1. Find a Travel Buddy
When I was younger, I traveled with partners who couldn’t grasp the impact that traveling had on my Rheumatoid Arthritis. It was difficult for them to comprehend that flying, climate variations, changes in routine, unfamiliar cuisine, altitude changes, and increased physical activity all had significant consequences on my condition. Their lack of understanding made me feel like an inconvenience and dampened my excitement for discovering new destinations.
Traveling alone was another option, but still not a great one. Don’t get me wrong. Traveling alone is both empowering and introspective – but managing transfers, navigating new places, and toting around luggage took major tolls on my body before any of the fun stuff started.
As my support system grew (and I became less stubborn), I realized that traveling with people who care about my well-being and do their best to understand the complexity and unpredictability of my disability makes a world of difference. Friends that push me to try new things, but also support me in my limitations. Partners that are excited to take a slower pace and absorb the world around them rather than flit between landmarks and tourist attractions. Traveling with a support system refueled my love for exploration.
2. Research and Plan
This is the reason I started this blog. There are so many resources, curated itineraries, packing lists and tips and tricks for travelers. But finding information geared toward those with physical limitations proved difficult. I found myself spending hours upon hours researching an upcoming trip to Iceland. Is the accommodation accessible? Where is parking? Are taxis, UBERs or Lyfts available? What is the terrain? What constitutes a ‘moderate’ trail? What are the daily estimated low temperatures? Precipitation forecasts?
All these things play an important role in how I plan my trips. I may be more keen to explore a city on foot, if I know I can easily UBER or taxi back to our accommodation. Cold greatly affects my RA, so proper attire for the chill, wind and rain is a must. I love nature and am thankfully still able to do ‘moderate’ hiking if I plan and prepare for it. If I spend the day on my feet exploring, I am unlikely to have enough energy (or as I say, “steps”) left to park and walk multiple blocks to dinner. By planning what I want to experience, I can build an itinerary that takes my RA into consideration. Once I have a trip researched and planned, I can start preparing my packing list.
3. Invest in Great Gear
Well made luggage and supportive shoes are both investments that will pay for themselves in the long run.
Luggage. Well-made luggage with quality wheels and fittings takes so much stress (physical and mental) out of managing your belongings between destinations. Whether it’s a carry on or checked bag, wheels are the way to go. This change has saved my back, shoulders, wrists and hands immensely.
Shoes. Gosh have I fallen victim to this one. I know what works for me. If it ain’t broke, don’t fix it right? Of course… except these shoes are soooo cute (hits purchase). Pays the price twice. Once for a pair of shoes I’ll never wear again and once for a day (or two) of pain caused by not wearing something that I know cooperates with my RA. I’m trying to be better. Learn from my mistakes, invest in shoes that you know work. Try them out ahead of time. Those espadrilles may be adorable, but sitting out a part of your adventure due to pain isn’t worth it.
4. Take the Assistance
I can see all of my friends rolling their eyes with me saying this, because if I am anything, I am stubborn. For the longest time I refused any sort of help, I felt like accepting help meant the RA won, or I was embarrassed that I needed assistance in the first place. Thankfully with age, comes wisdom. I have gotten much more comfortable asking for, or accepting assistance from fellow travelers. Needing a little extra help lifting a bag or a hand to help you balance is nothing to be ashamed of.
In large airports, I also request gate assistance. Walking and standing on hard airport floors is incredibly stressful on my feet, knees and back. Having wheelchair gate assistance takes a lot of the fatigue out of my travel day, leaving me ready to explore a new destination once we land.
5. Upgrade
When you’re traveling, consider upgrading to seats with little extra legroom. It doesn’t have to be first class, just a small upgrade. Being able to stretch on a longer flight can be a lifesaver, especially if you experience knee and foot pain like me. To save money, I usually only choose upgrades for flights longer than 2 hours. If upgrading is not an option, I try to pick an aisle seat on the side that allows me to stretch the leg that bothers me the most, always staying aware of people passing in the aisles.
