{"id":8932,"date":"2023-11-19T21:15:37","date_gmt":"2023-11-19T14:15:37","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=8932"},"modified":"2023-11-19T21:15:37","modified_gmt":"2023-11-19T14:15:37","slug":"airplane-inflammation-and-ache-tips-from-a-well-traveled-dancer","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=8932","title":{"rendered":"Airplane Inflammation and Ache Tips From a Well-Traveled Dancer"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">D<\/span>ancers are certainly used to dealing with aches and pains, but even professionals like <a href=\"https:\/\/www.instagram.com\/betsymcb\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/betsymcb\/\">Betsy McBride<\/a>, a soloist with <a href=\"https:\/\/www.abt.org\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.abt.org\/\">American Ballet Theatre<\/a>, aren\u2019t immune from the stiffness, swelling, and general exhaustion that can follow a 14-hour flight. \u201cIt\u2019s really hard to get your body going after flying,\u201d McBride says over Zoom in the midst of an international tour in China. \u201cFor me, I swell so much flying, and I notice that my ankles feel thicker and not as supple, and my muscles feel almost heavy.\u201d<\/div>\n<p>Though based in New York City, McBride and her colleagues spend about 11 weeks each year on the road, often with minimal time to recover before having to perform in packed opera houses. Racking up all those air miles, McBride has had ample time to figure out the tricks and products that help her fight airplane-induced inflammation and feel like herself again. While your next travel plans probably won\u2019t require you to dance on pointe after you land, following McBride\u2019s tips can certainly help lessen post-plane aches.<\/p>\n<h2>Travel days start with stretches<\/h2>\n<p>Whenever she can fit it in, McBride likes to begin any travel day with some <a href=\"https:\/\/www.wellandgood.com\/morning-yoga-routine\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/morning-yoga-routine\/\">morning yoga<\/a>. \u201cJust to get my body moving before sitting on a plane for hours,\u201d she says. When that\u2019s not possible, she\u2019ll just do a few stretches on her own before heading to the airport.<\/p>\n<p><em>Ease into your travel day with this quick stretch:<\/em><\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"8 Minute &#039;Good Morning&#039; Pilates Stretch | Good Moves | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/DvJa9tiMivw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div>\n<h2>More water, less salt<\/h2>\n<p>With their desert-like humidity levels and low air pressure, airplanes are notoriously dehydrating. This is why McBride makes sure to drink extra water and to avoid salty foods. (Pro-tip: A hydration scientist <a href=\"https:\/\/www.wellandgood.com\/staying-hydrated-while-traveling\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/staying-hydrated-while-traveling\/\">recommends drinking eight ounces<\/a> for every hour you\u2019re in the air.) \u201cI try not to eat too much sodium while I\u2019m flying because I think that helps with the swelling,\u201d McBride says. Instead, she sticks to <a href=\"https:\/\/www.wellandgood.com\/low-sodium-snacks\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/low-sodium-snacks\/\">low-sodium snacks<\/a>.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/airplane-inflammation-tips\/\" current-title=\"\u2018I Travel 11 Weeks a Year as a Ballet Dancer, and This Is How I Avoid Inflammation and Stiff Muscles on Long Flights\u2019\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/GettyImages-airplane-inflammation_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-05-19\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/airplane-inflammation-tips\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/airplane-inflammation-tips\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/airplane-inflammation-tips\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>Compression is essential<\/h2>\n<p>Another inflammation-fighting must-have: compression garments.