How to Avoid Swollen Feet and Ankles During Travel

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

Drink Water Throughout Your Travels

It might feel counterintuitive to add more fluids to your body. But drinking more water can help clear your system of excess sodium, which contributes to fluid retention.

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.

Here are a few exercises to try.

• 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

The position of your legs when you are seated increases pressure in your leg veins, so avoid staying locked in one position for too long. Wurster advises shifting your seated position frequently.

In tight spaces, you may want to cross your legs to get comfortable. But avoid doing so. Crossing your legs can limit the blood flow in your legs, leading to swelling.

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

Keep your legs raised to improve circulation. Whenever possible, try to raise your legs and feet. If there’s no one next to you, stretch out and prop your feet up across the seats.