5 Tips for Being on Your Feet All Day While Traveling

Constant movement is part of the adventure when travelling. We’re often on our feet, and the weight of a backpack can put greater stress on our feet and knees, leading to discomfort and injuries. With that in mind, we have put together five tips to help you stay energised and comfortable on your journey, whether it’s a Camino hike in Ferrol or a stroll around Rome.



1. Wear the Right Footwear

Choosing the right footwear is arguably the most important thing to consider. But, it has two main approaches: strong support versus barefoot shoes. Supportive shoes or hiking boots with good arch support and cushioning can protect your feet and reduce fatigue.


Alternatively, some people prefer barefoot shoes or hiking sandals, which are lightweight and allow for more natural foot movement. These can strengthen foot muscles and improve balance over time but require gradual adaptation. These are only advisable if you slowly build up to using them.


Consider insoles for added comfort, regardless of your choice. And, of course, make sure they’re the perfect fit for you, getting wide-foot style if you need it.



2. Use a Foot Massage Tool

Carrying a small foot massage tool can provide relief after long days on your feet. A simple golf ball or cork ball can serve this purpose, both of which save space and weight in your backpack compared to a traditional tool. Sure, it might be something many people pack when undergoing a week-long walk from Santarem to Coimbra, but it’s just as useful for a weekend city break.


Rolling the ball under your feet for a few minutes can help improve circulation and reduce muscle tension. This quick and effective method can be done anywhere.



3. Stay Hydrated

Hydration is key to maintaining energy levels and preventing muscle cramps. Carry a water bottle and take regular sips throughout the day, of course, but also consider the salt balance, because simply downing liters upon liters of water can also lead to dehydration.


Consider electrolyte-rich drinks or, better, always have some capsules packed away. These are even more important if you haven’t eaten much that day, as the minerals will prevent you from getting dizzy.



4. Use Compression Socks

Compression socks can also improve blood circulation as well as reduce swelling in your feet and legs. They are particularly useful for long hikes or days spent walking in cities, but double as a safety measure against blood clots on long-distance flights.


Investing in a good pair of compression socks can make a significant difference in your comfort levels during travel.



5. Stretch and Strengthen

Incorporate stretching and strengthening exercises into your daily routine. Stretch your calves, hamstrings, and feet before and after long periods of standing and walking.


Regular stretching helps maintain flexibility and prevent injuries, while strengthening exercises build the muscle support needed for prolonged physical activity. Simple routines can be performed almost anywhere, such as calf raises and toe stretches, and will significantly improve your time of recovery.




By following these tips, you can enjoy your travels with less discomfort and more energy. While these may seem to be aimed at long walking holidays, even the most casual of travellers will be on their feet a lot, meaning they all also apply - whether it’s electrolytes or stretching.



About the Author:

Jennifer Anders is a freelance writer who has traveled extensively and enjoys exploring off-the-beaten-path locations around the world.

She loves hiking national parks, windsurfing, and photographing wildlife.

Aside from all those crazy activities, you'll also find her eating plenty of local street food. She is absolutely fearless when it comes to trying new things.