{"id":11737,"date":"2024-03-03T16:48:34","date_gmt":"2024-03-04T00:48:34","guid":{"rendered":"https:\/\/www.vionicshoes.com\/blog\/?p=11737"},"modified":"2025-05-19T11:46:50","modified_gmt":"2025-05-19T18:46:50","slug":"how-to-reduce-swollen-feet-from-traveling","status":"publish","type":"post","link":"https:\/\/www.vionicshoes.com\/blog\/how-to-reduce-swollen-feet-from-traveling\/","title":{"rendered":"How To Reduce Swollen Feet From Traveling"},"content":{"rendered":"

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If you\u2019re a frequent flyer or road trip regular, you may already be familiar with the feeling of swollen feet and ankles after traveling. Although this is a common experience, you may be wondering what causes this bodily response and what can you do to prevent it.\u00a0<\/span><\/p>\n

No matter your destination, it\u2019s natural to want to feel your best while traveling, so how can you prevent <\/span>foot and <\/span>leg <\/span>swelling<\/span> and stay comfortable whether you\u2019re seated or immobile for long stretches?<\/span><\/p>\n

Keep reading to explore how travel contributes to swollen feet<\/span> and <\/span>leg pain<\/span>, <\/span>what experts recommend to alleviate your discomfort, and how to reduce <\/span>swollen feet on a flight<\/span>.<\/span><\/p>\n

How Does Travel Contribute to Swollen Feet?<\/b><\/h2>\n

Some degree of foot and ankle swelling while you travel is totally normal, and can be the result of a few different factors. If you find yourself constantly questioning, \u201c<\/span>Why do my feet swell when I travel<\/span><\/a><\/span>?\u201d, here\u2019s a look at some of the causes of swollen feet, whether you\u2019re traveling by plane, train, or automobile.<\/span><\/p>\n

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Dehydration<\/b><\/h3>\n

You may notice that your feet have swollen a few hours into your journey because you\u2019re dehydrated. Dehydration can cause\u200c your blood to become thicker, preventing proper circulation and making it easier for blood to gather in your veins around your feet and ankles, especially if you\u2019re inactive for long periods of time.\u00a0<\/span><\/p>\n

Unfortunately, this can be exacerbated by everyone\u2019s favorite plane snacks: salty pretzels, chips, peanuts, and the like. Increased sodium intake can lead to excess water retention, which increases the amount of fluid in the body outside of your cells. This can cause fluid buildup and swelling in your limbs<\/span>\u2014especially in the lower extremities\u2014<\/span>making it crucial to drink plenty of water if you plan on enjoying salty snacks when you travel.<\/span><\/p>\n

When you\u2019re traveling, drink plenty of water and avoid salty snacks that may only exacerbate your dehydration. Opting for snacks like fruits and veggies can also help your body stay hydrated and maintain proper blood circulation during your travels.<\/span><\/p>\n

\u00a0<\/b>Lack of Movement<\/b><\/h3>\n

Another common culprit for pesky in-flight foot swelling, also called <\/span>gravitational <\/span>edema<\/span>, is lack of movement and exercise. When you\u2019re seated in a car or on a plane, you may stay in the same position for a long period. This limited amount of movement can cause the blood in your body to gather in your feet and lower legs.\u00a0<\/span><\/p>\n

While you typically walk, stretch, and change your sitting position several times throughout a normal day, regularly exercising and moving your body can be trickier when you\u2019re on a plane or traveling by car. To avoid foot and leg edema, be sure to stand up and move your legs regularly.\u00a0<\/span><\/p>\n

Uncomfortable Footwear<\/b><\/h3>\n

If you notice that your feet always tend to swell when you travel, your footwear choices may also be to blame. Since the lack of movement and potential dehydration can restrict your circulation, it\u2019s important to seek out the<\/span> best travel shoes<\/span><\/a><\/span> for your feet that won\u2019t exacerbate these issues.\u00a0<\/span><\/p>\n

Tight or ill-fitting footwear can increase <\/span>foot and<\/span> leg <\/span>swelling<\/span> on a long flight or road trip, so you\u2019ll want to prioritize comfort when getting dressed for a trip.<\/span> While you might not want to <\/span>wear flip flops on a plane<\/span><\/a><\/span>, there are many shoe styles that can provide you with the support you need for a <\/span>long-haul flight.<\/span> At Vionic, we design footwear that blends comfort with style\u2014perfect for every step of your journey. If you’re after a travel-ready sneaker that transitions seamlessly from boarding gate to adventure, the <\/span>Walk Max Lace-Up Sneaker<\/span><\/a><\/span> is a standout choice. Prefer something a bit more refined but just as supportive? The <\/span>23Walk Mule<\/span><\/a><\/span> offers versatile style without sacrificing comfort.\u00a0<\/span><\/p>\n

