Tag Archives: pain with sitting

The Essentials to Stay Healthy While Traveling

Wakeboarding asks a lot of our bodies, but often times traveling to a competition can do more to your body than actually riding! Riding in a car or plane, eating out, and jet lag can take a toll on your body and affect your performance.

Here are a few ways to help combat the stressors of travel and increase your recovery for peak performance.

1. Drink water. Dehydration is the main component in the ill effects of travel. Air conditioning and heat in cars and planes dry out skin which is your biggest organ. Dehydration can lead to headaches, stiff muscles, joint aches, and poor immunity. The easiest way to prevent dehydration is by PRE-hydrating. The week before travel aim to drink a gallon daily. Bring an empty bottle to fill up after airport security and continue to drink water throughout your travels.

2. Bring tools. Lacrosse balls, tennis balls, rollers, and other mobility tools are helpful to decrease muscle tension and soreness while traveling. Many are small enough to put in your carry-on or backpack. While sitting, use the ball to massage back muscles, shoulders and glutes. Foam roll while waiting between flights or before getting into the car.


Image: https://breakingmuscle.com/learn/the-4-best-self-myofascial-release-products-on-the-market

3. Stand up and stretch! Take breaks from sitting. Sitting is an unnatural position for our bodies leading to tightness in the hip flexors which ultimately leads to back pain. Walk around the plane during long flights, stop frequently during car rides and stretch out. The front body (chest, abdomen, hip flexors/quads) is the most compressed during travel so focus on opening this side rather than forward folding. Laying with your legs up the wall is also helpful to drain any swelling in the feet or ankles. You may look like a weirdo in the airport or plane, but your body will thank you!


4. Wear compression. Compression tights are helpful during long flights or car rides to combat the swelling from sitting for long periods and changes in compartmental pressure. Swelling can make joints feel achy and decrease joint range of motion which will decrease performance. Compression can improve circulation and ultimately keep your legs feeling fresh during travel.

5. Pack your own food and take supplements. Airports and rest stop stations lack nutritional options for food so plan ahead! Pack healthy snacks, fruit, veggies and nuts to keep your diet well rounded. Fast food and sugar will decrease your immune system and increase your chance of getting sick!

Supplementation is always helpful to combat illness and aid muscle recovery.

-Vitamin C, B complex and Zinc can support immune function

-Glutamine, fish oil, and boswellia can aid in muscle recovery and inflammation reduction

Happy travels!!



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To travel pain free, free the iliopsoas!

It’s holiday season and that means it is time for traveling! Whether its home for Thanksgiving, a snowboard trip out west, or just down the road for a get-together, a holiday pain free is one worth celebrating!

Most people have encountered a bout of low back, hip, or leg pain after a long road trip or a plane ride.  When traveling, we may attribute it to our heavy board bag and luggage or those god-awful seats in the airplane. Ironically, the pain that is experienced in the lower back, hip, or leg may actually be coming from your front side.

A muscle called the iliopsoas connects the front side of the lumbar vertebra (the bones in the low back that make up your spine) to the femur (the thigh bone). The muscle acts to flex the abdomen down to the thigh or to lift the thigh to the abdomen. This muscle is also referred to as a hip flexor. Because of the attachment to the spine, if the muscle is overcontracted, shortened, or spasmed, pain can be felt in the low back, hip, or leg. If the iliopsoas is contracted for a prolonged period of time, it can cause the glutes to fire improperly, tilt the pelvis forward, and jam the facet joints in the spine.

Image: http://www.themeanings.com

To prevent the psoas from ruining your holiday, here are a few helpful tips:

1. Move around. -The most common tip to travelers is to move around as much as possible. If in a car, take frequent gas/bathroom breaks to allow you to get out of the car and move around. If in the plane, try and get up at least once during the ride. Moving around will not only stretch the iliopsoas, but increase blood flow to the lower body.

2. Stretch. -To stretch the iliopsoas, kneel on one knee with the other foot in front with knee bent. Contract glutes and gently push foward, stretching the back hip flexor. Keep back straight and hold for 10-30 seconds. Repeat on opposite side. Be sure not to push front knee over front foot and keep a 90 degree bend in the front knee. To add additional stretch, raise arm overhead and reach away from side of stretch.

Image: www. sportsinjuryclinic.net

3. Activate the glutes. See post “Glutes Are The New Core”

4. Release the iliopsoas. The easiest way to have the iliopsoas released is to have a therapist or healthcare professional do it for you. If this is not available, find a ball, slightly larger than a tennis ball. Lie face down onto the ball, supporting your body with your elbows and feet. The ball should be positioned a little to the side and below the belly button. Continuously breathe and push your body into the ball for 10-30 seconds, releasing the trigger points in the muscle. The iliopsoas trigger points are very painful, so be sure to support your body with your elbows and toes to vary the depth of the therapy.

To travel pain free, free the iliopsoas. Happy Holidays!

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