6 Travel-Friendly Moves to Boost Your Recovery

Do these moves after your race or before you sit for hours on the plane.

If you’re a destination runner with a tight travel schedule, you might be stuck sitting in a cramped seat just hours after you cross the finish line. And that can hurt your recovery. “Moving is important to keep the blood flowing,” says Runner’s World advisor Dr William O. Roberts. These travel-friendly moves boost circulation and keep your muscles loose.


Legs Up the Wall
Before you board the plane or climb into the car, sit with your hip at the base of a wall. Lie back and turn your body 90 degrees so you form an L-shape with your legs against the wall. Hold for 10 minutes.


Ankle Raises
In a plane seat or passenger seat of a car, raise your left knee and move your foot in a circle 20 times. Then reverse direction another 20 times. Repeat with the other foot.


Leg Raises
Slowly raise and lower your left knee, activating your glute and quad muscles. Repeat five times before switching to the other leg.


Half Squats
In the aisle of the plane or at a rest stop, bend your knees and lower into a squat as far as feels comfortable. Use a wall for support if you need it. Repeat five to 10 times at a slow pace.


Quad Massage
Place your right forearm on your right quad. Push the forearm into the muscle. Using slight pressure, slide up and down using the arm like a massage stick. Then switch legs.


Leg Extensions
Place both feet flat on the floor. Straighten your legs to raise your feet out in front of you (go under the seat in front of you on a plane). Lift five times.


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