BY THE OPTIMIST DAILY EDITORIAL TEAM

Whether you’re jetting off for a European getaway or packing up the car for a summer road trip, travel can take a real toll on your body. From stiff necks to swollen ankles and tight hips, those aches and pains you feel after a long journey aren’t a guaranteed part of the deal; they’re often more avoidable than you think.

“Most people don’t realize how much travel affects their mobility until after the trip,” explains Kayla Hamm, DPT, a doctor of physical therapy at Myo. “But a few simple habits before, during, and after your journey can really help prevent pain.”

Why travel takes a toll on your body

Long periods of sitting, especially in cramped spaces like airplane seats or car interiors, can reduce circulation, strain your joints, and throw off your posture. “Sitting for hours without movement stiffens your hips and spine, and the lack of blood flow can lead to swelling in your feet and ankles,” Hamm explains. The good news? A proactive approach can help.

How to prep your body before you go

Just like you might warm up before a workout, it’s smart to get your body moving before you settle in for a long trip. Hamm recommends a five-minute mobility circuit before heading out the door. Think neck rolls, arm swings, and bodyweight squats to activate key muscles and loosen up joints.

Try this pre-travel sequence:

• Neck rolls: Gently circle your head in both directions
• Arm swings: Swing arms front to back like you’re warming up for a run
• Hip circles: With hands on hips, draw wide circles with your pelvis
• Bodyweight squats: Lower into a squat and squeeze your glutes as you rise
• Toe taps and calf raises: Activate lower leg muscles to encourage blood flow

Hydrating ahead of time and briefly elevating your feet before leaving home can also help curb inflammation during long flights or drives.

Easy movement tips for in-transit comfort

Even when you’re buckled in, you don’t have to stay totally still. Small movements can do wonders for keeping your blood flowing and your muscles from stiffening.

Flex and point your feet every hour to wake up your calves and ankles. Roll your shoulders and turn your head side to side to ease neck tension. If you’re seated, gently squeeze and release your glutes to promote circulation. These mini-movements are subtle enough to do in any seat but effective enough to help you arrive feeling better.

The hotel room routine that makes a big difference

Once you’ve reached your destination, a short mobility session can help realign your posture and ease any lingering tightness. “Instead of rushing to the gym, just take a few minutes for some simple floor exercises in your room,” Hamm suggests.

This go-to post-travel routine can help reset your body clock and reduce jet lag:

• Forward fold: Stand tall, hinge at your hips, and let your upper body hang
• Hip flexor stretch: In a lunge, tuck your pelvis and lean forward to stretch the front of the hip
• Supine spinal twist: Lie on your back, bring one knee across your body with the opposite arm extended
• Legs-up-the-wall: Lie down and rest your legs vertically against a wall to support drainage and circulation

Small shifts, big relief

As Hamm emphasizes, mobility is a travel essential. A few mindful movements before, during, and after your journey can help you prevent stiffness and pain, keeping your summer adventures more comfortable.