The musculoskeletal system is comprised of the spine, muscles, bones and joints, making up most of your body and therefore opening the door for potential strains and injuries if you are not prepared. Just like you pack for a vacation to prepare for what you will need while away from home, you need to prepare your body, as well.

“Think of your musculoskeletal system as a rubber band,” says Alex Cesal, DC, a member of the American Chiropractic Association’s Public Health Advisory Board. “When you have a rubber band that is stretched out to its normal length, it goes back and forth easily to its original length. When you stretch that rubber band further than its original length and stretch it as far as you can, you have to work more to get it to that new length that it’s not used to.”

If your summer plans stretch you in new directions, Dr. Cesal offers the following tips to set you up for a successful adventure:  

1. Think Carefully About Footwear and Shoes

Start breaking in your new shoes a few days before your vacation starts. Don’t wait until you are already on vacation to wear them for the first time. If your vacation includes a lot of walking, consider what surfaces you will be walking on. Note that shoes such as flip-flops and sandals, while stylish and convenient, often lack the support your feet need. Here’s why:

• Minimal arch support: Most flip-flops and sandals are flat, providing no arch support, which can lead to foot pain and conditions such as plantar fasciitis.
• Thin soles: These shoes typically have thin soles, offering little comfort for your heels and the balls of your feet on hard surfaces.
• Lack of stability: With just a strap or a thong, your foot can slide around, increasing the risk of tripping and twisted ankles.
• No shock absorption: These types of shoes don’t absorb impact well, leading to joint pain over time.
• Poor alignment: The lack of structure can misalign your feet, affecting your posture and causing issues in your knees, hips, and back.
• Insufficient heel support: Open-back designs offer no heel support, causing your foot to slide forward leading to blisters and calluses.

These issues are worse for those who are overweight or have weaker foot muscles. Investing in supportive footwear with good arch support, cushioning, and stability is essential for your foot health and overall well-being when traveling.

2. Be Mindful of Vacation Specifics

Think about what you will do on your vacation and how to prepare for it. For example, if you plan a trip to Disney World and expect to walk five miles a day when you’re there, set yourself up for success before you leave. Start by gradually adding some walking to your day. Take more frequent breaks throughout the day by getting up from your desk to get coffee or water, or even just to use the bathroom. By changing positions (going from sitting to standing and walking) you can help get your body ready for extra activity.

In addition, be aware that just because you could perform certain activities and movements in your youth, that doesn’t mean you can jump right back into them without preparation. It’s a good idea to practice specific activities and movements before your vacation, as unused muscles and joints are more prone to injury. This practice will also help build stamina so you can enjoy activities without getting too tired.

3. Break Up Long Drives

If your summer vacation plans include a road trip and you will be going from sitting at your computer to sitting in your car, try breaking up the drive. You can do that easily by stopping to get gas, use the bathroom, or by stopping to grab some road trip snacks.

4. Do Easy, Light Stretches

Try doing easy stretches such as back extensions or seated cat-cows. Both stretches can be done easily from the car, while sitting, or standing while on a break from walking.

5. Stay Hydrated, Balancing Hydration and Electrolytes

When you are out in the sun and more active than usual, staying hydrated is crucial. It’s not just about drinking water – you also need to replace lost electrolytes. Sweating causes you to lose fluids and essential electrolytes such as sodium and potassium, leading in some cases to muscle cramps, tension, and weakness. To stay balanced while outside in the summer heat, drink water regularly and replenish electrolytes with sports drinks or food like bananas and salty snacks. Alcohol can worsen dehydration and electrolyte loss so limit alcohol consumption while outside in the sun and alternate it with water or an electrolyte drink. By focusing on hydration and electrolytes, you can avoid muscle issues and enjoy your time in the sun.

6. Start Early to Prep Your Body

Start early to get your muscles and body ready for the extra movement and physical activity. Begin light and then bring up the heat and intensity slowly, gradually increasing the exercise or stretch until you reach the level you’d like to be at. People tend to think their body can withstand more than it can, so taking it slow and easy is extremely important.

By using these simple tips and tricks, you can set yourself up for a successful vacation — one in which you bring back memories, and not aches and pains.  

Written by Hannah Simmons, ACA content manager. Reviewed by the ACA Editorial Advisory Board. This information is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic. To find an ACA chiropractor near you, click here.

Attached is the blog post on the ACA Heads down better wesbite: https://handsdownbetter.org/how-to-have-a-pain-free-summer-adventure/