Spring break season has arrived here in the DC area, and for many active adults, that means hitting the slopes, heading to the beach, or hopping on a plane for some much-needed downtime. But if you’re currently in physical therapy, staying consistent with your rehab while traveling can feel like a challenge.
Good news: it doesn’t have to be.
Whether you’re recovering from an injury or working toward a performance goal, a few simple strategies can help you stay on track without sacrificing your vacation.
Travel Smart: Prioritize Your Physical Therapy Plan
Before you pack your bags, have a quick check-in with your physical therapist. Ask:
- Which physical therapy exercises are the most important to keep up with while I’m away?
- What minimal equipment do I need to bring, if any?
Often, it’s as simple as tossing a small resistance band in your suitcase or doing a few bodyweight movements in your hotel room. Your physical therapist can help you narrow it down to 2–3 key exercises that maintain your progress without adding stress to your travel plans.
Move More During Travel
Extended travel—whether by plane or car—can leave your body stiff and achy. One of the most common tips we give our physical therapy patients:
“The best posture is the one that keeps changing.”
While you’re en route:
- Shift positions frequently
- Fidget a little—switch from one hip to the other
- On road trips, get out and move every few hours
- On flights, stay hydrated (more water = more walks to the bathroom)
Pro tip: Sit in the front of the plane? Use the rear bathroom. Sitting in the back? Walk to the front. It’s a simple way to sneak in extra steps and reduce joint stiffness.
Reset with Mobility Once You Arrive
Even if you can’t move much while traveling, you can still hit the reset button when you arrive. One of the best tools we use in physical therapy to improve mobility after long periods of sitting?
CARs – Controlled Articular Rotations.
These movements help lubricate the joints and restore mobility by taking them through your available range of motion—perfect after hours in a cramped seat.
Try the Hip CAR video below —a great example of a mobility drill you can do anywhere: hotel rooms, Airbnbs, or even outside.
Make Physical Therapy Travel-Friendly
Your physical therapy routine shouldn’t weigh you down while you travel. With the right plan, you can maintain momentum, prevent setbacks, and still enjoy your time away.
Need help building a vacation-ready movement routine? We’re here for you.
Our team at Cohen Health and Performance can design a custom program that fits your destination, your equipment (or lack of it), and your goals.
