Travelling – as fabulous as it is – can often cause havoc to the body. We usually start the travelling experience with a prolonged period of sitting, either on a plane, in a car, bus or train , which puts strain on the lower back. Then proceed to heave luggage around, adding to the back overload as well as shoulders, and then continue the journey on foot, walking far more than we do at home (and not since our last holiday). All these changes in activity can cause issues for the lower back, shoulders, neck and feet.
You can help prevent travel bug problems by firstly being aware of the impending issues, and then secondly being prepared by becoming stronger and fitter before you depart.
Over the next six weeks, I will be giving you advice to help make your travel experience a positive for your body, so your mind can enjoy!
This week I will talk about feet and why it is good to be prepared.
Travel can involve a lot more walking than you do in your daily routine at home. It is important to prepare for increased loads on the ankles and feet because when the lower leg and calf is given too much load with more than it has the tolerance for, the Achilles tendon and the plantar fascia (under the foot) become overloaded, overstretched and very painful. This can be from increasing walking volume too quickly, or a change in footwear. The tendons in the feet and ankle need time to build up their resilience to avoid this problem.
Here are a few tips to help:
* Make sure your footwear is always well fitted, with good arch support and not more than 12 months old. Practice walking in your travel shoes at least a month before you plan your journey.
* If walking is going to be something you do more of while travelling, then prepare by increasing your walking with daily walks. Increase the walking volume/length by about 10% each week.
* Keep your calves strong and flexible with heel raises and calf stretches daily.
Hope this is helpful