Holidays are for switching off, exploring new places and making memories – not worrying about your injury.
That said, a change in routine can sometimes lead to a flare-up. More walking than usual, hours spent travelling, flip-flops with little support and a few missed rehab sessions can quickly catch up with you.
The good news is that a holiday doesn’t have to mean putting your rehabilitation on hold. With a little planning, you can enjoy your break while keeping your recovery moving in the right direction.
#1 Pack a Small Rehab Kit
A few simple items can make all the difference and barely take up any room in your suitcase:
* A resistance band or mini band for your strengthening exercises.
* A spikey massage ball/ trigger point ball to ease tight muscles after long walks or travel days.
* A small hand towel, which can be rolled up to provide lumbar support on flights or long car journeys if you’re prone to back pain.
#2 Start the Day with Your Rehab
Before heading to the beach, exploring a city or tackling a mountain trail, spend 10- 15 minutes completing your rehabilitation exercises.
Getting your body moving first thing helps improve mobility, activate key muscles and prepare you for the demands of the day. It also means your exercises are done before the day’s adventures begin.
#3 Choose Your Footwear Wisely
As physiotherapists, we’ve lost count of the number of flare-ups caused by one thing: spending all day walking in unsupportive flip-flops.
While they might be perfect around the pool, they’re rarely the best choice for sightseeing or long walks.
If you’re expecting to be on your feet for hours, supportive sandals or trainers are almost always the better option. Your feet, knees, hips and back will all thank you.
#4 Make the Most of the Water
Whether you’re in the sea or a swimming pool, the water can become part of your rehabilitation.
The gentle pressure of the water can help support circulation and lymphatic drainage, while the natural resistance makes it an excellent environment for gentle strengthening exercises. Even a short swim or a few simple movements in waist-deep water can help keep joints moving comfortably.
#5 Stay Hydrated
Hot weather, increased activity and travel can all contribute to dehydration, which may leave muscles feeling tighter and recovery feeling harder.
Keeping well hydrated is one of the simplest ways to help your body perform and recover at its best throughout your holiday.
#6 Remember – Holidays Can Help Recovery Too
Rehabilitation isn’t just about exercises.
For many people, holidays offer something equally valuable: an opportunity to reduce stress, sleep more, spend time outdoors and slow the pace of life.
That mental reset can have a positive effect on your nervous system, helping to calm pain sensitivity and allowing your body to recover more effectively. Sometimes stepping away from the pressures of everyday life is exactly what your body needs.
#7 Plan Ahead for Your Return
One of the best ways to stay consistent is to book your next physiotherapy/ rehab specialist appointment before you go away.
Having your follow-up already in the diary means you can assess how your body coped with the holiday, progress your rehabilitation and get straight back into your routine without losing momentum.
Enjoy Your Holiday- Your Rehab Can Come Too
At Physiospace, we want rehabilitation to fit around your life – not stop you living it.
A little preparation before you travel can make all the difference. Keep moving, enjoy your holiday and return home ready to pick up exactly where you left off.
