Traveling can be hard on your body. You walk miles through airports carrying heavy bags or dragging them behind you. You sleep in beds that may or may not be as comfortable as your home. And everyone knows that hotels are not known for their amazing pillows. Plus, you may or may not be planning to keep up on your workout routine while you’re away. All this can lead to a lot of muscle soreness that it’s up to you to get relief from. Here are the easiest ways to reduce muscle soreness when you travel.

Stretch Daily

It’s hard to stay in your normal routine when you go on a trip. But whether you workout or not, daily stretching is great for your body. There are many ways to get sore muscles when you’re not home. Just the trip through the airport can be enough to put your body on edge. Add to it a new bed to sleep in, different pillows, and maybe even different eating habits. Daily stretching like Yoga or Pilates can do a lot to help your muscles stay limber and feel great.

Use Quality Backpacks

When you go on a trip, it’s likely you’ll be carrying around a backpack of some sort. While it’s easy to want to grab something cheap from the rack, investing in a good backpack for travel is an investment in yourself. A good backpack will save your back, neck, shoulders, hips, and even your legs from pain and discomfort. Good wide straps and even a waist belt can alleviate the pressure you get from wearing a heavy load. It’s best to use quality backpacks if you want less muscle soreness when you travel.

Try a Muscle Salve

Your travel bag should include some kind of muscle salve. Depending on where you go it might be hard to find your favorites. Make sure you keep an essential oil roller, over-the-counter lotion, or CBD salve for muscles to ensure you can get relief when you’ve overdone it on your trip. Anything from sleeping on bad pillows to walking too much in a day can leave you feeling sore. A good salve is just the thing you need to help alleviate some of the pain.

Take a Cool Shower

There is a reason why athletes get into ice baths after they complete an intense workout. These cold baths help their muscles recover more quickly so that they can go at it again the next day or the next time. If you’re sore while you travel, you may consider a cool shower before a hot one. Although a hot one can help you feel more relaxed, it doesn’t have the same effect as cold water. The cool and cold water helps to stimulate the nervous system and allows for faster muscle recovery.

Sleep Better

Sleeping while you travel can be a challenge, but it’s essential if you want your body to recover. That’s why many travelers bring eye masks with them. They want to ensure that they can get good rest no matter how bright it is. While it may be hard, do whatever you can to block out light in your accommodations when you travel. This may mean putting towels under doors, using clips for the curtains, and even covering the light from the alarm clock. Try to create a bedtime routine so you can enjoy your trip to its fullest.

Eat More Protein (But Not Too Much)

Are you one of those travelers who end up eating all the carbs while you’re on vacation and you find yourself 10 pounds heavier when you get home? Eating more protein can help. Additionally, it can also help your muscles recover from soreness each day. Eat more protein throughout the day, but don’t overdo it with protein drinks and your muscles should recover much easier.

Reduce How Much Alcohol You Drink

Alcohol leads to dehydration and can overload your liver. All of this means that toxins can stick around in your body leading to muscle soreness and other damage. When you’re traveling, it’s best to limit your alcohol consumption and to increase your water intake. You’ll be amazed at how proper hydration can help you stay feeling great on your trip.