Why Flying Causes Swollen Ankles
And What You Can Do to Avoid Them
We’ve all checked our ankles after a flight and been unnerved by how swollen they’ve become. What’s the cause? Can we prevent this?
It’s pretty common for feet and ankles to swell when you fly. Called “edema,” this typically harmless condition occurs when you sit for extended periods without using your muscles which help pump blood and fluids through your legs. As a result, these fluids pool in your feet and ankles due to gravity.
In addition, the position of your legs in your airplane seat also increases pressure in the leg veins. Swelling occurs when fluid from the surrounding soft tissues moves into the area around your ankles.
All the above worsen due to the low cabin pressure, which causes the body to retain fluid, and the dry cabin air, which contributes to dehydration.
Here are some easy tips to help prevent swelling:
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Wear Compression Socks: This inexpensive solution is your best bet to prevent swollen ankles and feet, while also helping to reduce risk of blood clot formation during a long flight. And no, compression socks are not just for “old folks.” Younger fliers are discovering their benefits, and having fun selecting from the rainbow of available colors.
It also helps to remove tight shoes and clothing to be more comfortable and allow fluids to move freely.
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Get Up Often to Walk: Try to walk around the cabin at least once every hour. If the seatbelt sign is on and you're stuck in your seat, flex and extend your ankles, knees and legs as frequently as possible.
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Avoid crossing your legs: Crossing your legs while seated restricts proper circulation.
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Drink lots of water. Staying hydrated helps reduce swelling, especially in dry environments like airplane cabins. Additionally, when you're properly hydrated, the levels of electrolytes, such as sodium and potassium, are in balance, allowing the body to regulate its fluid levels effectively.
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Avoid drinking alcoholic beverages and coffee: Alcohol and coffee can cause dehydration due to their diuretic effect, so always prefer water and more hydrating drinks.
How to Get Rid of Swollen Ankles After Flying
After a flight, moving your body is one of the best ways to alleviate swollen ankles. Get walking or engage in other forms of exercise as soon as possible. This not only reduces swelling, but helps fight jet lag.
You can also try:
- Lying down with your feet up against the wall.
- Soaking your feet and ankles in warm water with salt.
- Using cold compresses.
- Eating magnesium-rich foods, such as nuts, seeds and dark chocolate.
- Staying hydrated.
- Massaging your feet to promote proper circulation.
When to Be Concerned About Swollen Feet and Legs
Experiencing swelling in your feet and ankles after a flight is common and usually subsides within a day. However, in rare cases, it could signal a more serious condition, such as deep vein thrombosis (DVT) and pulmonary embolism (PE), which can have dangerous consequences and require prompt medical attention.
Contact your doctor if your swelling persists longer than expected or you experience symptoms such as:
- Pain or tenderness.
- Red or discolored skin.
- Warmth.
What to do if you need a doctor while traveling?
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Don’t let a health concern ruin your trip—get the care you need quickly so you can get back to enjoying your vacation.
For more information about Travel VIP
This information is for guidance only, it does not replace the information provided by your doctor.
