Summer travel can be energizing and restorative, but if you’re recovering from an injury, it may come with some challenges. Whether you’re healing from surgery, managing a chronic condition, or transitioning out of rehab, staying active can help you retain your progress with a bit of planning.

Before your trip, you’ll want to talk to your care team about what level of activity is right for you. Start by letting them know where you’re going and any planned activities. Here are some helpful questions to guide the conversation:

• How much walking, standing, or activity is safe for me right now?

• Are there specific movements or activities I should avoid?

• Is it safe for me to be in hot, humid, or high-altitude environments?

• Should I continue my rehab exercises while traveling? If so, which ones?

• Can I take breaks from physical therapy while I’m away, or should we plan for virtual sessions?

• Do I need any braces, wraps, or assistive devices for the trip?

• Are there any signs or symptoms I should watch for that may indicate a problem?

• What should I do if I experience pain, swelling, or a flare-up while I’m away?

If you’re planning on flying, that can have implications of its own. Make sure your team has cleared you for flying and ask if you need to take any precautions. Generally, you should:

• Move regularly to prevent blood clots, extremity swelling, and joint stiffness. Try to get up and walk around every 1-2 hours, do some ankle circles and seated stretches during the flight, and choose an aisle seat to make movement easier.

• Stay hydrated because airplane cabins are very dry, which makes muscle cramping more likely.

• Manage swelling, because flying can worsen swelling in healing tissues and joints. Consider wearing compression socks, elevating your feet when possible, and avoiding crossing your legs. This is also a great strategy for long car rides.

• Plan ahead for mobility needs. Do you need a wheelchair or cart transport? Do you need to board early?

• Keep medications and supplies handy. Pack any medications, braces, or pain relief tools in your carry-on, not your checked bag. It’s also smart to bring a small first-aid kit and any paperwork from your provider in case you need care while away.

You Don’t Have to Miss Out on Travel, Just Modify it

Skipping your usual routine or remaining inactive for too long can lead to stiffness, loss of strength, and slower recovery.

On the flip side, pushing too hard, especially in unfamiliar environments or hot weather, can strain healing tissues or cause reinjury. Striking the right balance is key. Below are our top strategies for maintaining your recovery progress on a trip.

1. Maintain Your Recovery Routine with Tools and Reminders

If you’re staying at a hotel, you’ll likely have access to some weights and cardio equipment to continue your recovery, but if not, small sets of resistance bands can be used to mimic almost any exercise. Bands like this set are small enough to fit in a suitcase and offer different anchoring options along with diagrams to help you move in different planes of motion.

Once you know what equipment you’ll have access to, ask your team for a travel version of your plan, and check in with them on your trip if necessary. It’s easy to forget your training when you’re having fun, so consider setting reminders on your phone to move, stretch, or hydrate, especially on travel days.

2. Everything in Moderation

Staying active typically supports healing, but it’s important to find the right type and amount of movement for your stage of recovery. Lean into lower-impact activities like walking, swimming, and light stretching, and opt for accessible options that allow you to take breaks when needed.

In the larger scheme of your trip, breaks are important as well. Recovery needs rest, so you shouldn’t pack your itinerary too tightly. Build in time to elevate your feet, stretch, sleep, and relax. Your body is pretty good at communicating its needs, so don’t push it if you’re feeling fatigued, dizzy, or are in more pain than usual.

3. Plan Ahead

Being proactive can help you avoid discomfort or disruption when you’re away from your usual routine. After chatting with your care team about what level of activity is right for you, tailor your trip to your needs. That means looking for destinations, routes, and activities that match your current mobility and energy levels. This carries over to your accommodations; look for places with elevators, accessible bathrooms, or onsite fitness equipment.

Think about what you may need for travel, too. Bring compression socks, lumbar support, and assistive devices if needed.

4. Stay Engaged Without Overdoing it

You don’t have to sit on the sidelines just because you’re recovering. You should modify, rather than miss out! Join group activities in a way that works for you, which may mean sitting out more intense parts of a hike or sitting on a bench in a museum and listening to an audio-guided version of the tour.

Try to find joy in rest. If others are doing more than you can, take that time to read, journal, listen to music, or just soak in the scenery. Healing isn’t always linear, so some days will feel better than others. Respect where your body is at and celebrate wins, no matter how small.

5. Be Mindful of the Heat and Dehydration

Talk to your provider about whether the heat is safe for you. Certain injuries can be aggravated by heat, and some medications may affect how your body responds to high temperatures. So be sure to get out of the heat if you feel dizzy, overheated, or lightheaded. In general, try to avoid outdoor activities during peak heat (usually 12-4 PM), wear lightly-colored and breathable clothing, and bring water with you everywhere you go.

For more specific information about staying safe in the heat and what medications affect your ability to keep cool, read our blog: Heat Safety and Preventing Dehydration During Summer Recovery.

6. Care for Any Incision Sites

If you’re still healing from surgery, your incision may need extra attention when you’re on the move, and you may have to abstain from activities like swimming. Travel introduces more variables: sweat, humidity, long days, and less control over your environment.

You may have to:

• Skip pools, hot tubs, and lakes. Unless your care team has cleared it, avoid submerging incisions, because water carries bacteria. Sometimes your team may be able to give you a waterproof covering to protect your incision so you can swim or shower.

• Keep it clean and dry. Pack any materials you’ll need in your carry-on, like sterile gauze, dressings, and any cleaning supplies. If you’ll be sweating or are hanging out near the water, change dressings more frequently.

• Protect your site from friction. Wear loose-fitting and breathable clothing, avoiding tight straps, waistbands, or anything that could irritate the area.

• Watch for signs of infection. Redness, swelling, warmth, discharge, or a fever are signs that you may be overdoing it with exercise, or bacteria has entered your wound.

7. Warm Up Before Activity

You may think that sightseeing or beach games aren’t strenuous, but they can stress your body if you’re not properly warmed up. Avoid jumping straight into any physical activity, especially after sitting for a long time. Start with gentle mobility exercises or a short walk to prepare and ensure you feel comfortable enough to proceed.

Keep Moving Forward, Wherever You Are

Recovering from an injury doesn’t mean sitting out summer altogether. With a little planning, flexibility, and support from your care team, you can stay active in a way that is mindful of your healing process and keeps you connected to the moments that matter. Whether it’s a short walk through a new city, a stretch by the lake, or simply sticking to your rehab routine on the road, every bit of movement adds up.

Your recovery is a journey, and summer travel can be part of that progress. So pack smart, move mindfully, and give yourself credit for showing up for your health, even when you're away from home.