10 Tips for Managing Knee Pain When You Travel
Knee pain while traveling is common, but if you’re prepared you don’t have to be sidelined.
What Causes Knee Pain While Traveling?
Sitting in tight, no-room-to-stretch airline seats, bouncing trains or buses, and sitting in one position in a car for too long can exacerbate pre-existing knee conditions or create knee stiffness and muscular cramping. Whether it’s arthritis, runner’s knee, kneecap, meniscus, ligament, or other knee conditions causing you discomfort, employing these helpful strategies can reduce or eliminate knee pain while traveling.
Strategies to Manage Knee Pain When Driving
- Dress comfortably in loose or stretchy clothing, wear supportive shoes and compression socks to increase circulation and help prevent blood clots.
- Plan breaks in your schedule so you can minimize long stretches of travel. Shorter hops mean more walking and stretching – – and the breaks can enhance your explorations at different destinations along the way.
- Don’t sit too long, move and stretch more. Get up and walk around to avoid stiffness or cramping and to relieve pain. Slide your feet/legs forward and back while seated to stretch your muscles and knee joints – be sure to repeat often.
- Seat location can help. Reserving an aisle seat (preferably a bulkhead) on planes, trains and buses makes it easier to stretch legs (periodically) into the aisle.
- Know your cars cruise control. If safe, periodically use cruise control while driving to stretch your legs out. Make frequent rest stops to stretch and move.
Tips to Prepare for Travel
- Ask your Orthopedist about preventative treatment. Would a knee brace, assistance device, compression socks, corticosteroid or hyaluronic acid injection (to reduce pain or lubricate your joint), or anti-inflammatory medication be of help for your knee condition.
- Keep all advised medications in a handy location and in the prescription or over-the-counter bottles for easy identification and safety instructions. Ask if premedicating 30 to 45 minutes before travel is helpful.
- Be prepared for icing or heating your knees. Why not pack a reusable hot or cold bag for relieving sore knees. Ask your doctor which is appropriate for your condition.
- Ask your Orthopedist for knee strengthening exercises. Some examples include:
- Pull your heels. Strengthen your hamstrings by lifting your toes with your helps on the floor until you feel tension in your hamstrings. Hold for 10 seconds.
- Lift your legs. Do straight leg lifts if room allows to strengthen your quadriceps (or front thigh)
- Slow and careful backward walking to strengthen hamstrings and stabilize knees over time.
Tips for Treating Knee Pain Post-Travel
- Keep moving, if possible, to avoid stiffness. If in pain consider applying heat or ice as appropriate, rest and elevate your knee. Does your hotel have a hot tub? Go and enjoy for stiff muscles. Most importantly, enjoy your travels.
OrthoConnecticut Can Help
Our physicians and physician assistants are available for travel consults in advance of your journey. Contact us today for an appointment and enjoy a safe and wonderful trip!
Reference: thepointsguy
