Don't Bring Back Pain On Vacation With You

Traveling This Summer? 5 Chiropractor-Approved Tips to Keep Pain Away

You did it! You booked your dream vacation and are ready to explore. But before you go, here are some chiropractor-approved easy travel pain prevention tips to help keep your body comfortable and moving throughout your adventures.

1. Choose Supportive Footwear

   The fastest way to ruin a perfect day abroad? Sore, blistered feet. If you're planning lots of walking or hiking, wear sturdy runners or hiking shoes paired with moisture-wicking socks. Consider getting custom orthotics or over-the-counter insoles at least one month before your trip, so you have time to adjust.

   Quick Tip: A good walking shoe should feel comfortable right away with minimal break-in. Make sure there’s about 1cm of space at the toe for swelling and thick socks. If sandals are your go-to, opt for ones with arch support and heel straps. Your feet will thank you—fashion can wait!

2. Pack smart (and light!)

   Your daypack matters more than you think. Choose a backpack with multiple compartments to distribute weight evenly. Use the chest and waist straps if available—they help take pressure off your neck and shoulders. Prefer a crossbody bag? Shorten the strap and switch sides regularly to avoid shoulder strain.
   

3. Bring Your "Travel First Aid" Kit

   Besides the usual band-aids, consider bringing a few personal comfort items:

   • A lacrosse ball for quick muscle releases

   • Travel-sized foam roller (hollow ones let you pack items inside!)

   • Topical pain relief creams

   • A list of your go-to stretches

   These small tools can make a big difference after a long travel day.

   
   

4. Use Your Environment

   Take advantage of nature and downtime:

   • Dip your feet in a cool lake or stream to reduce soreness

   • Sneak in 5 minutes of stretching while waiting for transit

   • Elevate your feet during rest stops or flights

   • Book a massage or spa visit if you can—it’s part of the self-care, after all!

5. Don't stress over every ache!

   Sometimes pain can sneak in despite your best efforts, and that’s okay. Focus on staying as mobile and comfortable as possible. Enjoy your time away—and if something lingers, we’ll take care of it when you’re back.

Safe travels and happy exploring!– Dr. Shirtina Quon, Chiropractor