Tip: If there are available seats in the emergency row on the day of your flight (and you are able to occupy them safely), you can ask at the counter to be upgraded. Most airlines will accommodate your request for no extra charge.
If you are renting a car, this is also a good place to spend a little extra money. For me, a small SUV or crossover is much easier to get in and out of than a compact. These little changes may seem insignificant, but for me they make a huge difference.
6. Move
The longer I sit, the more stiff and sore I become. When flying, I combat this in two ways. First, I look for flights with reasonable layovers instead of flying direct. I know, I want to get to where I’m going too, but a little layover is not going to add much time to my travel, and it gives me a chance to get up, stretch, and move my body.
If direct is the way to go, or I have a particularly long leg of flying, I make sure to get up and walk the aisle. Sometimes I feel a little foolish, taking a stroll at 34,000 feet, but movement is key for me if I am sitting for long periods of time.
7. Listen to your Body
This is another point that my stubbornness hindered for a long time. If I pushed myself too hard and needed rest, my rheumatoid arthritis won. I pushed myself too hard, a lot. Then I needed new knees. Lesson (somewhat) learned. It is normal to need rest. It is especially normal to need rest when dealing with chronic pain. By being honest with yourself and resting as you need it, you can fully engage in experiences which require more energy.
Scheduling a rest day into your itinerary doesn’t always mean staying in your hotel room. It’s important to find ways to unwind and recharge, even while exploring a new destination. It can be relaxing in a lounger with your favorite book, soaking in a hot spring, journaling from a cute café, pampering yourself at a spa or yes – ordering room service and staying in your bathrobe all day. The key here is to give yourself permission to enjoy and embrace these moments of rest and recuperation. Make it part of your experience.
8. Hire a Guide
This may not always be necessary, but can be extremely helpful. To maximize time, tour groups often travel at a fast pace. By hiring a private guide, you can ensure that you travel at a pace comfortable for you. Local guides know the ins and outs of major attractions, plus will have recommendations on lesser known locations and experiences. By communicating with them ahead of time about your specific accessibility requirements and highlights you’re hoping to experience, guides can curate an itinerary that takes both your wants, and needs into consideration.
Guides can also help with translation. This is particularly helpful while dining. I love exploring new destinations and cultures through their local cuisine. Luckily, I only have one trigger food – eggplant. Consuming eggplant in any form can leave me bedridden for 3-4 days. A guide that can translate a menu, or ask about ingredients can help ensure your diet remains trigger free.
9. Hydrate & Eat Right(ish)
This is from someone who has an hourly alarm on their phone to remember to drink water. I know drinking enough water is important, sometimes I just need a reminder. This is your reminder. If you’re anything like me here are 7 Tips to Stay Hydrated everyday.
Dehydration can make symptoms like swelling, soreness, pain, and fatigue worse. You know what else can make these symptoms worse? Travel. And do you know what else can lead to dehydration? Travel. At altitude, the human body loses about 8 ounces of water per hour. To combat this, I carry Liquid IV Elecrolyte packets with me when I fly. I can throw a few in my adventure bag and use them when I feel like I need a boost.
Another way to keep symptoms at bay is to pay attention to eating correctly for your specific needs. This is tricky for all travelers, we are on vacation after all, right? As mentioned I love exploring cultures through cuisine, but I am very careful to avoid dietary triggers. For inflammatory foods that aren’t major dietary triggers, think moderation instead of deprivation. Being mindful of portion size as well as new, potential inflammatory foods will also help to keep you feeling your best.
10. Rest and Reflect
I try to ensure to a take rest when returning home from vacation. Resting helps to reset both your mind and your body. It gives me the opportunity to ease the pain and swelling that I typically get when I fly home while providing me space to unwind and reflect on the incredible experience I just had. I let myself feel grateful.
Once you are physically and mentally rested, getting back to everyday life is a bit easier.
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