Understanding Swollen Ankles After Flying
Swollen ankles, also known as edema, is a common occurrence after long flights. The sudden change in altitude and cabin pressure causes fluid retention and inflammation in the feet and ankles. Additionally, sitting still for prolonged periods decreases blood circulation, further contributing to swelling.
What Causes Swollen Ankles After Flying?
There are a few key reasons swollen ankles occur after flights:
- Decreased blood circulation from lack of movement
- Fluid retention from altitude and cabin pressure changes
- Underlying health conditions like venous insufficiency
- Excess salt intake from airline food and snacks
Understanding the causes behind this common flying side effect can help travelers prevent and reduce ankle swelling.
Risk Factors for Developing Swollen Ankles After Flying
Those more prone to swollen ankles after air travel include:
- Older travelers over 50 years old
- Pregnant women
- People with circulation disorders like deep vein thrombosis (DVT)
- Individuals who've had leg injuries or surgery
- Those with preexisting joint conditions like arthritis
Additionally, longer flights raise the risks of ankle swelling occurring. But by taking preventative measures, even high-risk travelers can avoid this pesky traveling woe.
How to Prevent Swollen Ankles Before Your Flight
Wear Compression Socks
Compression socks promote steady blood circulation through gentle pressure on the feet and ankles. This helps prevent blood pooling that causes swelling. Compression socks for travel are a simple solution to keeping fluids moving in the lower legs.
Stretch Your Legs and Feet
Simple foot and ankle stretches open up the joints and muscles, reduce stiffness, and increase healthy blood flow. Some easy stretches to do before flying include ankle rolls, heel lifts, and toe pulls.
Stay Hydrated
Drinking plenty of water a few days prior helps the body retain enough fluids to avoid retention and inflammation. Staying hydrated will also keep any swelling that does occur after your flight to a minimum.
Elevate Your Legs
Keep your legs elevated, either lying down or propped on a stool when possible a day or two before flying. This relies on gravity to promote fluid drainage.
How to Prevent Swollen Ankles During Your Flight
Get an Aisle Seat
Aisle seats provide more leg room and make it easier to walk around. This aids circulation and prevents excessive stillness and pressure on the lower legs. Aim to stand and pace the aisles for 5-10 minutes each hour.
Perform Foot Exercises
Subtle foot movements can be done while seated: ankle rolls, foot circles, heel lifts, and toe scrunches. These keep the blood pumping to avoid fluid buildup.
Apply a Cold Compress
Using a small ice pack, cold paper towels, or even a chilled bottle of water on swollen areas constricts blood vessels. This reduces inflammation and any discomfort swelling causes.
Limit Salt Intake
Avoid salty foods served on the plane, like pretzels, chips, processed meat, and canned soup or veggies high in sodium. Extra salt causes the body to retain more water, worsening swelling.
How to Reduce Swollen Ankles After Your Flight
Take Anti-Inflammatory Medication
Over-the-counter NSAIDs like ibuprofen (Advil) or naproxen (Aleve) decrease swelling, pain, and inflammation. Take as directed once arriving upon landing to get ahead of any potential ankle swelling.
Massage Your Ankles and Feet
Use your hands or a tennis ball to gently massage the muscles of the lower legs and ankles. This stimulates blood flow and helps drain fluid from the area to ease swelling.
Elevate Your Legs Above Heart Level
Lie down and prop your feet up on several pillows for 20-30 minutes a few times daily.Elevating the legs uses gravity to guide fluid back into circulation rather than pooling in the feet and ankles.
Wear Compression Socks
Compression socks promote steady blood circulation through gentle pressure on the feet and ankles. Wearing them after your flight can help reduce swelling and speed up recovery time.
Taking measures to prevent and reduce swollen ankles due to air travel makes flying more enjoyable. Heeding this flying advice can stop this bothersome health issue from ever taking flight in the first place.
FAQs
What can I do on the plane to prevent swollen ankles?
On the plane, get an aisle seat so you can walk around more. Do foot exercises like ankle rolls and toe scrunches while seated. Apply a cold compress like an ice pack to swollen areas. Also limit salt intake by avoiding salty foods served on board.
Should I take medication before flying to avoid swelling?
No medication is needed before flying. But anti-inflammatory medication like ibuprofen can help reduce swelling and inflammation if taken after your flight, once swelling develops.
How long after landing should ankle swelling last?
It's normal for mild ankle swelling to last up to 24 hours after a long flight. But taking measures like wearing compression socks and elevating your legs can improve recovery time to just several hours.
Is ankle swelling a sign of something serious?
For most travelers, some swelling after flying is not a major health concern and disappears in a day or so. But if swelling is severe and lasts over 48 hours, it could signify an underlying condition. Seeking medical attention is recommended in these cases.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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