Just because you suffer from knee pain doesn’t mean you have to stop traveling. Learn how to reduce knee pain the next time you hit the road
Sitting still for an extended period of time while traveling can be tough when you have knee pain. “Sitting for long periods in a car or a plane can often worsen stiffness and pain for people suffering from conditions affecting the kneecap, such as arthritis and runner’s knee,” says Steven Stuchin, MD, director of orthopedic surgery at NYU School of Medicine in New York City. Fortunately, there are ways to lessen the discomfort. Try these tips for traveling with knee pain.
Reducing Knee Pain During Travel
1.Get out of your seat. Periodically getting up and walking around an airplane cabin or train compartment will help ease stiffness and knee pain from being cramped in a seat while you travel. “This is especially helpful for people with arthritis,” says Dr. Stuchin.
2.Stretch out. Move your seat back and stretch out your legs, using the area underneath the seat in front of you. “You probably won’t be able to completely straighten your legs, but you may get some relief,” says Stuchin.
3.Pick an aisle seat. Sitting on the aisle will make it easier to get up from your seat. Plus, you may be able to straighten at least one leg by stretching it out in the aisle. Even better, try to get the aisle bulkhead seat in an airplane, recommends Stuchin. Bulkhead seats have the most legroom.
4.Take shorter flights. Booking connecting flights rather than a non-stop transcontinental flight may be worth the extra time if you suffer severe knee pain when flying. Your knees will be scrunched up for a shorter period of time, which may translate to less knee pain.
5.Consider a car trip. If you have a choice, opt for driving to your destination. “Driving tends to be easier on the knees than flying because you can change your seat position in more ways,” notes Stuchin. Move your seat back, lower it, and tip it back to avoid bending your knee at a 90-degree angle. If possible, let someone else drive so you can sit in the front passenger seat, where it will be easier to scoot your seat all the way back.
6.Use cruise control. If driving, use the cruise control option. Keeping your foot on the accelerator requires bending your knee. Staying in the cruise mode on interstates may allow you to stretch your leg out.
7.Wear a brace. Dr. Stuchin recommends using an elastic kneecap donut brace for long trips. “The brace will help compensate for weak or damaged ligaments and cartilage by stabilizing the kneecap,” says Stuchin. A stable kneecap will result in less pain.
8.Exercise regularly. Building up your quadriceps muscles with leg lifts or strength training via weight machines can also help compensate for a bum knee. “Strength training stabilizes the knee the same way a knee brace does,” says Stuchin. It’s best to start your exercise program several months before your trip.
9.Make frequent stops. When driving, take breaks at rest stops every few hours to stretch your legs and give your knees a break from being bent up. It may take longer to arrive at your destination, but you’ll feel better when you get there.
These simple measures should help make your trip less painful and more pleasurable. Your knees will thank you when you get to your destination.
