An Article Written By Cecilia Brennan
Podiatrist – New Step Podiatry.
Unlike my previous trip from the USA to Australia in 2017, I’ve just come back from my latest USA adventure in July without any leg swelling! Want to know my secret? Let me share my top tips for keeping those legs happy and healthy while flying. But first, let’s dive into what leg swelling actually is and a quick overview of DVT too.
What is Oedema? What is DVT?
Oedema, or “swollen legs” if you prefer, is a condition where fluid accumulates in the tissues, leading to swelling. The US spelling is ‘edema,’ but it means the same thing.
Though oedema can occur anywhere in the body, it’s most common in the lower legs, ankles, and feet. Symptoms include swelling, stretched or shiny skin, and a feeling of heaviness or tightness in the affected area.
There are many causes of oedema, such as kidney disease and heart failure. If you experience lower limb oedema even when not flying or travelling, it’s best to consult your GP and podiatrist to identify the causes and find the best ways to manage it in daily life.
It should be noted that oedema/swelling is a symptom of deep vein thrombosis (DVT). DVT is a medical condition where a blood clot forms in a deep vein, typically in the lower legs, thighs or pelvis. Other symptoms may include pain or tenderness, red or discoloured skin, warmth, a surface vein becoming more visible and pain which worsens with standing or standing but reduces with rest and elevation.
In some cases, DVT can occur without noticeable symptoms. If you experience any of these symptoms, especially if they develop suddenly, it’s important to seek medical attention immediately, as untreated DVT can lead to serious complications like pulmonary embolism (PE). A PE is when the clot breaks off and travels through the bloodstream to the pulmonary artery and cause a blockage.
For those dealing with oedema only during flights or long-distance travel, keep reading for some helpful tips!
How can Flying Contribute to Leg Swelling
Flying can cause leg swelling due to various factors that affect circulation. Here’s how:
- Prolonged immobility: Lack of movement reduces blood flow, leading to pooling of blood. Muscles help pump blood and fluid, such as lymph, around the body. Without movement, the fluid isn’t circulated back to the heart, causing swelling.
- Gravity: While seated, gravity pulls blood towards the lower part of your body, increasing pressure in the veins of the legs and feet. This pressure causes fluid to leak from the veins into surrounding tissues, leading to swelling.
- Low cabin pressure: Cabin pressure is lower than at sea level, causing the body to retain fluid. This extra fluid can accumulate in the lower legs. Pressure changes can also move fluid from blood vessels to surrounding tissues.
- Dehydration: People may drink less water to avoid frequent restroom trips, and dry cabin air contributes to dehydration. Proper hydration can actually reduce lower limb swelling.
Keep reading to discover how staying hydrated and other strategies can help reduce leg swelling during flights.
Tip 1: Stay Hydrated
It might sound counterintuitive, but staying properly hydrated is crucial for preventing swelling. Here’s why:
- Balances electrolytes: proper hydration helps maintain the balance of electrolytes like sodium and potassium, which regulate your body’s fluid levels. Dehydration can lead to your body retaining more sodium, increasing fluid retention and causing swelling.
- Supports circulation: hydration ensures that your blood maintains the correct volume and viscosity, essential for effective circulation. This helps prevent blood from pooling in your lower extremities.
- Enhances kidney function: staying hydrated supports kidney function, which is vital for filtering waste products and excess fluids from the blood. Proper kidney function helps prevent fluid accumulation in the body, including in the legs and feet.
- Reduces fluid retention: drinking enough water signals your body that it doesn’t need to retain excess water, thereby reducing the likelihood of swelling caused by fluid retention.
Practical Hydration Tips
- Drink regularly: Drink water consistently throughout the day, even if you don’t feel thirsty. Aim for at least 8 glasses of water every 24 hours, or more if you’re in a dry environment or physically active.
- Hydrate during flights: Airplane cabins have low humidity, which can lead to dehydration. Make a conscious effort to drink water before and during your flight.
- Limit diuretics: Be mindful of diuretic beverages like caffeine and alcohol, as they can increase urine output and contribute to dehydration.
- Monitor hydration: Keep an eye on the colour of your urine. Clear or light yellow urine typically indicates proper hydration, while dark yellow or amber urine can be a sign of dehydration.
By following these tips and staying properly hydrated, you can help maintain electrolyte balance, support circulation and kidney function, and reduce the risk of swelling.
Tip 2: Reduce Salt Intake
High salt intake can cause your body to retain more water, which can lead to increased swelling, especially in the lower legs and feet due to prolonged sitting and changes in cabin pressure. By reducing salt intake for a few days prior to flying and while flying, you can help minimise water retention and potentially reduce the likelihood and severity of lower swelling while flying.
Foods high in salt include:
- Fast foods e.g. pizza
- Snack foods e.g. potato chips
- Processed meats e.g. sausages, salami
- Prepackaged sauces e.g. tomato-based pastes and sauces
For more information on salt and diet, visit the Better Health Channel’s information page on salt here.
Tip 3: Wear Compression Socks
Compression socks, stockings, and garments are designed to improve circulation by applying the most pressure at the ankle, with gradually decreasing compression up the leg. This pressure gradient helps ensure that blood flows upward toward the heart, preventing it from pooling in the feet or superficial veins near the skin.
It’s important to note that not all compression garments are the same. They come in various compression levels and styles, such as open-toe or closed-toe designs. In some cases, individuals may require compression garments that extend up to the chest for full lower limb support.
In Belconnen, we often recommend visiting Capital Chemist Charnwood for compression garments. The knowledgeable staff can accurately fit you, help you choose the right style of compression, and offer tips on how to properly apply the stockings.
Tip 4: Move Around
Moving around before and during a flight can reduce the risk of leg swelling. When you walk, the muscles in your legs contract, acting as pumps that help return blood to the heart and prevent it from pooling in the lower legs. This pumping action also aids the lymphatic system, helping to clear excess fluid from tissues. Movement disrupts venous stasis, where blood pools in the veins, thus reducing the risk of developing deep vein thrombosis (DVT).
Tip 5: Elevate Your Legs
After being active, it’s equally important to take time to elevate your legs. If you’ve been sitting for a while, make sure to move around. Conversely, if you’ve been standing or walking for a long period, elevate your legs. Elevating your legs helps reduce blood pooling in the lower legs. Try to elevate your legs prior to boarding the plane and throughout your journey. For best results, elevate your legs above the level of your heart for 15-30 minutes whenever possible.
Tip 6: In Seat Exercises
Qantas has become the first airline in the world to launch an exercise video on all its international flights to help prevent DVT. These exercises can also help reducing swelling.
The four-minute exercise video was developed by academics from the University of Melbourne in collaboration with the global health-tech company Physitrack. This is the same exercise program used by New Step Podiatry. The video is endorsed by Sports Medicine Australia.
Tip 7: Avoid Tight Clothing
Opt for loose-fitting clothing to stay comfortable and mobile while ensuring good microcirculation. Tight waistbands or socks that bunch up can create pressure points, hindering circulation in the small blood vessels and lymphatic system. For those prone to swelling, paying attention to these details is essential!
So on your next journey do remember to follow these tips to avoid or reduce lower leg swelling, safe travels!
Book an Appointment at Our Canberra Podiatry Clinic for a Foot Health Check
Our podiatrists are here to ensure those in Canberra have access to quality services that can help individuals get the treatment they deserve. Easily book an appointment at our clinic online or give us a call on 02 6198 4818.
