There’s something so special about travel. It opens our eyes to new places, cultures, and experiences – and gives us a chance to step outside everyday life. But when you’re living with arthritis, planning a trip can sometimes feel stressful and daunting.
The good news? With a bit of forward planning, travel doesn’t have to be off the cards. Here are a few things to try that can help you feel more confident and comfortable while exploring the world.
Planning and Packing Medication
Start by making sure you have enough of your medications for the entire trip—plus a few extras, just in case. There have been a few trips that I have been on where I wasn’t regularly taking any medication but unfortunately had a flare up and needed that spare medication I had brought just in case. Travel doesn’t always go to plan so be prepared.
If any medication needs to stay cold, consider packing a small travel cooler or an insulated lunch bag with ice packs. It’s a good idea to call ahead and ask the airline if they can help refrigerate the medication or refreeze the ice packs during your journey.
If you are looking for something higher tech and reliable, try 4allfamily Medical Travel Coolers or contact the provider of your medication to see if they can provide a cooler.
Make sure to bring copies of prescriptions from your doctor and keep all medication in their original packaging (with an exemption for refrigerated biologics).
Have a Flare-Up Kit
Create a ‘flare-up kit’ in case things don’t go to plan. This might include:
- Heat pack – if your accommodation has a microwave you can bring a standard heat pack but if not try Hot Hands air activated warmers to warm your joints on the go
- Cold pack – great to leave in the hotel freezer and use after a big day of site-seeing. Or ask your accommodation for a plastic bag filled with ice
- Topical heat cream – helpful for short term pain relief in transit, on the go or before bed
- Compression bands – great for joint swelling especially on a plane or for extra support
- Extra medication – even if you don’t usually need your medication, be sure to bring extra just in case as you may not be able to access it at your destination
- Rest and recover – plan a spot where you can rest after a big day either in your room, by the pool or in a cozy cafe between activities.
Navigating Travel Days
Long flights or train rides can be challenging when living with arthritis, but a few small adjustments may help ease the experience. Try booking an aisle or extra leg room seat whenever possible—it allows you to stretch and move around more freely. During the journey, aim to get up and walk around every hour, and if you’re seated for long periods of time try these gentle stretches in your seat to keep your joints mobile.
Finding Balance Once You Arrive
When you arrive at your destination, it’s natural to want to make the most of every moment—but balance really matters. Try choosing a few highlights you don’t want to miss and leave time for rest between activities. Sometimes if you try to fit everything in, you end up burning out. Some of the best travel memories come from those quiet, slower-paced moments—whether it’s eating the best meal of your life, enjoying a scenic view with a coffee, or taking the time to watch a gorgeous sunset.
Travelling with a Group
If you are travelling with friends or family try having a conversation before the trip about your preferred pace, how often you need breaks, or any activities that might not be suitable. Open communication helps manage expectations and ensures everyone’s on the same page.
It can also be useful to ask a trusted friend or travel buddy to help advocate for you when needed, or just to check in with you throughout the trip. And if the group plans a packed itinerary, feel free to suggest options for scheduled downtime, like a coffee stop or a visit to a beach. Chances are that others will appreciate the slower pace too.
Speaking Up for What You Need
Living with arthritis can teach you the power of self-advocacy. Try not to shy away from asking for what you need—whether that’s pre-boarding at the airport, gaining access to a fridge for medication, or help with accommodations that are more accessible. Speaking up can make your journey feel smoother and more supportive.
A great way to feel heard and validated when speaking up for yourself is by wearing the Hidden Disability Sunflower lanyard or bracelet when traveling. The Hidden Disability Sunflower organisation has partnered with Sydney Transport, Melbourne Transport and numerous airlines and airports across the world to raise awareness for hidden disabilities. By wearing the Sunflower, it can help staff, and the public know that you may need extra time or assistance. You can purchase a lanyard on their website.
A Final Thought
Arthritis may change how you travel, but it doesn’t have to hold you back or stop you from going. With some thoughtful planning and a little patience, you can still embrace travel at your own pace, in your own way. You’ve got what it takes to make it a meaningful experience.
