Feet Swelling After Flying: Effective Prevention Tips

Posted 9 Oct

Getting ready for your overseas trip and want to know what you can do to stop your feet from swelling after flying like they have before? Maybe you’ve recently finished a flight and found yourself having to uncomfortably squeeze your swollen feet back into your shoes by the end of it.

If you tend to get swollen legs or feet when you’re in the air, you’re not alone. While many are quick to tell you that swelling is harmless because it rarely has any long-term effects and your feet and legs will return to normal with time, as podiatrists who have experienced ankle, foot and leg edema (swelling) on flights ourselves, we know exactly how uncomfortable and frustrating it can be.

Here’s what you can do.

What Causes Feet To Swell During Flights?

Foot swelling during or after a long flight over, also known as flight-related edema, occurs due to factors that influence your circulation and how your body is retaining fluids in the lower limbs. This includes:

Sitting Down For Long Periods

Sitting down for a long time is unavoidable during a flight, and it is also one of the main reasons for swollen ankles and feet during a flight.

When you sit for extended periods, especially in a cramped aeroplane seat and often with your legs crossed, the circulation through your lower body slows down. The muscles in your legs play a significant role in helping to pump blood back to your heart, so when you’re seated and relatively immobile, these muscles are not contracting as they usually would when you’re walking or moving around. This can lead to blood pooling in the lower extremities, particularly the feet and ankles. The result? Leg and foot swelling.

Gravity exacerbates this pooling effect, making it difficult for the body to return blood efficiently from the lower limbs to the heart.

Cabin Pressure and Reduced Air Pressure

When you’re in a plane, the cabin pressure is lower than we experience on the ground. Specifically, the pressure is similar to what you'd feel if you were on a mountain 6,000 to 8,000 feet high. This lower air pressure can cause your body to retain fluids, as the body’s natural tendency is to balance fluid levels in response to external pressures. This fluid retention can contribute to swelling in the feet and ankles.

The reduced cabin pressure can also affect how your veins function, making it harder for blood to return to the heart and promoting a higher risk of blood pooling in your feet, ankles and legs (resulting in swelling).

Low Cabin Humidity

The air inside an aeroplane is significantly drier than what we experience on the ground, with humidity levels often dropping to around 10-20%. This low humidity can cause dehydration, which actually leads to your body retaining more water as it tries to compensate for the lack of fluid intake during air travel. This fluid retention can manifest as swelling in various parts of the body, including the feet and ankles.

Gravity

Gravity is always at work, pulling fluids in your body downward. This effect becomes more noticeable when you’re sitting down for a long time like you are in the plane. 

In an upright position, gravity naturally causes blood and fluids to settle in your feet and ankles. Usually, your muscles help push the blood back up your leg veins towards your heart, but when you’re sitting still, they don’t get the chance to do their job so well. This can lead to fluid building up in your lower legs, causing that uncomfortable swelling.

Your Health Factors Will Also Influence Your Foot Swelling

Alongside the risk factors above, there’s also the personal factors that may work against you:

• As you age, your veins may lose some elasticity, and the valves in your veins may not function as effectively. This makes it easier for blood to pool in the lower legs.
  
• Pregnant women are particularly prone to swelling due to the increased blood volume and pressure on the veins from the growing uterus.
  
• Conditions such as chronic venous insufficiency, heart disease, or kidney problems can predispose individuals to fluid retention and swelling during flights.
  
• Some medications, such as those for high blood pressure or hormone replacement therapy, can cause fluid retention, making swelling more likely during long flights.
  

Pre-flight Preparations & Tips To Help Minimise Foot, Ankle And Leg Swelling

Taking a few simple steps before your flight can go a long way in minimising the risk of swelling in your feet, ankles, and legs. Here’s how you can prepare:

Compression Socks And Stockings

We love compression socks for helping minimise swelling and keeping you comfortable on long flights. They apply gentle pressure to your legs, which helps to keep blood flowing and reduce the risk of further swelling during air travel.

Put your compression socks on before you board the plane to give your legs the support they need from the start—we usually put ours on just before leaving for the airport (the car ride to the airport means sitting down for a while anyway!).

Hydration

Start drinking plenty of water well before you board your flight. Staying hydrated helps your body maintain good blood circulation, and can prevent fluid retention that contributes to swelling. 

Make sure to either have a water bottle with you or buy one after you go through security but before boarding, in case, like us, you sometimes feel hesitant to make so many requests for water from attendants on the plane. Make sure you start your day at home with plenty of water, too.