\u00a0As <a href=\"https:\/\/doctors.baptisthealth.net\/provider\/Eileen+Catherine+de+Grandis\/2059064\" target=\"_blank\" rel=\"noopener sponsored nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/doctors.baptisthealth.net\/provider\/Eileen+Catherine+de+Grandis\/2059064\" referrerpolicy=\"no-referrer-when-downgrade\">Eileen Catherine de Grandis, MD<\/a>, vascular surgeon and medical director of the Vein Clinic at Boca Raton Regional Hospital, previously explained to Well+Good, <a href=\"https:\/\/www.wellandgood.com\/best-compression-socks-for-travel\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/best-compression-socks-for-travel\/\">wearing compression socks<\/a> &#8220;helps prevent the development of <a href=\"https:\/\/www.cdc.gov\/ncbddd\/dvt\/travel.html\" target=\"_blank\" rel=\"noopener\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.cdc.gov\/ncbddd\/dvt\/travel.html\" referrerpolicy=\"no-referrer-when-downgrade\">dangerous blood clots<\/a> and leg swelling during long car trips and flights.&#8221; This is because they squeeze your veins just enough to prevent blood from pooling in the legs and feet.<\/p>\n<p>\u201cI have learned through the years that I have to fly with compression socks on because I really notice my ankles will swell up otherwise, and then it\u2019s really hard to dance right after, or even to put my foot in a pointe shoe,\u201d McBride says. Compression tights are a more recent find for McBride, who stocks up on them on Amazon.<\/p>\n<h2>Keep it moving<\/h2>\n<p>McBride tries to move around as much as possible on the plane. \u201cIt was actually kind of hilarious on this most recent flight to China because all of us dancers traveled together and we were constantly going to this back area where you could get water and doing crazy stretches,\u201d she says.<\/p>\n<p>Don&#8217;t worry: You don\u2019t need to hit the splits to stay mobile. Simply walking up and down the cabin aisles a few times and doing some <a href=\"https:\/\/www.wellandgood.com\/airplane-seat-stretches\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/airplane-seat-stretches\/\">basic stretches from your seat<\/a>, like flexing and pointing your feet, can help keep your body from cramping up and help you avoid blood clots on extra-long flights.<\/p>\n<h2>Change the temperature<\/h2>\n<p>McBride\u2019s post-flight routine is the most crucial part of her recovery. After more yoga to realign her body and work out any stiffness, she does some <a href=\"https:\/\/www.wellandgood.com\/contrast-bathing\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/contrast-bathing\/\">contrast bathing<\/a>. \u201cA lot of the hotels that we go to have a hot tub or cold plunge situation,\u201d she says. \u201cGoing back and forth between hot and cold really flushes out the inflammation and makes my legs feel more normal again.\u201d<\/p>\n<p>Because the blood capillaries open up in the heat and contract in the cold, this back-and-forth method has been shown to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18945584\/\" target=\"_blank\" rel=\"noopener\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18945584\/\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\"><span>increase circulation<\/span><sup>1<\/sup><\/a>, which could help to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6188085\/\" target=\"_blank\" rel=\"noopener\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6188085\/\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\"><span>decrease soreness<\/span><sup>2<\/sup><\/a> and <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSFT-472043%26url%3Dhttps%253A%252F%252Fwww.nature.com%252Farticles%252Femm2017194&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fairplane-inflammation-tips%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nature.com\/articles\/emm2017194\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/go.skimresources.com?id=104860X1561639&amp;xs=1&amp;xcust=STMSFT-472043&amp;url=https%3A%2F%2Fwww.nature.com%2Farticles%2Femm2017194\"><span>reduce fatigue<\/span><sup>3<\/sup><\/a>.<\/p>\n<p>McBride alternates between about 10 minutes in a hot tub or sauna and a few minutes in cold water. You can also do this in a hotel pool and jacuzzi, or even just by switching between temperatures in the shower.<\/p>\n<h2>Heat up and rub down sore muscles<\/h2>\n<p>\u201cSometimes I\u2019ll get a stiff back if the flight is longer, so I\u2019ll have a heating pad with me that I can put on at night to get my back to loosen up a little,\u201d McBride says of another essential. \u201cAnd then I have to have my Deep Blue muscle rub and Advil.\u201d Using all three helps her decrease inflammation and ease achy muscles.