Hi Everyone!
I decided to write something for the upcoming holiday season about travel and post it early.
Living in the DC Metro area, I find that many of my patients and people that I meet travel often for work. Traveling presents many factors and risks for injury.
Blood Clots in your lower legs are a possibility with long flights and poorer blood circulation, for more details see below. Shoulder injuries have been common when lifting heavy carry-on luggage overhead (ask someone for help). Poor postures while sitting have contributed to low back and neck pain see my exercise tips for postural exercises to prevent aches and pains during your trip. Poor seated postures also lead to tighter stiffer muscles that lead to forward head/neck/shoulder postures as well as tight and inflexible hip muscles.
One of the most harmful repetitve stresses from my point of view is the pulling of luggage. By pulling a two wheeler luggage case will throw your center of gravtiy forward and lead to a reinforced forward head and forward shoulder and tipping forward of your body by pulling. Pulling in my book is always for worse than pushing any heavy objects for the very reason I stated above, your posture. Not to mention the stresses to your shoulder, I know you all have had instances of pulling the luggage case and the case catches a rock or a ledge and knocking the wheels off balance. This happens as the luggage is behind you, the twisting jars your shoulder. This twisting and torquing is stressful to your shoulder joint and muscles.
Luckily for us, Samsonite has made a 4 wheeled 360 degree rotational luggage. With this revolutionary technology we can now push luggages cases. No more tipping over and hurting your shoulders or changing your postures. For me, it has taken out so much of the annoyance and strain in my shoulder to walk with my luggage in front or at my side. Check them out here.
Your #1 Fan,
Justin
Below You will find a paper from the APTA about the health concerns with frequent flying.
Long periods of immobility in cramped quarters, such as a long flights, increases the risk of blood clots. Physical therapists suggest simple exercises to help avoid these blood clots, also called deep vein thrombosis (DVT).
"Leg cramping, toe cramping, and general lower-body aching are typical symptoms experienced by people who fly," says former APTA President Marilyn Moffat, PT, PhD, DPT. "Sitting still for long periods may lead to swelling of the feet, which becomes obvious to many passengers when they try to put their shoes back on at the end of their flight," Moffat says.
The APTA "In Flight Fitness Guide," features a selection of recommended exercises:
Disclaimer: This information is not intended as a substitute for professional health care. If you experience signs or symptoms of injury, disease or illness you should seek the advice of a physical therapist or other health care professional.
When you have little room to move and stretch on the plane, physical therapists advise doing some simple, seated exercises to keep the blood flowing, the joints mobile, and the muscles relaxed while en route. Heel Raises - Sit with feet flat on the floor, about hip-width apart. Lift heels so that only toes and the balls of the feet are on the floor. Hold for 5-10 seconds and lower feet back to the ground. Repeat 10 times. Toe Lifts - Sit with feet flat on the floor, about hip-width apart. Lift toes and balls of the feet so that only the heels are on the floor. Hold for 5-10 seconds and lower feet back to the ground. Repeat 10 times. Ankle Circles - While sitting, lift right leg slightly off the ground and rotate the foot clockwise, making a circle in the air. Do this 15 times clockwise, then 15 times counterclockwise. Repeat with left leg and foot. Alternatively, trace the letters of the alphabet in the air with the right, and then the left, foot. Overhead Stretches - Stand and reach arms straight up and stretch. Slowly lean to the left, then to the right, bending at the waist. Repeat this action five times to each side, holding each for 5-10 seconds. If you are unable to stand and stretch, then reach arms straight up while seated. If you have room, slowly stretch to each side as well. Back Twists - While sitting, reach the right arm across the body and grab the left armrest. Slowly turn the torso and head as far to the left as is comfortable. Hold for 5-10 seconds, repeat five times, and then switch sides. Curl Downs - While sitting, pull stomach and chin in _ and gently curl trunk down very slowly, reaching hands to the floor. Hold for 5-10 seconds _ then uncurl slowly back up. Repeat five times. Toe-Heel Walk - When walking down the aisle of the plane, walk on your toes one way and then return to your seat by walking on your heels.
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