Seated Exercises To Increase Blood Flow

Even small movements during your flight can affect your swelling and intensity. Stretch your legs out in front of you, point and flex your toes, and rotate your ankles. Go for walks up and down the plane - even choose a restroom on the opposite end of the plane when you need to go.

Elevate Your Feet

If you have the space, try to elevate your feet by resting them on your carry-on bag or an empty seat next to you. This helps counteract gravity and encourages blood flow from the lower legs back to your heart, reducing the chance of swelling.

What Can You Do After The Flight To Reduce Leg, Foot And Ankle Swelling?

Once you’ve landed, there are several effective ways to help reduce any swelling that may have developed during the flight. 

Exercises that help improve circulation

In addition to elevation, gentle exercise is key to getting your poor circulation back back on track. Walking shortly after your flight can help your muscles start pumping blood more efficiently, reducing the likelihood of swelling persisting.

Even a few minutes of pacing or stretching can make a difference if a full walk isn't possible immediately. Focus on movements that engage your calf muscles, such as calf raises or ankle circles, to encourage blood flow and help flush out excess fluid.

Keep your feet elevated to heart level

The first step is to elevate your feet as soon as possible. By raising your legs above the level of your heart, you’re giving gravity a chance to work in your favour, helping the fluid that has pooled in your feet and ankles to return to your upper body. This can significantly reduce swelling, prevent swollen feet, and provide immediate relief.

Try propping your feet on a cushion or lying down with your legs elevated for 15 to 30 minutes.

Cold compress

Applying cold compresses to your swollen areas can also provide relief. The cold helps constrict blood vessels, reducing inflammation and easing discomfort. If you don’t have a cold pack handy, a cool, damp towel can work just as well. Apply it to the swollen area for 10 to 15 minutes to help reduce swelling.

Keep your compression gear on - or put it on.

Continuing to wear compression socks for a few hours after your flight (or putting them on if you’d forgotten them on your flight) can help manage swelling. These socks will help maintain gentle pressure on your legs, encouraging blood to flow back to your heart rather than pooling in your lower limbs.

Remember to also stay hydrated and avoid salty foods, as dehydration and high sodium can exacerbate swelling.

Massage your feet and legs

A gentle foot and leg massage can be a highly effective way to reduce swelling after a flight. Massaging your legs and feet stimulates circulation, helping move the accumulated fluid out ofUse back into the bloodstream, where the body can process and eliminate it.

If possible, use upward strokes in the massage to promote blood circulation and aid in directing the fluid back toward the heart, maximising the benefits of reducing post-flight swelling.

When Should You Seek Medical Attention?

While post-flight swelling in the feet, ankles, and legs is usually harmless and temporary, warning signs worth keeping an eye out for include the swelling being severe, painful sudden, or not going away after a few days of rest. If the swelling is accompanied by other symptoms such as pain, redness, warmth, or tenderness in the affected area, it could indicate a more severe condition like deep vein thrombosis (DVT), which is a blood clot that can form in the veins of the legs. 

Other concerning signs include shortness of breath, chest pain, or difficulty breathing. If you have a history of heart, kidney, or liver disease or are pregnant, you should be more cautious and seek medical advice if you experience significant swelling after flying. It's always better to be safe and have a healthcare professional evaluate your symptoms to rule out any other underlying medical conditions or issues.

How Can A Podiatrist Help Me With Swelling In My Feet?

If you’re concerned about swelling in your feet after completing a flight, or you need help preventing swelling, we can help. Before your flight, we can:

• Measure and fit you for medical-grade compression stockings. If there are any concerns about wearing compression garments, we can add wraps to the legs first to make your transition easier, especially if you get more swelling than normal.
  
• Show you simple yet effective exercises you can do on the plane, both sitting and standing.
  
• Check your footwear to make sure it’s keeping you comfortable and supporting your foot health, as well as make recommendations for the best shoes to keep you going without pain on your overseas holiday.
  
• Help you manage any skin or nail conditions that may otherwise be uncomfortable when your feet swell.
  
• Help you manage any existing foot or leg pain so that it doesn’t worsen on your overseas trip.
  

If you’re experiencing swelling, pain or discomfort after your flight, we can:

• Complete an assessment to rule out other causes of the swelling (aside from just flight-related swelling)
  
• Work with you to help you get the compression stockings or garments you need to reduce the swelling and prevent future swelling
  
• See whether tools like custom foot orthotics could help you optimise your foot comfort and function. Alleviating excess pressure on the feet may help with swelling. 
  
• If we detect that your swelling may be related to a medical condition (often undiagnosed or diagnosed, but you haven’t been fully informed about the link between the condition and lower limb swelling), we can promptly refer you to the right health professional for you to help.