Many of us have experienced getting off a plane after a long journey, only to find that our legs became stiff, heavy and painful. Edema in the legs during or after flight is a common problem, especially for people who spend long periods of time sitting in confined airplane accommodations. Although mostly benign, it can cause discomfort and, in some cases, indicate possible underlying conditions such as inadequate circulation or deep vein thrombosis (DVT).

There are basic techniques you can implement to help mitigate leg swelling when you fly. These tricks, which incorporate movement, hydration and general health practices, will ensure your feet are light upon landing.

What Causes Leg Swelling During Flights?

The pooling of fluid in the lower extremities from long sitting leads to swelling in the legs and feet, or “flight edema.” Here’s why this happens on flights specifically:

• Immobility: Prolong standing and sitting cuts off blood circulation to your body, particularly your legs. This can lead to blood pooling in your lower body and swelling.
• Cabin Pressure: The lower oxygen levels and cabin pressure found at altitude may affect circulation and worsen fluid retention.
• Dehydration: Airplane cabins are very dry, and dehydration can cause your body to hold onto water, which leads to swelling.
• Compression of Veins: Crowded seating assignments can also put more pressure on veins in the thighs and calves, further diminishing circulation.

By focusing on these causes, you can eliminate or reduce swelling when you travel.

1. Move Frequently During the Flight

Movement is essential for healthy circulation. Even small changes can go a long way.

• Take Walks: You should get up and walk around the cabin every hour or two, especially on longer flights. A brisk walk down the aisle can increase blood circulation to your legs.
• Stretch in Your Seat: If it’s not practical to roam around, do some simple stretches in your seat. Rotate your ankles, flex through your feet and do gentle leg lifts to keep your blood circulating.
• Flex and Point: Stretch your legs out and flex your toes up and down. This simple exercise can be done without disturbing your seatmate.

2. Wear Compression Socks

One of the best tools for preventing your legs from swelling during a flight is compression socks.

These specially designed socks apply gentle pressure to your legs, helping to improve circulation and prevent blood from pooling in the lower extremities.

• How to Choose the Right Pair: Choose medical-grade or travel-specific compression socks and moderate level of compression (15-20 mmHg). People susceptible to circulatory issues may be advised to wear higher-grade compression.
• When to Wear Them: Wear compression socks while boarding and continue wearing them throughout the flight, even if you aren’t in pain.
• Who Should Use Compression Socks: These are particularly useful for frequent flyers, older travelers and those at risk of circulatory problems such as DVT.

3. Stay Hydrated

Hydration during flights is essential to prevent swelling.

• Why It Helps: Dehydration causes blood to thicken, which decreases circulation and worsens swelling. Proper hydration allows for smoother blood flow and a more balanced body.

Tips to Stay Hydrated:

• Drink water regularly before and during the flight.
• Avoid alcohol, which contributes to dehydration.
• Limit coffee and other caffeinated drinks, which dehydrate. Aim for 8 ounces of water per hour onboard.

4. Wear Comfortable Clothing

Tight or constrictive clothing can worsen circulation and increase swelling.

• Opt for Loose Fits: When you’re flying, always wear loose, breathable clothes to prevent pressure on your thighs, waist or calves.
• Avoid Tight Belts: Avoid wearing accessories or belts that may constrain your midsection.

Selecting garments with a loose fit facilitates unobstructed blood circulation, hence diminishing the likelihood of swelling and pain.

5. Elevate Your Feet

Whenever a safe opportunity allows, try to get your feet above your hips to counteract gravity’s permissive, circulatory effects. Though this is not always easy to do in a plane, there are ways to simulate the effect.

• Use an Inflatable Footrest: Footrests are lightweight and portable, and can elevate your feet to a level that decreases pooling of fluid.
• Avoid Crossing Your Legs: This limits blood flow and may lead to swelling. Instead, leave your feet flat on the floor or planted on a footrest.

Raising your feet during layovers and waiting at the terminal are great practices as well to help you during your travels.

6. Avoid Salty Foods

Salty snacks and in-flight meals are often high in sodium, which encourages water retention. One easy way to avoid swelling is to avoid sodium before and during your flight.

• Eat Balanced Meals: Choose meals with low salt content prior to your flight, and bring your own healthy snacks like fruit, veggies, or unsalted nuts on board.
• Check Packed Foods: If you’re bringing snacks, read the labels to ensure they aren’t high in sodium.

Eating well can help you get through long flights with little impact to your body.

7. Consider Your Health

If you have a tendency toward swelling in the legs, or have underlying health conditions, it’s always a good idea to check in with a health care provider before flying.

• Manage Existing Conditions: Certain conditions, such as varicose veins and heart problems, may necessitate extra measures if you’re flying. Listen to your doctor, who may recommend higher-grade compression socks or blood-thinning medication.
• Medication for DVT Risks: If you’re at high risk for deep vein thrombosis, your doctor might advise you to take a blood thinner before your flight.

Preemptively acting based on your individual health concerns will make for a safer and more pleasant travel experience.

8. Book Smart

How you schedule your flight can also affect your risk of swelling legs.

• Choose an Aisle Seat: Sitting in the aisle allows you to stretch your limbs and move your body more easily. It’s the best location for in-flight mobility.
• Select Extra Legroom: A lot of airlines allow you to pay a small fee to reserve extra legroom seats. Walking can really prevent swelling during a flight.
• Break up Long Flights: For long-haul flights, factor in routes that have layovers, which will give you a chance to walk, stretch and restart circulation.

Selecting seats, and itineraries with mobility in mind, position you for whooshingly smooth circulation throughout your trip.

Three tips to control swelling when flying

Tips how to reduce swelling in your hands and feet on your next plane trip.

Stay active: You gotta move your muscles every 15-20 minutes. Just march in place, or do ankle rotations. “Under ordinary motion, your calf muscles contract and relax, which acts almost like a heartbeat to pump fluid out of your legs. When you sit for long periods, fluid is able to pool, leading to swelling and rarely a blood clot.

Plan your trip: Shorter flights gain less altitude and therefore, create less atmospheric pressure. Stocking your bag with healthy, low-sodium snacks to help control swelling and blood pressure.

Try compression socks: These can help prevent the construction of excessive fluid in your legs by improving blood circulation. They provide gradual pressure, meaning they are strict around the ankles and gradually loose when headed above the foot. It helps to push liquids upward and prevents deposition in the lower loops.

What to Do Swollen Legs After Flight

If you still feel some leg swelling after your flight, even when you’ve followed all the advice above, there are things you can do now for immediate relief.

Elevate Your Legs: Lie down with your legs up but above the height level of your heart to allow drainage to happen and reduce any swelling.

Stretch and Walk: Gentle walking and stretching can help get circulation back.

Apply a Cool Compress: The application of a cold pack or wet towel, however, may reduce swelling and provide relief.

If swelling lasts longer than a day, or if you notice pain, redness or warmth in your legs, see a health care professional. These may be signs of a more serious condition such as DVT.

Bottom Line

When you prepare with some simple strategies there’s no problem of legs or swelling in the flight. From hydrated staying and shaking during the flight to compression socks wearing and booking smartly, you can easily enjoy your trip and focus on the adventures that are waiting for you at your destination.