Swollen ankles, feet, and legs, a condition called “gravitational or dependency edema”, are very common during air travel (especially with the elderly) and are pretty benign. Inactivity during a flight is the most likely culprit.
You are confined to a small seat in an enclosed space with very little room to move when you travel by air. Sitting in a cramped space with your feet on the floor for an extended period causes all of the liquids in your body (i.e., blood) to pool in your leg veins, resulting in swelling. The position of the legs when sitting can also increase the pressure in your leg veins, causing foot swelling by squeezing fluid out of the blood and into the soft tissues surrounding the foot.
Fortunately, if you do get foot swelling while traveling, there are a few things you can do to get relief quickly.
Check out these seven tips to prevent swollen feet while flying:
1. Reduce Your Salt Consumption
Salt induces fluid retention in your tissues. Therefore, limit your intake of salty foods and snacks for a few days before and during your flight to avoid fluid buildup. This includes avoiding the typical in-flight snacks such as peanuts, chips, and pretzels.
2. Stay Hydrated
When you are dehydrated, your blood thickens, which inhibits circulation and causes swelling.
Poor circulation is even worse than swollen feet as it can lead to the formation of blood clots in the legs, which can loosen and lodge in the lungs and cause life-threatening health problems.
Therefore, drink plenty of water the day before and on the day of the flight to avoid being dehydrated and stay away from alcohol and caffeine.
3. Stretch and Switch Positions
If your ankles and feet start to swell in the airplane cabin, try to stretch them out before the problem gets worse.
Start by simply wiggling your toes and moving your legs in circles, then extend your legs far out and stretch.
It also helps to keep switching positions until you land, doing so maintains blood circulation and prevents your blood from pooling in the lower limbs.
4. Walk Around
If you notice swelling developing in your feet, get up and go for a walk. A short walk to the bathroom or up and down the aisles will help even in the flight cabin, where space is limited.
Yes, the guy in the aisle may throw you evil looks if you get up too many times, but walking helps restore proper blood flow, which will keep the swelling from worsening.
5. Raise Your Feet
Elevating the swollen feet will aid in the drainage of excess fluid and improve blood flow.
Elevate the swollen feet across the seats if possible. At the very least, raise your feet on the foot bar of the seat in front of you.
If the swelling persists, you can elevate your feet while sleeping.
6. Wear Comfortable Clothes
Wearing tight clothing, particularly jeans or anything that constricts your midsection, might hinder blood circulation, which is crucial for keeping fluids flowing throughout your body and preventing swelling.
This can result in lower-body swelling. To avoid this, wear loose, non-binding clothing.
7. Wear the Right Footwear
If you are a frequent flyer who suffers from swelling, it may be worthwhile to invest in compression socks. These help in both the prevention and relief of swelling.
If your feet and ankles start to swell mid-flight, put on your compression socks, and they will safely help to squeeze the extra fluid out of your ankle and foot.
You can also consider getting yourself a pair of slip-on shoes. You can easily take them off and massage or exercise your feet.
Final Thoughts
Foot swelling should only last a while and go down as soon as you step off the plane. However, swelling that does not go away after a few hours of rest and resumption of regular activity could be a sign of something more serious, such as a blood clot in the leg vein (also known as deep vein thrombosis). Deep vein thrombosis is a critical medical condition that requires emergency care.
Consult your doctor before traveling a long distance by air if you are at a higher risk of blood clots especially if you’ve had recent surgery (e.g., hip and knee replacements) or are on birth control. Your doctor may advise that you wear compression stockings during your flight. In some cases, they may advise you to take a blood thinner before you board your flight.
Visit the FootDocStore.com blog for more information on how to keep your feet and ankles healthy.