Skip to main content

Travel tips: This is why your feet swell after flying (and how to prevent it)

It's annoying, but is it a problem?

Close-up of young man waiting for the plane at an airport
Cunaplus / Adobe Stock

While traveling by plane is convenient, it doesn’t come without its own challenges. I know from experience that economy seats on planes can leave you locked in place (literally) with little to no room to move around. Couple this with connecting or layover flights or long flights, and I’ve had extended periods of travel where I’ve hardly been able to move my legs at all! If you’ve noticed your feet swelling after flying — don’t panic yet.

Foot and leg swelling during travel is uncomfortable and annoying, yet quite common. But is it cause for concern or simply an annoyance? Understanding why swelling occurs during travel and what to do about it is essential to prevent circulation problems. Below, we’ll dive into what you need to know about dealing with your feet swelling after flying and tips to help you prevent this uncomfortable sensation next time you fly.

Recommended Videos

What causes swelling after travel?

Man sleeping on a plane
Ground Picture / Shutterstock

Most times, airports can be hectic — which means you’re likely thinking more about checking your bags, finding your gate, and printing your boarding passes for your travel than your feet while trying to get to your plane. Once you’re finally aboard your flight and it has taken off, you’ll quickly realize there is no room to move around. The lack of movement when flying is the most common reason your feet, ankles, or legs may swell. By sitting for prolonged periods and having your feet on the floor, blood begins to pool in the legs, which causes this swelling (also known as edema). During travel, you might feel cramping or discomfort in your legs, but usually, you won’t notice the swelling until later or the day after flying.

According to the Mayo Clinic, the position of your legs while sitting on an airplane can also cause increased pressure in the veins in your legs. As pressure builds, especially on longer-duration flights, swelling can worsen as blood moves into the surrounding tissues. The longer you are sitting without movement, the more gravity will pull the fluid down to your ankles or feet. One study even found that nearly 97% of people who fly on flights longer than 7 hours experienced some form of edema in the feet, legs, or ankles.

Although longer flights are usually the culprit, even short flights, such as two or three-hour flights, can cause swelling in some people.

Other contributing factors

Plane flying in the sky over mountains
Song_about_summer / Shutterstock

The most common reason for feet swelling after flying is simply the lack of movement. But this is not always the sole reason. Here are some other factors that may cause your feet to swell during a flight:

  • Changes in exercise habits
  • Changes in water intake
  • Changes in food consumption

During a hectic travel day, you’re off of your everyday routine — which means changes in how you work out, how much water you drink, and what you eat. Perhaps you’re not drinking as much water as you would at home (or avoiding expensive airport bottled water) or consuming salty processed food at airport restaurants or food courts. Or maybe you’ve skipped your morning workout to catch your flight. All of these other contributing factors can cause or worsen swelling after flying as well.

Why you should care about swelling

Airplane aisle with passengers feet on both sides
william87 / Adobe Stock

Experiencing swelling in your ankles, feet, or legs after travel is usually just an annoyance and mostly harmless — yet that doesn’t mean you shouldn’t pay attention to it. While uncommon, some cases of foot or leg swelling from flying could be a sign of another medical condition known as Deep Vein Thrombosis (DVT). The lack of movement for extended periods and reduced blood flow in the veins can cause this condition to manifest.

Unlike harmless edema from long flights, a DVT often causes painful legs, redness around the ankle or foot, or skin that is warm to the touch. A DVT can also cause swelling in only one leg, whereas harmless flying edema is likely to cause swelling in both legs equally. Travel edema should resolve within a day or two at most. If you suspect your swelling may be a DVT, seek medical attention right away.

Travel tips for preventing feet from swelling after flying

Seated man with feet propped up on luggage looks longingly out airport window at plane taking off
JESHOOTS.com / Pexels

Feet or leg swelling after flying is inconvenient, but it’s certainly not inevitable. You can implement several travel tips before, during, and after your flight to reduce the severity of your swelling. Take note for the next time you travel!

