Travel Tips for People with Hypermobility Syndromes
As the holiday season approaches, many of us are gearing up for travel—whether it’s visiting loved ones or taking a much-needed vacation. However, if you have a hypermobility syndrome like hypermobile Ehlers-Danlos Syndrome (hEDS) or Hypermobility Spectrum Disorder (HSD), travel can present unique challenges. Long periods of sitting, changes in routines, and the physical demands of navigating airports and car rides can make travel more difficult. But with some preparation and the right strategies, you can reduce discomfort and make your journey more manageable. Here are some comprehensive tips to help you have a smoother and more comfortable travel experience:
1. Plan Ahead
Book Early: When possible, choose your seats ahead of time. Opt for aisle seats to allow more movement, or request bulkhead seats for extra legroom.
Research Accessibility: Call your airline or train company to inquire about any accommodations they offer for mobility and sensory needs, such as pre-boarding, assistance with luggage, or quiet areas.
2. Pack a Comprehensive Travel Toolkit
Sensory Management Tools:
Noise-Canceling Headphones or Noise-Reducing Earplugs: These can be essential for managing sensory overload in noisy environments like airports or train stations.
Sunglasses or Eye Coverings: Protect your eyes from bright lights, which can trigger migraines or other sensory discomfort.
Masks for Smells and Germ Protection: Use masks to reduce exposure to strong odors and protect yourself from germs, especially in crowded areas.
Hygiene Essentials: Bring hand sanitizing wipes to clean your hands and wipe down surfaces, such as tray tables and armrests, to minimize the risk of exposure to germs.
3. Supportive Gear and Tools
Body and Joint Supports: Wear braces, compression sleeves, ring splints, or compression leggings to stabilize joints and reduce pain during travel.
Compression Gear: Compression socks can help reduce swelling and improve circulation during long periods of sitting.
Sensory Fidgets: Pack sensory fidgets to manage extra energy or provide a focus point during stressful moments.
4. Stay Hydrated and Nourished
Water and Electrolytes: Staying hydrated is crucial for managing joint stiffness and fatigue, so bring a refillable water bottle and electrolyte packets for easy hydration.
Easy Nutrition Options: Pack portable, nutrient-rich options like Kate Farms Medical Nutrition shakes, which provide balanced nutrition without requiring preparation. Protein bars and pre-packaged snacks are also convenient choices.
5. Medication and Rescue Items
Routine and Rescue Medications: Keep routine medications in your carry-on for easy access. Make sure to include rescue meds, such as inhalers, pain relievers, or anti-nausea medication, to address symptoms that may arise during your journey.
Biometric Devices: Consider using technology like the Lumia device to monitor symptoms such as heart rate, blood flow, and orthostatic stress. These devices can help you stay aware of your body's status and make adjustments as needed.
6. Movement and Stretch Breaks
Set Timers: If you're on a flight or a long car ride, set a timer to remind you to move every 30 minutes. Simple exercises like ankle pumps, calf raises, or gentle stretches can promote circulation and reduce stiffness.
Incorporate Gentle Stretches: Find space to do stretches targeting areas prone to tension, such as the neck, shoulders, and lower back.
7. Pack Smart and Light
Use Rolling Luggage: Opt for 360-degree spinner luggage to minimize physical effort.
Divide Your Load: Use smaller bags instead of one large bag to distribute weight evenly.
Wear a Supportive Backpack: Backpacks with adjustable straps can help distribute weight more evenly across your back and shoulders.
8. Prioritize Rest and Recovery
Schedule Downtime: Incorporate rest breaks into your itinerary to prevent flares and allow recovery.
Mindful Relaxation Techniques: Use breathing exercises or meditation apps like Calm or Headspace to regulate your nervous system and manage stress.
9. Communicate Your Needs
Notify Travel Companions: If traveling with others, communicate your needs and limitations to ensure a supportive experience.
Advocate for Yourself: Request help from staff when needed, whether it’s assistance with luggage or arranging a wheelchair for longer distances.
10. After the Trip: Recovery Tips
Gentle Movement: Try gentle movement or stretching after arrival to loosen any stiff muscles and joints.
Rest and Hydrate: Prioritize hydration and rest for 24 hours after travel to minimize potential flares.
Unpack Mindfully: Take your time unpacking, and get assistance when needed to avoid straining joints.
Final Thoughts
Traveling with hypermobility can be challenging, but with the right strategies, you can make it a comfortable and enjoyable experience.