<\/p>\n<h2>Stay awake until dark<\/h2>\n<p>McBride says that one more key component to helping her adjust while traveling is fighting off <a href=\"https:\/\/www.wellandgood.com\/jet-lag-prevention\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/jet-lag-prevention\/\">jet lag<\/a>. \u201cI always make myself stay awake until it\u2019s the evening time wherever I\u2019m at\u2014no matter how sleepy I am,\u201d she says, noting that a full night of sleep comes easier that way. In the meantime, she\u2019ll do some sightseeing in comfy sneakers, usually a <a href=\"https:\/\/www.wellandgood.com\/nike-infinityrn-4-review\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/nike-infinityrn-4-review\/\">supportive running option from Nike<\/a>.<\/p>\n<div class=\"theme-main-2020\">\n<div class=\"wg-inline-shopable\">\n<div class=\"pb-[20px] sm:pb-[35px] sm:flex justify-between\">\n<div class=\"w-full\">\n<figure class=\"block w-full wg-inline-shopable__figure p-0 m-0 mb-[25px]\"> <a data-vars-event=\"product image\" data-type=\"affiliateLink\" data-product-name=\"Nike+InfinityRN+4\" data-product-price-value=\"160\" data-vars-info=\"Nike+InfinityRN+4\" href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshop-links.co%2F1825440745831002153%3Fu1%3DSTMSTV-1133689&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fairplane-inflammation-tips%2F&amp;event_type=click\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow noopener\" data-vars-click-url=\"https:\/\/shop-links.co\/1825440745831002153?u1=STMSTV-1133689\" data-aff-intermediate=\"https:\/\/shop-links.co\/1825440745831002153?u1=STMSTV-1133689\"> <img decoding=\"async\" src=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/11\/Screenshot-2023-11-15-at-1.23.04-PM_falsexfalse_true_70.webp\" class=\"block w-full no-pin\" alt=\"\"\/> <\/a><figcaption class=\"text-center text-caption--article text-gray-light block mt-[10px]\"\/> <\/figure>\n<p> <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshop-links.co%2F1825440745831002153%3Fu1%3DSTMSTV-1133689&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fairplane-inflammation-tips%2F&amp;event_type=click\" class=\"wg-inline-shopable__subtitle-link\" data-type=\"affiliateLink\" data-product-name=\"Nike+InfinityRN+4\" data-product-price-value=\"160\" data-vars-event=\"product name\" data-vars-info=\"Nike+InfinityRN+4\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-click-url=\"https:\/\/shop-links.co\/1825440745831002153?u1=STMSTV-1133689\" data-aff-intermediate=\"https:\/\/shop-links.co\/1825440745831002153?u1=STMSTV-1133689\"> <\/p>\n<p>Nike InfinityRN 4 \u2014 $160.00<\/p>\n<p> <\/a> <\/p>\n<div class=\"text-big mb-[5px] wg-inline-shopable__content mt-[10px]\">\n<p>These kicks offer plenty of supportive, comfortable cushioning for logging as many miles as your sightseeing takes.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Breger Stanton, Donna E et al. \u201cA systematic review of the effectiveness of contrast baths.\u201d\u00a0<i>Journal of hand therapy : official journal of the American Society of Hand Therapists<\/i>\u00a0vol. 22,1 (2009): 57-69; quiz 70. doi:10.1016\/j.jht.2008.08.001            <\/li>\n<li>\n              Shadgan, Babak et al. \u201cContrast Baths, Intramuscular Hemodynamics, and Oxygenation as Monitored by Near-Infrared Spectroscopy.\u201d\u00a0<i>Journal of athletic training<\/i>\u00a0vol. 53,8 (2018): 782-787. doi:10.4085\/1062-6050-127-17            <\/li>\n<li>\n              Wan, Jing-Jing, et al. \u2018Muscle Fatigue: General Understanding and Treatment\u2019.\u00a0<i>Experimental &amp; Molecular Medicine<\/i>, vol. 49, no. 10, Springer Science and Business Media LLC, Oct. 2017, pp. e384\u2013e384, https:\/\/doi.org10.1038\/emm.2017.194.            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dancers are certainly used to dealing with aches and pains, but even professionals like Betsy McBride, a soloist with American Ballet Theatre, aren\u2019t immune from the stiffness, swelling, and general exhaustion that can follow a 14-hour flight. \u201cIt\u2019s really hard to get your body going after flying,\u201d McBride says over Zoom in the midst of &hellip;<\/p>\n","protected":false},"author":3,"featured_media":8933,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-8932","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - 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