How to stop legs from swelling on a long flight

While long flights often mean the approach of a big adventure, it could also mean one uncomfortable side effect: swollen legs. 

Long distance travellers may be familiar with the dreaded feeling of throbbing feet, swollen ankles and larger legs on long flights, but there are ways to avoid it.

Read more: What it means if there is a ‘Jim Wilson’ on a flight

Poor circulation and decreased movement can cause temporary poor circulation, which can be harmless, but it’s when the swelling causes deep vein thrombosis (DVT) that it can cause real damage and even result in blood clots. 

Leg swelling is temporary, unless you happen to be at high risk of DVT if you’re older, overweight, have a history of blood clots or have recently undergone surgery. Thankfully, there are ways to stop your legs from swelling on a long flight, and here are just of the few ways to ensure a comfortable flight. 

1. Go for a walk 

It might sound simple, but a great thing to do while on a long flight is to keep moving while on the flight. One of the best ways to reduce your risk of getting a blood clot is to get up out of your seat and keep moving around the cabin as much as possible. It’s also worth asking for an aisle seat when checking in, so you don’t have to worry about people falling asleep and not being able to get out of your seat easily. 

2. Wear compression socks 

Compression socks ensure the easy flow of blood to your calves, decreasing the risk of DVT. The strongest amount of pressure is placed at the ankle and then decreases up to the knee or thigh. Wearing loose-fitting clothing will also held during your trip, too. 

3. Do in-flight exercises

There are a few exercises passengers can do that go beyond simply taking a walk around the plane. Here are a few exercises to try on your next flight.

• Ankle Circles: Lift feet off the floor. Draw a circle with the toes, simultaneously moving one foot clockwise and the other foot counterclockwise. Reverse the circles, rotate in each direction for 15 seconds, then repeat if desired.
• Foot Pumps: Start with both heels on the floor and point your feet upward as high as you can. Put both feet flat on the floor. Lift your heels high, keeping the balls of your feet on the floor. Repeat these three stages in a continuous motion and in 30-second intervals.
• Knee Lifts: Lift your leg with knee bent while contracting your thigh muscle. Alternate legs. Repeat 20 to 30 times for each leg.
• Neck Roll: With shoulders relaxed, drop ear to shoulder and gently roll neck forward and back, holding each position about five seconds. Repeat five times.
• Shoulder Roll: Hunch shoulders forward, then upward, then backward, and downward, using a gentle circular motion.

4. Drink plenty of water

People over 60 are at a higher risk of dehydration as their bodies struggle to retain water as well as they used to. To make matters worse, they also lose their sense of thirst, too. Keeping hydrated is even more crucial up in the air, so drink plenty of water and avoid alcohol.

5. Hotel toiletries

As a last resort, it’s also worth packing some ginger chews or turmeric supplements into your carry-on luggage. Ginger can help jumpstart blood flow, as can turmeric root, which has anti-inflammatory properties. These two in together can create a very nice rhythm in your blood flow and can help to flush out any toxins.