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Let's face it - most Americans lead fairly sedentary lives. So it should be no surprise that suddenly walking 20k steps a day on your vacation leaves you with aching feet and ankles, throbbing knees, and less joy or desire to get out and see all the things! To avoid leg and foot pain (or injury!) on your next vacation, here are some travel preparation tips that I find helpful, and think you will, too!  Sponsored by Responsival. Amazon affiliate links included below are notated with * meaning I receive commission from purchases made after clicking my links. 1. Shoe Inserts or Orthopedic Insoles From high arch support to plantar fasciitis inserts, you can find orthotic insoles that help support or correct any foot trouble you have going on. Even those with no underlying conditions can benefit from a cushioned and supportive insert, especially in flat shoes that lack any arch or cushion. You'd be shocked how much the right insert can help prevent (or reduce) pain from standing or walking all day!  2. Shoe Rotation Let's assume you've already chosen some supportive shoes*, and/or orthotic insoles. But let's make sure you have at least 2 pairs in a different style in rotation. I find that switching to a different shoe every other day (or even mid day if you're going to be back at your hotel or car to easily switch shoes) can be a game changer in keeping your feet and legs happy! 3. Take it Slow and Schedule Breaks I know, I know. You may only have 1 day to explore this town, especially in the case of a cruise or multi-stop itinerary. You may never come back. You feel the pressure to see EVERYTHING, but trust me, there is a reason "slow travel" has been gaining momentum in the travel space recently. You need time to rest - for the sake of your body and your mind. This is especially the case if you have kids along for the vacation, and you can customize the "break", for example a playground or park instead of a bar or fancy cafe. I find a schedule like this to be a win-win:
You have to prioritize the most important places to see or do (this is where a booking site like Get Your Guide* can help), and accept the fact that you simply cannot see and do them all. I find it especially helpful if I can take my shoes off and be barefoot a bit during at least 1 of the daily breaks. For example, when we went to Costa Rica for spring break, we did an after-lunch swim break for the kids every day, and I was able to sit with my bare feet up relaxing. It was bliss!!  4. Stretch & Massage If you're overworking your feet and legs with those 10-20k steps a day, you better be giving them some love back at the hotel (or on your breaks). Wrap a towel around a bottle of wine and use it as a foot roller. Stretch your feet, ankles, and legs regularly. Maybe even splurge on a professional massage in the middle of your vacation! 5. Take a Ride If you're really over doing it, it's ok to take an Uber, hail a taxi, or jump on public transportation! Sometimes it's because you are short on time, and sometimes it is because someone in the group is just miserably tired. It's ok. More than ok, it can be a fun new adventure to add to the trip memories! One of our favorite memories from Paris was the really cool Uber vans they had with the back 2 rows of seats facing each other and a large moonroof overhead (see below) - how cool!! We definitely enjoyed the time sitting and chatting in there, too!  6. Stroller If bringing young children, consider how to get them around when they are super tired, jet lagged, or needing a nap. When our 3 were little, we usually took 2 baby carriers and a double stroller with us. Depending on the destination, strollers may be more trouble than they're worth, definitely do your research. But little kids under the age of 6 or so really shouldn't be expected to walk 20k steps a day. So figure out an option for pushing them in a stroller (here are the FOURTEEN strollers we went through with our kids, if you're curious), wearing them in a carrier, or just revert to #5 in this list. 7. Prepare your body BEFORE the trip This one takes time and a lot of motivation, but if you can walk daily or at least several times a week, gradually increasing your endurance, your feet, entire body, and wallet will thank you while on walking vacations!! Our kids are used to walking to and from school, and to after school activities, so they're regularly walking 1-4 miles a day (and I'm walking 3-6 miles a day!) so when we go on vacation and are walking 10-20k steps, they're not phased in the least! You don't have to do this every day all year long (though I do recommend it!), but you should at least try to start "training" at least a month before your trip. It's also a good time to make sure your travel shoes are going to be supportive and not give you any blisters or pain! To get more steps in at home, check out my favorite treadmill and under desk walking pad (and more fitness faves) here! I hope you found this helpful! If you have more tips, leave a comment below!
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11 Comments
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7/27/2025 03:18:01 am
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About ME:I'm a NYC metro area mom blogger living in NJ with my Japanese husband & our 3 kids (twins + 1), focusing on fun and honest product and travel reviews, helping busy parents find the best for their families! Find what you need in the menu bar or search section above! 
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