How to Avoid Swollen Feet and Ankles After Flying

Sitting in an enclosed area, such as a plane, train, or car, with limited room to move for a few hours can lead to swelling of your legs and ankles. “The longer you sit still, the more gravity pulls fluid down to your feet and ankles,” says Lauren Wurster, DPM, a doctor of podiatric medicine and an Arizona-based podiatrist. “Also, the position you are sitting in, with your legs bent, increases the pressure on the veins and increases swelling.”

Before you settle in for a day of travel on a plane, take these steps against swelling.

Reach for a Pair of Compression Socks

Opt for Comfy and Practical Footwear

Timothy Ford, DPM, a doctor of podiatric medicine and an associate professor in the department of orthopedics at the University of Louisville School of Medicine in Kentucky, recommends wearing slip-on shoes on travel days. You can remove these shoes easily, allowing you to massage or exercise your feet during your flight.

Watch Your Diet and Avoid Salty Foods

“As we travel, we tend to eat in restaurants, eat snacks, and consume other processed foods high in salt,” Dr. Taylor says. “This will raise the salt level in our body, increasing the fluid and again contributing to edema.”

You can reduce the likelihood of leg swelling during travel and potentially reduce swelling when it happens.

Drink Water Throughout Your Travels

Drink plenty of water the day before and the day of the trip so that you don't start out dehydrated. Bring a big bottle of water with you on the plane, and refill it as needed to stay hydrated.

Stretch Your Legs on Long Flights

If possible, get up to walk the aisle every hour or so, especially on flights over two hours, Dr. Ford says. Standing or walking to the bathroom can get your blood flowing and help prevent swelling. If you’re traveling by car, pull off the road to take breaks and walk around for a few minutes before continuing on.

Give Your Feet a Seated Workout

Even when you can't get up and walk around, you can work the muscles in your feet. Point your toes up and down, then side to side to get your feet moving. Focus on flexing the muscles in your feet, calves, and legs to get them engaged after a long period of inactivity, says Wurster.

• Ankle Circles Lift your feet off the floor and twirl them as if you’re drawing circles with your toes. Continue this for 15 seconds, then reverse direction. Repeat as desired.
• Foot Pumps Keep your heels on the floor and lift the front of your feet toward you as high as possible. Hold for a second or two, then flatten your feet and lift your heels as high as possible, keeping the balls of your feet on the floor. Continue for 30 seconds, and repeat as desired.
• Knee Lifts Keeping your leg bent, lift your knee up to your chest (if you can). Bring back to a neutral position and repeat with your other leg. Repeat 20 to 30 times for each leg.

Shift Positions Regularly While Seated

To maximize your legroom, store bags in the overhead compartment. If your feet are fighting for space with your carry-on bags, they'll be cramped and in awkward positions that cut off the blood supply.

Elevate Your Feet to Help Blood Flow Return

Once you’ve landed, you can use a lot of the same methods to reduce swelling. “Stay hydrated, move around, and wear compression socks,” says Wurster. “Also, be mindful of what you're eating and avoid foods too high in sodium, because that can also add to further swelling.”

If you can’t move around, elevating your legs after traveling can also help, says Taylor. Use gravity to your advantage and prop your feet up to help your circulation move that blood around.

For those who can manage it, a yoga pose called Viparita Karani, also called Legs-Up-the-Wall pose, is a good way to restore healthy blood flow to the legs. But avoid this pose if you have high blood pressure, glaucoma, congestive heart failure, kidney failure, or liver failure.

1. Place a blanket or yoga mat on the floor next to a wall, and use a thin pillow for your head if needed.
2. Lie down on the blanket or mat with your butt scooted up toward the wall. Your tailbone should remain on the floor, with your butt a few inches out from the wall.
3. The backs of your legs should rest against the wall, with your knees relaxed and your feet parallel to the floor below. You should feel a light stretch in your legs, but it should not be painful.
4. Relax and breathe deeply as you hold the pose, ideally for 2 to 3 minutes.
5. Come out of the pose slowly. When you’re done, move carefully into a seated position and sit quietly for at least 30 seconds.

Signs and symptoms of a blood clot include:

• Severe leg swelling
• One leg is bigger than the other
• Swelling, pain, redness, and warmth in one of the calves
• Chest pain
• Shortness of breath

• Traveling on an airplane can lead to swollen feet and ankles. This is mostly caused by prolonged inactivity that leads to fluid accumulation. In rare cases, it can result in a blood clot in the leg.
• Swollen feet and ankles can also be a sign of a blood clot, which is a medical emergency. Learn the signs and symptoms so you'll know when to seek medical care right away. The signs include pain or redness in one or both legs or chest, and shortness of breath.
• Wear compression socks, stay hydrated, avoid salty foods, and keep moving and stretching to prevent swelling post-flight.