Hydration

Drinking plenty of water is one simple yet effective way to help you manage foot swelling. Swelling can cause your body to hold onto excessive fluids, which is worse when dehydrated. Drink plenty of water before, during, and after your flight to stay hydrated and prevent your body from holding onto more fluid than necessary.

Compression socks

Compression socks, often worn by healthcare workers, can also help manage swelling on long travel days. These socks (also called stockings) help improve blood flow in the lower extremities, thereby reducing edema.

Stretch legs whenever possible

Have time in between a layover? Move around and stretch your legs as much as possible between flights. If you only have one long flight, try to book an aisle seat, allowing you to get up and move around periodically. Standing or even walking to the bathroom throughout the flight can help move the blood in your legs.

What to do during the flight

Man sitting in airplane looking out window with a laptop in his lap
nicepix / Shutterstock

You can take measures during the flight to help combat foot swelling. And most of them are fairly simple, and they are all extremely effective.

  • Take off your shoes, especially if they are tight. Even taking them off for just a short time will help relieve some of the swelling.
  • Don’t cross your legs. Crossing your legs while seated (and who can really do that in an airline seat anyway?) can restrict your blood flow and lead to swelling. Keeping your feet flat on the floor or using a footrest if one is available is the way to go.
  • Move around the cabin. As long as it is safe to do so, don’t be afraid to get up and take a short walk. If you can’t get up, you can do some in-seat exercises like flexing your ankles, rotating your feet, and even just wiggling your toes to help your circulation.
Emily Caldwell
Emily is a freelance journalist with a focus on food, travel, health, and fitness content. She loves to travel to new…
Are luggage covers TSA approved? What travelers should know before using one
They're trendy and protective, but do they actually pass the TSA test?
luggage carousel in an airport

If you've ever had your suitcase come down the airport baggage carousel with a new scratch, dent, or black mark that wasn’t there before, you’re not alone. I’ve had my favorite carry-on come back looking like it went through a war zone, which is when I started considering luggage covers. But if you're planning to use one, you might wonder: Are luggage covers TSA-approved?

The short answer is yes, luggage covers are TSA-approved, but there are a few things you should know before wrapping your suitcase up like a Christmas present.
What are luggage covers, anyway?

Read more
How long do hiking boots last? Make yours last longer with these tips
How long will your hiking boots last? Here's when to save them and when you should let them go
Hiking boots jumping over gap in rocks

For many adventurers, hiking boots are a huge investment into your enjoyment and safety while out on the trail. Choosing a pair is something that often takes a lot of deliberation, and understandably you'll want to get something that can stand up to your toughest adventures. So, how long do hiking boots last? It depends on a variety of factors like the quality of the materials, care and maintenance, and usage. Read on to learn more about a hiking shoe's lifespan and how to keep them in good condition.
How long do hiking boots last?

A quality pair of hiking boots can last anywhere from 500 to 1,000 miles, so a casual hiker who only adventures about fifty miles per year might see their boots lasting a good ten or twenty years. However, frequent hikers or those who adventure on rough terrain may need replacement every one to three years. Personally, I'm in that one to three range because I'll even wear my hiking boots to the grocery store. Overkill? Absolutely. But you never know when you'll have a spare moment to hit the trail.

Read more
10 tips for handling a diverted plane (plus why it happens)
Not landing where you expected? Don't panic. Follow these tips
Plane

If you’ve ever been on a plane headed home after a long travel day, you can likely practically feel the anticipation to finally be home and asleep in your own bed. One time, I was in that situation, but the pilot came on the intercom mid-flight: Unexpected, severe weather had made it unsafe to land at our destination airport. We were being diverted to a city hours away. That feeling of sinking disappointment mixed with anxiety about what happens now is something many travelers unfortunately experience.

Flying is usually pretty straightforward, but sometimes things go sideways, and a diverted flight is one of the more frustrating situations. Whether it's because of weather like I experienced, sudden mechanical issues, or something else entirely, a diverted plane can throw a major wrench in your travel plans. So, how do you handle it when you're stuck in this situation? Here are some tips, along with an explanation of why planes might get diverted in the first place.
1. Stay calm and be patient

Read more