If you are visiting Mickey Mouse to celebrate his birthday, prepare to WALK!
On average, guests can expect to walk an average of 20,000-25,000 steps in a day. If you’re not prepared, this can lead to sore muscles and even injuries.
So how should you prepare for a Disney World vacation?
Shoes
- Wear comfortable shoes that support your arches and provide enough cushion for those long days.
- Bring an extra pair. With frequent Florida rain showers, or just sweaty feet from a hot day, give your shoes a break and switch to a second pair on alternate days.
- If you purchase new shoes for your trip, break them in ahead of time. No one wants blisters and sore feet!
Train
- In addition to planning your schedules full of rides, character meets, and meal plans, be sure to plan for the activity level that comes along with just walking the parks. Beginning a few months ahead of your trip, start walking 15 minutes a day. You can bump this up to 30 minutes, an hour, and then a few hours. Building up your endurance and strengthening your muscles helps ensure you are ready for the task ahead.
Know your limits
- If walking so many steps leaves you more sore and fatigued than you had planned for, don’t feel the need to push through and risk injury.
- Take breaks by finding a bench and stretching your calves, feet, and lower back.
- You can also bring a tennis ball to roll your feet to loosen up your plantar fascia. You can also do this using a wooden #2 pencil to roll your feet on. Cool water from the hotel pool can help reduce inflammation in your feet.
If you are interested in a personalized exercise program to gear up for your trip, or a stretching program following the trip, please reach out to our therapists. If you are feeling the effects of your vacation and your body does not seem to be recovering, our team at PT Services is here to help. Give us a call (800)447-8331.
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