your head to remain on the seat’s headrest and pushes your shoulders forward while promoting the natural curves of both your neck and lower back, reducing the likelihood of pain and stiffness. Drink plenty of water, as it is easy to become dehydrated in a confined space at high altitude.

Stretching during flights and long car rides helps increase energy, flexibility, and range of motion. Stretching also decreases the chance of pain, muscle spasms, DVT risk, and fatigue. When traveling, use the simple stretches just described, making sure to work both sides of your body. Hold each stretch for 15 seconds, repeating the entire series several times an hour. After all, your journey is about more than just time – it includes getting to your destination and home safely!

If you are experiencing back stiffness and pain for more than a day or two after a trip, it is likely that chiropractic techniques, and possibly a healing therapeutic massage, will help restore your cramped muscles to fully pain-free function and prepare you for your next adventure. If you experience deep pain in your legs or calves, see your doctor immediately.