Whether you went away or opted for a staycation, the summer holidays can be a wonderful way to relax, explore new places, and create memories with our loved ones.
However, for many of us over 50, the physical toll of traveling, sleeping in unfamiliar beds, looking after grandchildren and engaging in more activities than usual can lead to holiday-related aches and pains.
Don’t worry; these discomforts are quite common and can be effectively managed. With this in mind, here are our most practical tips to ensure you bounce back from any holiday related aches and pains:
1. Gentle Stretching
After a holiday, it’s common to experience muscle stiffness and tightness, especially if you’ve spent long hours in cars, planes, or trains or even playing with your grandchildren.
To relieve these symptoms, start with gentle stretching exercises. Focus on the major muscle groups, such as your legs, arms, neck, and back.
Hold each stretch for 15-30 seconds, and repeat several times. Stretching can help improve flexibility and alleviate muscle soreness.
Soaking in a warm bath or using hot and cold compresses can be incredibly soothing for vacation-induced aches and pains. The heat relaxes tense muscles, while the cold reduces inflammation.
Alternatively if you are a member at a gym, a sauna/steam setting followed by a cold shower will have the same effect.
Alternating between hot and cold treatments for 15-20 minutes can help alleviate pain and improve circulation
3. Stay Hydrated and Eat Well
Proper hydration and nutrition are often underestimated when it comes to recovery.
Staying well-hydrated helps your body flush out toxins and promotes healing, while a balanced diet provides essential nutrients to repair damaged tissues.
Include plenty of fruits, vegetables, lean proteins, and water in when back to normal life.
4. Gradual Return to Activity
We know how tempting it is to jump right back into your regular exercise routine after a holiday period, but this can make existing aches and pains worse.
Instead, ease back into any exercise gradually. Start with low-impact exercises like walking or swimming, and increase the intensity as your body adjusts
5. Consult a Physiotherapist
If your aches and pains persist or worsen despite self-care efforts, it’s best to consult a physiotherapist.
We specialise in treating those over 50 and can assess your condition, provide treatment such as hands on treatment, and prescribe specific exercises tailored to your individual needs.
Holiday-related aches and pains are quite common but it’s important to remember they are manageable.
By incorporating these physiotherapy tips into your post-holiday routine, you can alleviate discomfort, regain your mobility, and get back to doing the things you love.
Remember, it’s essential to listen to your body’s signals. If pain persists, don’t hesitate to seek professional help from a physiotherapist who specialises in treating older adults.
If you have any niggling aches and pains or concerns, book your physiotherapy session by simply clicking on the button below to contact us