The Seattle-Tacoma International Airport Activity Report shows over four million people traveled through the airport during November and December in 2004.
This year, the airport estimates the number of people flying will be 100,000 or more per day during peak holiday travel. This is in addition to the countless number of people who will drive over the mountains and through the snow to get to grandmother’s house for the holidays.
Long airport security lines and traffic jams are painful enough, but other potential aches threaten holiday cheer in the form of injuries caused by cramped car rides, long hours on an airplane or lifting a heavy suitcase.
“Lifting a bag that’s too big or too heavy can cause a serious sprain or strain in the shoulders, back or neck,” said Dr. Michael Allison, an occupational and sports medicine specialist at Valley Orthopedic Associates (VOA) in Renton.
The American Academy of Orthopaedic Surgeons (AAOS) cites the U.S. Consumer Product Safety Commission in reporting there were more than 51,800 luggage-related injuries treated at hospital emergency rooms, doctors’ offices and clinics in 2003.
To ensure your holiday travel does not result in a trip to the doctor, the AAOS and VOA recommend these tips when purchasing and packing luggage:
- Purchase luggage that is lightweight but sturdy, with wheels and a handle.
- Pack lightly. When possible, pack items in a few smaller bags rather than one large suitcase.
- When lifting luggage, stand along side of it and bend at your knees, not at the waist. Lift with your leg muscles, then grasp the handle and straighten up. Once the luggage is lifted, hold it close to your body.
- Avoid twisting your body when lifting or carrying luggage. Instead, point your toes in the direction you are headed and then turn your entire body in that direction.
- Do not rush when lifting or carrying your suitcase. The baggage carousel will bring it around again.
Lifting heavy luggage isn’t the only culprit of holiday travel pains. Sitting in the same position in a car or plane over a long period of time also puts a person at risk for unwanted aches.
“Sitting still for hours can cause leg cramps, toe cramps, swelling and general aches throughout the lower body,” said Joshua Billstein, an occupational therapist at VOA.
If you’re driving, Billstein recommends taking regular breaks and getting out of the car to move and stretch.
Other tips to reduce aches and pains while driving include:
- Using a lumbar pillow to support your back
- Rolling your shoulders frequently to release tension
- Holding the steering wheel without tightly gripping it, which can cause muscle tension or fatigue
If you’re flying, VOA suggests these exercise tips as recommended by the American Physical Therapy Association:
- Heel Raises: Sit with your feet flat on the floor, about hip-width apart. Lift the heels so that only your toes and the balls of your feet are on the floor. Hold for five to 10 seconds and then lower your feet back to the floor. Repeat 10 times.
- Toe Lifts: Sit with your feet flat on the floor, about hip-width apart. Lift the toes and balls of your feet so that only your heels are on the floor. Hold for five to 10 seconds and then lower your feet back to the floor. Repeat 10 times.
- Ankle Circles: While sitting, lift the right leg slightly off the ground and rotate the foot clockwise, making a circle. Do this 15 times clockwise, and then 15 times counterclockwise. Repeat with the left foot.
- Overhead Stretches: Sitting or standing, reach arms straight up and stretch. Slowly lean to the left, then right, bending at the waist. Repeat five times to each side, holding each stretch for five to 10 seconds.
- 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 five to 10 seconds, repeat five times, and then switch sides.
Whether driving or flying, Dr. Allison has one final recommendation:
“Stay hydrated,” he said. “Drinking plenty of water helps reduce aches and cramps in your muscles.”
For more tips on properly lifting and carrying luggage, click here.
To read more about avoiding holiday aches and pains, click here.