How To Avoid Swollen Feet And Ankles During Travel

Health ConditionsFoot HealthShare this articleShare on FacebookShare on XShare on PinterestCopy LinkHow to Avoid Swollen Feet and Ankles After Flying

Haus Klaus/StocksyByChristina FrankUpdated on September 29, 2025Medically Reviewed byVilayvanh Saysoukha, DPM, MScON THIS PAGE

• Before Travel
• During Travel
• After Travel
• When to See a Doctor

ON THIS PAGE

• Before Travel
• During Travel
• After Travel
• When to See a Doctor

Sitting in an enclosed area, such as a plane, train, or car, with limited room to move for a few hours can lead to swelling of your legs and ankles. “The longer you sit still, the more gravity pulls fluid down to your feet and ankles,” says Lauren Wurster, DPM, a doctor of podiatric medicine and an Arizona-based podiatrist. “Also, the position you are sitting in, with your legs bent, increases the pressure on the veins and increases swelling.”

While it’s common and typically not a cause for concern, swelling can be uncomfortable. It can also increase your risk of blood clots.

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But there are things you can do before, during, and immediately after travel to prevent swelling, also known as edema, later on.

Steps You Can Take Before Travel to Prevent Swollen Feet

Before you settle in for a day of travel on a plane, take these steps against swelling.

Reach for a Pair of Compression Socks

Consider wearing compression socks that reach up to your knees on travel day. This is a very effective strategy for preventing swelling, says Todd Taylor, MD, an associate professor at Emory University’s department of emergency medicine in Atlanta.

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 There are many compression sock options available, including those for endurance athletes and those for medical purposes.

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To narrow down your search, the American Podiatric Medical Association offers a list of approved socks and hosiery.Note that people with peripheral artery disease, a condition in which arteries narrow, should not wear compression socks.

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Opt for Comfy and Practical Footwear

Timothy Ford, DPM, a doctor of podiatric medicine and an associate professor in the department of orthopedics at the University of Louisville School of Medicine in Kentucky, recommends wearing slip-on shoes on travel days. You can remove these shoes easily, allowing you to massage or exercise your feet during your flight.

Watch Your Diet and Avoid Salty Foods

“As we travel, we tend to eat in restaurants, eat snacks, and consume other processed foods high in salt,” Dr. Taylor says. “This will raise the salt level in our body, increasing the fluid and again contributing to edema.”

Avoid salt as much as possible on the day of and even the day before. Salt can cause you to retain fluid, which can make your feet swell even more.

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Next up video playing in 10 seconds

3 Stretches to Do Right Now if You’re on Your Feet All Day

Tired from standing all day? Give these stretches a shot to take a break and loosen up.

Ways to Prevent Swollen Feet 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.

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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.

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• 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.

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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.

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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.

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How to Reduce Swelling in Feet After Travel

Once you’ve landed, you can use a lot of the same methods to reduce swelling. “Stay hydrated, move around, and wear compression socks,” says Wurster. “Also, be mindful of what you're eating and avoid foods too high in sodium, because that can also add to further swelling.”

If you can’t move around, elevating your legs after traveling can also help, says Taylor. Use gravity to your advantage and prop your feet up to help your circulation move that blood around.

For those who can manage it, a yoga pose called Viparita Karani, also called Legs-Up-the-Wall pose, is a good way to restore healthy blood flow to the legs. But avoid this pose if you have high blood pressure, glaucoma, congestive heart failure, kidney failure, or liver failure.

Here’s how to do Legs-Up-the-Wall pose:

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1. Place a blanket or yoga mat on the floor next to a wall, and use a thin pillow for your head if needed.
2. Lie down on the blanket or mat with your butt scooted up toward the wall. Your tailbone should remain on the floor, with your butt a few inches out from the wall.
3. The backs of your legs should rest against the wall, with your knees relaxed and your feet parallel to the floor below. You should feel a light stretch in your legs, but it should not be painful.
4. Relax and breathe deeply as you hold the pose, ideally for 2 to 3 minutes.
5. Come out of the pose slowly. When you’re done, move carefully into a seated position and sit quietly for at least 30 seconds.

When to See a Doctor

“Usually, the swelling isn't serious and will improve with activity after the flight lands,” says Wurster. “However, in long periods of travel and with people with certain risk factors — including heart, liver, thyroid, and kidney conditions, pregnancy, and venous insufficiency — the swelling can be a sign of a blood clot in the calf, also known as a deep vein thrombosis. This can be very serious if not treated appropriately.”

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Signs and symptoms of a blood clot include:

• Severe leg swelling
• One leg is bigger than the other
• Swelling, pain, redness, and warmth in one of the calves
• Chest pain
• Shortness of breath

Go to the nearest emergency department for an evaluation if you experience any of these signs or symptoms after flying. If a blood clot travels from the leg to the lungs, it can cause a pulmonary embolism, which can be life-threatening.

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The Takeaway

• Traveling on an airplane can lead to swollen feet and ankles. This is mostly caused by prolonged inactivity that leads to fluid accumulation. In rare cases, it can result in a blood clot in the leg.
• Swollen feet and ankles can also be a sign of a blood clot, which is a medical emergency. Learn the signs and symptoms so you'll know when to seek medical care right away. The signs include pain or redness in one or both legs or chest, and shortness of breath.
• Wear compression socks, stay hydrated, avoid salty foods, and keep moving and stretching to prevent swelling post-flight.

Resources We Trust

ShareShare on FacebookShare on XShare on PinterestCopy Link

• Mayo Clinic: Foot Swelling During Travel: A Concern?
• Cleveland Clinic: The Yoga Pose You Need: The Health Benefits of Legs Up the Wall
• Centers for Disease Control and Prevention: Understanding Your Risk for Blood Clots With Travel 
• Harvard Health Publishing: Leg Edema
• American Heart Association: Healthy Travel

EDITORIAL SOURCESEveryday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.SourcesResources

1. Foot Swelling During Air Travel: A Concern? Mayo Clinic. October 20, 2023.
2. Merschel M. Do You Really Need Compression Socks on Long Flights? American Heart Association. June 5, 2024.
3. Katella K. Blood Clots, Varicose Veins, and Sore Legs: Can Compression Socks Help? Yale Medicine. June 17, 2024.
4. Edema. Cleveland Clinic.
5. Swollen Feet and Ankles: Treatments to Try. Cleveland Clinic. August 11, 2021.
6. In-Flight Fitness. National Blood Clot Alliance. June 21, 2025.
7. Blood Clot FAQs. National Blood Clot Alliance.
8. The Yoga Pose You Need: Health Benefits of Legs Up the Wall. Cleveland Clinic.
9. Signs and Symptoms of Blood Clots. National Blood Clot Alliance.

Meet Our ExpertsSee Our Editorial PolicyMeet Our Health Expert Network

Vilayvanh Saysoukha, DPM, MSc

Medical Reviewer

Dr. Vilayvanh Saysoukha is first generation Lao American and triple board-certified podiatric foot and ankle surgeon. She's the CEO and founder of Premier Foot & Ankle Centers of Tennessee, as well as a key opinion leader, consultant, educator, and mentor.

See full bio

Christina Frank

Author

Christina Frank is a Brooklyn-based writer and editor specializing in health and medical topics. Her work has been published in over 50 digital and print publications, including Berkeley Wellness, Health, The New York Times, Parenting, and WebMD.

See full bioSee Our Editorial PolicyMeet Our Health Expert Network

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