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Expert Tips for Reducing <\/b>Swollen <\/b>Legs<\/b> and <\/b>Feet During Travel<\/b><\/h2>\n

While foot swelling during travel is pretty common, there are some steps you can take to reduce or prevent it altogether. Here are some tips to promote blood flow and cut back on ankle and foot swelling, so you can have a comfortable and relaxing journey.<\/span><\/p>\n

Cut Back on Sodium Before You Board<\/b><\/h3>\n

While what you eat during a flight can definitely impact how your body feels, it\u2019s important to have balanced, nutritious meals <\/span>before<\/span><\/i> you travel, too. Prior to takeoff, try to avoid sodium-rich foods as much as you can.\u00a0<\/span><\/p>\n

Instead of going for a pre-flight fast food burger, opt for fresh fruits, vegetables, and lean proteins. These food choices can also help you feel full longer, curbing your craving for mid-flight munchies (which may be high in sodium).\u00a0<\/span><\/p>\n

\u00a0<\/b>Walk Around When You Can<\/b><\/h3>\n

While it may be difficult to get up and at \u2018em, try to take walking breaks whenever possible, especially if you\u2019re sitting for a long period of time. This may mean walking up and down the block when you stop to refill your tank at a gas station or walking up and down the aisle as soon as the seatbelt sign goes off.\u00a0<\/span><\/p>\n

Store Your Bags and Carry-Ons in the Overhead Compartment<\/b><\/h3>\n

While it may not seem like it\u2019ll have a huge impact on your feet, it\u2019s important to have as much foot and legroom as possible while traveling.\u00a0<\/span><\/p>\n

If you can store your bag, purse, or backpack in an overhead compartment rather than under the seat in front of you, this extra bit of room allows you to stretch your legs and move your feet during the flight, helping to promote proper blood circulation<\/span> and prevent <\/span>gravitational edema<\/span>.<\/span>\u00a0<\/span><\/p>\n

Try to Avoid Crossing Your Legs<\/b><\/h3>\n

Although sitting cross-legged in the passenger\u2019s seat during a road trip may seem comfortable, this position can actually contribute to <\/span>swollen<\/span> legs<\/span> and feet. If you\u2019re traveling by plane, you\u2019ll also want to avoid crossing your legs during the flight.\u00a0<\/span><\/p>\n

Crossing your legs can worsen issues you may have with poor circulation and blood flow, leading to discomfort and swelling, which are only made worse by sitting in the same position for several hours.<\/span><\/p>\n

Choose the Aisle Seat Whenever Possible<\/b><\/h3>\n

If you have the option to choose where you sit when booking your flight or upon boarding the plane, always go for an aisle seat if swelling <\/span>or <\/span>leg pain<\/span> is a concern. You\u2019ll be able to move and stretch your feet more freely and stand up or walk down the aisle whenever the captain turns the \u201cfasten seatbelt\u201d light off.\u00a0<\/span><\/p>\n

Stretch and Exercise Your Ankles and Feet<\/b><\/h3>\n

While you may not always be able to choose where you sit, there are plenty of exercises and stretches that can help you minimize swelling from any seat. Rolling your ankles, doing calf raises, and wiggling your toes are all simple ways to help promote circulation and prevent swollen ankles and feet from becoming your reality.<\/span><\/p>\n

Choose the Right Shoes<\/b><\/h3>\n

If you know you\u2019ll be behind the wheel or on an airplane for several hours, it\u2019s crucial to dress comfortably, especially when it comes to footwear. Proper footwear should allow your feet to breathe.\u00a0<\/span><\/p>\n

Many travelers opt for<\/span> comfortable walking sneakers<\/span><\/a><\/span> or other lace-up options so they can adjust the tightness of their shoes to account for any swelling. For additional ease, you may want to look for a pair of <\/span>slip-on sneakers<\/span><\/a><\/span>, like the<\/span> Uptown Knit Skimmer Flat<\/span><\/a><\/span> and the <\/span>Uptown Willa<\/span><\/a><\/span>. Proper fitting footwear can also prevent discomfort by ensuring the shoes don\u2019t restrict blood flow or circulation to your feet and toes.\u00a0<\/span><\/p>\n

Practical Remedies to Ease Swollen Feet from Traveling<\/b><\/h2>\n

If you\u2019re de-boarding your flight and you notice your shoes feel more snug than before, your feet and ankles have probably swollen during travel. Fortunately, there\u2019s no need to worry. Here\u2019s how to reduce swollen feet from traveling with a few simple strategies:<\/span><\/p>\n