Smart ways to avoid injuries on holiday when travelling

The holidays are nearly here! Sadly, when travelling to different places and experiences new things you can get injured more often than when at home. Use these smart ways to keep your safer and healthier.

I hope that these top tips will make your holiday travel safe and hassle free. If you DO get into a scrape don’t forget you can make an appointment with Gayle 24/7 using the online booking diary. Just use bit.ly/osteogayle !

It is really tempting to A pack too much on the outgoing trip that often doesn’t all get used and B end up with even more in your suitcase, or additional luggage for the return trip!

• Help yourself out by getting a wheeled suitcase or even a wheeled rucksack!

• If the single bag is especially heavy - split them into more bag(s) - as EXTRA HEAVY items tend to get inspected more often too! and less well cared for.

• ALWAYS lift using your thigh muscles and straighten your knees when lifting heavy and awkward luggage to save your back. Really try not to bend, then lift and twist - its a recipe for an upset sacro-iliac joint or a painful back!

S-T-R-E-T-C-H regularly!!!

Long journeys, sitting or even standing in a fixed position for long periods is not ideal. Especially so if you are a bit twisted.

Tight muscles, stiff joints, reduced blood flow and often cramp are just some of the potential issues.

STRETCHING regularly - 5-10 minutes whenever you get a chance is a great plan. Waiting rooms, in a queue, get up in the plane and move to the larger space between cabins. Appropriate places can be found - you just have to give up the ‘looking good’!

Pay particular attention to your back - gentle flexion and backwards stretching or upwards - add the arms above your head.

Hip rotations, calf stretching and foot articulation - even in your seat are all great.

As I alluded to above - watch your posture when you are travelling - especially your sitting posture.

Take note not only of the type of seat which might, or might not, be available - upgrade if you can especially if you are extra tall or short - dangling feet are not good.

Make sure your neck is properly supported and your head - adapt pillows or items of clothing to get as comfortable as you can.

Fidget! Adjust your position regularly.

Footwear makes a big difference to how the rest of your body operates, especially if you are also carrying things a distance.

FLIPFLOPS / SLIDERS don’t actually support your foot, at all! Even sandals can be too floppy and not aligned for your feet.

All that clinging to the flipflops with your toes to keep them on can lead to overworked muscles - cramp in the foot arch or toes, heel pain and calf pain, even low back pain.

Make an effort to find some suitably supportive footwear when on a sunny holiday. Maybe have a selection of shoes if you are walking distances or over tough terrains and leave the others for beach days.

This is my particular bugbear - DEHYDRATION !

If your water intake doesn’t keep up with your fluid excursion from breathing, sweating, added dehydration from alcohol or other drug intake and then their requirements - you are going to feel bad, and possibly seriously so. Heatstroke is NOT a laughing matter and can come on quickly.

Drink water regularly - in hotter climes you often feel thirstier but alcohol intake etc can dull these senses.

Stretch and more, especially your legs often as water can pool in your lower legs.

Listen to your body - just as much as your partner!

If your body isn’t feeling confident and secure - pay attention!

Our unconscious brain is always on guard duty - if something doesn’t feel right it probably isn’t.

Rest, do something else, move away from the perceived danger or choice and don’t push through any pain just because someone else says its OK.

Paying attention to YOUR body can save a strain and pain or something else.

Most of all - enjoy your holiday - ALL of it!

• If a pre-existing injury flares up - take preventative and first aid action.

• Stay hydrated

• Stretch when appropriate

• Make an appointment BEFORE you get home - just go to bit.ly/osteogayle

• Abandon an activity day if that means travel will be easier.

I hope that these tips will not be needed - but just in case…!!

Have a great holiday and I look forward to seeing you for your regular MOT and service in due course. But I am here earlier of you need me!

Have a great time,

Gayle Palmer Osteopath, Hypnotherapist, Master NLP Coach.

PS If you have found this helpful - please comment or forward to a friend or to your social media page.