Travel Ready: Get Your Body Prepped for Summer Trips
on Thursday, June 19, 2025
Summer travel season is in full swing across Oregon. Whether you’re packing up the car for a weekend getaway in the Gorge, flying out of PDX for a long-awaited vacation, or road-tripping through the Pacific Northwest, one thing is clear: travel takes a toll on your body.
Sitting for long periods, carrying heavy luggage, and walking more than usual can trigger old injuries or spark new discomfort — especially if you’re already dealing with joint stiffness or mobility issues.
That’s where physical therapy comes in.
At Renew Physical Therapy, we help people in Portland, Gresham, Happy Valley, and Clackamas prepare for travel with targeted treatment, proactive movement strategies, and recovery support — so they can fully enjoy their time away.
Why Travel Often Leads to Pain or Injury
Most travelers focus on packing the right clothes and snacks, but few think about how travel can physically stress the body. Some of the most common complaints we hear include:
- Lower back pain from long car rides or cramped airplane seats
- Neck and shoulder stiffness from poor posture and heavy bags
- Knee discomfort from prolonged sitting or steep terrain
- Foot and ankle pain from increased walking in unsupportive shoes
- Fatigue and swelling from circulation issues, especially on flights
If you’re already managing chronic pain, past injuries, or mobility limitations, these physical stressors can quickly compound and make travel uncomfortable or even risky.
How Physical Therapy Prepares You for Travel
Starting physical therapy in the weeks leading up to your trip can dramatically improve your comfort, mobility, and endurance. Here’s how we help you get travel-ready:
1. Address Existing Pain or Weakness
We begin with a thorough assessment of your movement, posture, and any current issues — such as stiffness, weakness, or joint instability. Treating these early prevents flare-ups on the road.
2. Improve Flexibility and Mobility
Tight hips, calves, hamstrings, and shoulders are common culprits for travel discomfort. We use manual therapy and guided stretching to improve mobility where it matters most.
3. Strengthen Travel-Specific Muscles
We target your core, glutes, shoulders, and legs to better support your spine and joints during long walks, uphill climbs, and heavy lifting.
4. Build a Travel-Friendly Movement Plan
We’ll create an easy-to-follow routine with stretches, posture cues, and mobility drills you can use during your trip — at the airport, in your hotel, or on a scenic overlook.
What to Watch Out for When You Travel
If you live in areas like Happy Valley or Clackamas where hills and outdoor excursions are part of the lifestyle, you know how challenging travel can be for the body. Here are some red flags to keep in mind:
- You dread car rides or flights because of back or hip pain
- You’ve had a recent flare-up of knee or shoulder pain
- You often experience fatigue or swelling after long periods of sitting
- You’re nervous about walking long distances or climbing stairs during your trip
These are all signals that your body could benefit from pre-travel physical therapy — to reduce discomfort and boost confidence.
Smart Travel Tips from Our PTs
In addition to therapy sessions, our team shares these essential travel tips:
- Pack Smart
Use wheeled luggage and backpacks with padded straps. Avoid overloading shoulder bags or holding heavy items on one side of the body.
- Move Often
On planes or in cars, shift positions regularly. Do ankle circles, calf raises, or seated twists to improve circulation.
- Support Your Spine
Use a small pillow or rolled-up sweater behind your lower back when sitting for long stretches.
- Stretch Daily
Just five minutes of full-body stretching in the morning and evening can relieve stiffness and help you stay limber.
- Stay Hydrated and Walk When You Can
Drinking water supports joint health and energy. When possible, take walking breaks at rest stops or airports.
Why Travel Prep Matters — Especially for Older Adults
For seniors in Clackamas, Happy Valley, and beyond, travel is a cherished way to visit family, see the world, and stay engaged — but it can also present physical challenges.
If you or a loved one has arthritis, osteoporosis, or balance issues, travel becomes safer and more enjoyable with a little preparation and professional support.
At Renew PT, we help older adults increase mobility, strengthen weak areas, and improve stability before trips — so they can travel confidently and return home feeling good.
Get the Most Out of Your Summer Adventures
Travel should be exciting, not exhausting. With the right guidance, treatment, and prep, you can take on your summer plans with confidence and comfort.
Learn more about us here.
Call us at 503.928.4914 to schedule your appointment today.
