After ten years of experience, I have identified the three best remedies for sore muscle relief for active travelers! Whether you’re hiking 7 miles across Santorini, climbing the the hills of the Cinque Terre, or just walking around hilly European cities, these packable must-haves will leave you ready for more adventures.
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Personal TENS Unit
A TENS unit provides sore muscle relief and reduces stiffness by sending low-voltage electrical currents via electrode patches. If you have been to physical therapy or a chiropractor, you are likely familiar with them. These units are MAGICAL!! I became a believer year ago when a random back muscle pull left me almost incapacitated and unable to board a plane. I use mine now to relax muscles after exertion and to relieve “tin man” syndrome when I wake up. This TENS 7000 Digital TENS Unit works great and comes with leads and patches. You’ll just need a 9v battery. Given that it’s the size of a deck of cards and weighs only 5 oz, there’s no reason to leave home without it! The pads will keep their adhesion through several uses, then you can restock with these AUVON TENS Unit Pads Electrode Patches. Occasionally you may need to replace a lead. AUVON 2 x TENS Unit Electrode Lead Wires.
Microwave Moist Heat Pack
Seed or grain filled “socks” are heaven for sore muscle relief–no active traveler should be without one! The moist heat is really soothing, and they can do double duty by warming up your cold bed. However, they can be bulky and heavy. This AiricePac Microwave Heating Pad weighs just over 1 lb and has stitched chambers to keep the seeds well-distributed. According to the manufacturer, it’s filled with natural flaxseed, millet, and lavender. I’m not cutting mine open to verify, if you do, certainly let me know! Mine heats in 70-80 seconds in my home microwave and has a pleasant, light, lavender smell. It can also be frozen as a cold pack, but I prefer a making a traditional ice pack with a reusable plastic bag. As with any device, please read the instructions so you know how to use the heat pack safely!
Collapsable Trekking Poles
Sometimes the best sore muscle relief is prevention! If you have any knee issues and your active adventures include uneven stairs or steep hikes, you will thank yourself for investing in a set of collapsible trekking poles. I could not have hiked the Cinque Terre without mine. On those stone paths (and even in the towns), one step might be 6″ tall and the next 15″. Trekking poles help reduce strain on knees and joints and provide balance assistance, especially on steep descents. I bought the LEKI Lhasa AS Aluminum Poles when I was in Italy and I really like them. They are easily adjustable, they collapse to a length of 26″, and they weigh just over 1 lb. You should also purchase a set of Four Rubber Tips which are important for walking on hard surfaces like concrete or stone and for protecting trails.
I can fit the collapsed poles into the side mesh pocket of my backpack and secure them to the pack with biners. PRO TIP: While the TSA standards say that blunt-tip hiking poles are TSA approved, many travelers have shared stories of theirs being confiscated. Each TSA agent can use their own judgement on what to allow, so to be safe, put these in a checked bag.
While there are lots of things that can provide sore muscle relief for adventure travelers, these are the three that make the cut for me. Have you tried these or others? Drop me a note in the comments below!
Excellent information!