Landing after a flight and noticing your feet and ankles are puffy? You’re not alone. Swollen feet during and after air travel are a common complaint. Being confined to a small seat for hours with limited movement can definitely lead to this uncomfortable situation, potentially putting a damper on your travel plans. While usually harmless, understanding Why Do My Feet Swell When I Fly and what you can do about it is key to comfortable journeys.
Fortunately, there are effective strategies to prevent and manage swollen feet and ankles while flying. Let’s explore the reasons behind this phenomenon and expert-backed tips to keep your feet feeling good in the air and upon arrival.
The Science Behind Swollen Feet on Airplanes
The primary culprit for in-flight foot swelling is prolonged inactivity, explains Dr. Lauren Wurster, a Doctor of Podiatric Medicine and spokesperson for the American Podiatric Medical Association (APMA). “When you remain seated for extended periods, gravity naturally draws fluids downwards, accumulating in your feet and ankles,” she states. “Furthermore, the seated posture itself, with bent legs, increases pressure on your veins, further contributing to swelling.”
Dr. Timothy Ford, another Doctor of Podiatric Medicine and Associate Professor at the University of Louisville School of Medicine, elaborates on the role of muscle inactivity. “Normally, leg muscles actively pump fluid out of your legs. However, when sitting still, these muscles become inactive. This can cause blood to pool in the feet, leading to edema, the medical term for swelling.”
Dietary habits on travel days can also play a significant role, according to Dr. Todd Taylor, Associate Professor at Emory University’s Department of Emergency Medicine. “Travel often involves eating out, snacking, and consuming processed foods high in sodium. Increased salt intake elevates sodium levels in the body, leading to fluid retention and exacerbating dependent edema, or leg swelling.”
It’s important to note that pre-existing health conditions can also contribute to swelling, regardless of air travel. Dr. Wurster points out that conditions affecting the heart, liver, thyroid, and kidneys, as well as pregnancy and venous insufficiency, can all cause leg and foot swelling. However, if swelling is primarily experienced during air travel and is otherwise minimal, it’s more likely related to immobility during flights rather than an underlying health issue.
Thankfully, proactive measures can significantly reduce the likelihood of in-flight leg swelling and alleviate it if it occurs. Here are ten expert-recommended strategies to prevent swollen feet during your next flight:
10 Expert Tips to Prevent Foot Swelling During Air Travel
1. Hydrate Strategically Throughout Your Journey
It might seem counterintuitive to drink more fluids when your body is retaining fluid, but the Cleveland Clinic emphasizes that adequate hydration is key to flushing out excess sodium, a major contributor to fluid retention. Start hydrating well the day before your flight and continue throughout your travel day to prevent dehydration from the outset. Carry a large water bottle and refill it frequently to stay consistently hydrated. Bonus: increased water intake encourages more trips to the restroom, naturally prompting you to get up and walk around.
2. Be Mindful of Sodium Intake Before and During Your Flight
Minimize salt consumption on the day of your flight and even the day before. The Mayo Clinic highlights that excess sodium leads to fluid retention, which can significantly worsen foot swelling. Opt for fresh, whole foods and avoid processed snacks and restaurant meals that are often high in salt.
3. Embrace Compression Socks for Enhanced Circulation
Compression socks that extend to your knees are a highly effective tool in combating in-flight swelling, as recommended by Dr. Taylor. Modern compression socks are available in various colors and styles, moving beyond the traditional, less fashionable options. The APMA provides a list of approved compression socks and hosiery for reliable choices. Dr. Ford advises against regular socks with tight elastic bands above the ankle, as these can restrict circulation.
4. Incorporate Leg Stretches and Movement on Long Flights
Whenever possible, take advantage of opportunities to walk the aisle, especially on flights exceeding two hours, suggests Dr. Ford. Simply standing or walking to the restroom can significantly improve blood flow and reduce swelling.
5. Engage in Seated Foot Exercises
Even when you’re unable to walk around, you can activate your foot muscles with simple seated exercises. Point your toes up and down, then rotate your feet side to side. Dr. Wurster emphasizes that the goal is to flex the muscles in your feet, calves, and legs to counteract prolonged inactivity.
6. Maximize Legroom by Utilizing Overhead Storage
Ensure your feet have ample space by stowing carry-on bags in the overhead compartment. Cramped conditions can restrict blood flow and exacerbate swelling. Giving your legs more room promotes better circulation.
7. Avoid Crossing Your Legs to Maintain Circulation
Crossing your legs can further impede circulation, which is already reduced by prolonged sitting. Research has also suggested that crossing legs at the knee can elevate blood pressure, particularly in individuals with hypertension.
8. Regularly Adjust Your Seated Position
Maintaining a static seated position for extended periods increases pressure on leg veins, according to the Mayo Clinic. Dr. Wurster recommends frequently shifting your position while seated to avoid prolonged pressure in one area and promote better blood flow.
9. Elevate Your Feet When Possible to Aid Blood Return
Elevating your feet can significantly enhance circulation, as noted by the Cleveland Clinic. Whenever feasible, try to raise your legs and feet. If space permits, extend your legs and prop your feet on the seat in front of you or use a small footrest if available.
10. Choose Comfortable and Practical Slip-On Footwear
Dr. Ford recommends wearing slip-on shoes on travel days for their convenience. Slip-ons are easily removable, allowing you to massage or exercise your feet during the flight. Foot massage can stimulate blood flow, although be mindful of fellow passengers in crowded spaces.
Reducing Foot Swelling After Your Flight
Upon landing, many of the preventative measures also serve as effective remedies for post-flight swelling. “Continue to stay hydrated, keep moving, and wear your compression socks,” advises Dr. Wurster. “Also, remain conscious of your diet and avoid high-sodium foods that can worsen swelling.”
Elevating your legs after traveling is also beneficial, as Dr. Taylor suggests. Utilize gravity to your advantage by propping your feet up to encourage blood circulation. The Cleveland Clinic recommends a yoga pose called Viparita Karani (legs-up-the-wall pose) for those able to perform it. This involves lying on your back perpendicular to a wall and resting your legs against the wall. However, this pose is not recommended for individuals with uncontrolled high blood pressure, glaucoma, congestive heart failure, kidney failure, or liver failure.
When to Seek Medical Attention for Swollen Feet and Legs
“Typically, flight-related swelling is not serious and resolves with activity after landing,” assures Dr. Wurster. “However, during extended travel, especially for individuals with specific risk factors, swelling can be a sign of a deep vein thrombosis (DVT), a blood clot in the calf. This condition can be serious if left untreated.”
Drs. Wurster and Taylor highlight the following red flags that warrant immediate medical evaluation at the nearest emergency department:
- Severe leg swelling
- Noticeable difference in size between legs
- Swelling accompanied by pain, redness, and warmth in one calf
- Chest pain
- Shortness of breath
Recognizing these symptoms and taking prompt action is crucial for your health and well-being. While mild foot swelling during flights is often a common and temporary inconvenience, being informed and proactive can ensure more comfortable and worry-free travels.
