5 Tips for Traveling Comfortably With Joint Pain This Holiday Season

Do you look forward to the family gatherings and the holidays, but not to the trip? Long car rides, flights, and even cold weather can worsen joint pain. Fortunately, a few strategic adjustments can make your travels more comfortable.

To help you out, we asked our expert, Dr. Thomas Kane III, board-certified orthopedic and adult joint reconstruction surgeon, to share five tips for traveling with joint pain.

1. Prioritize movement breaks

 If you can, avoid sitting still for more than 45 minutes at a time. If driving, stop every hour to walk for five minutes, and if flying, stand up every 45 minutes (when safe).

Unlike other tissues, the cartilage in your joints does not have blood vessels. Instead, it relies on synovial fluid for nutrients and lubrication. When you move, the cartilage acts like a sponge, squeezing out the old fluid and absorbing new, nutrient-rich fluid.

Gentle movements ensure your joints are well lubricated and receive the nutrients they need.

2. Pack smart and light

Carrying heavy luggage can lead to flare-ups in the shoulders, back, and knees. Rolling bags with smooth wheels can reduce the strain. If you choose a backpack, make sure to distribute the weight evenly on both shoulders and wear cushioned shoes to reduce impact on the hips, knees, and ankles.

3. Utilize hot and cold therapy

Heat and cold are simple but effective ways to manage pain while traveling. Pack single-use, air-activated heat patches or a small reusable ice pack. Heat helps relax tight muscles, while cold can calm inflammation.

4. Pre-book seating with extra space

If traveling by plane or train, a small upgrade in seating can make a big difference in comfort. Being able to get up easily for movement breaks or having exit-row seats makes it easier to stretch occasionally and relieve pressure on your joints.

5. Stay warm and hydrated

Cold temperatures can increase joint stiffness by thickening synovial fluid when exposed to cold air. As this fluid thickens, it becomes less effective at lubricating joints. Dress in layers, bring a travel blanket, and stay well hydrated to support joint lubrication.

Enjoy the holidays without the pain

Joint pain doesn’t have to limit your travels or make you dread them. With the help of Dr. Kane, you can, depending on the severity of your symptoms, lower inflammation and reduce pain with oral medications and long-acting injections.  Check in with Dr. Kane prior to your trip.

 Injections are sometimes provided to lower inflammation directly in the affected joint and increase lubrication between the joints, so you’ll experience less pain from friction.

Want to ensure you enjoy the holidays without worrying about pain? Contact us to schedule an appointment at our office in Honolulu, Hawaii, to get expert advice on managing your symptoms.