The Thanksgiving holiday is a wonderful time for family, food, and giving thanks. But getting there often means hours stuck in a seat—on a plane, train, or in the car. While you're busy making sure you packed the perfect side dish, don't forget the most important travelers: your feet and ankles.
The Problem: The Perils of Inactivity
When you sit still for extended periods, gravity takes over. Blood and fluid struggle to fight their way back up to your heart and begin to pool in your lower legs and feet. This leads to uncomfortable edema (swelling). More seriously, prolonged immobility can increase the risk of developing a Deep Vein Thrombosis (DVT), a blood clot that often forms in the lower leg.
Taking simple preventative steps can drastically lower your discomfort and ensure you step off the plane feeling refreshed, not fatigued.
1. Consider Compression: Supporting Your Legs During Long Journeys
Compression garments are popular among travelers, athletes, and those who stand for long hours because they apply gentle, graduated pressure to the lower legs.
- Tip: If you do not have a diagnosed circulatory issue, over-the-counter support socks or stockings can provide comfort and minor pressure to help manage the common, temporary swelling associated with long periods of sitting.
- Important Caveat: Compression levels vary greatly. If you have any underlying conditions (like diabetes, peripheral artery disease, or a history of blood clots) or if you plan to use medical-grade compression, it is crucial to consult your primary care physician or a podiatrist first. They can determine the appropriate level of compression (measured in mmHg) for your specific health needs and confirm that compression is safe for you.
2. The Anti-Swelling Exercise Routine (Seat-Side Fitness)
You don't need an aisle seat to get moving. Perform this quick routine for 1 minute every 30 to 60 minutes while seated:
- Ankle Circles: Rotate your ankles slowly in a full circle, making 10 rotations clockwise and 10 counterclockwise.
- Heel-Toe Raises: Keeping your feet flat on the floor, lift your toes toward your shins 10 times. Then, press your toes down while lifting your heels 10 times.
- Calf Pump: Press the balls of your feet into the floor or footrest every few minutes to activate your calf muscles, which aids in blood flow.
3. Supportive Footwear: Comfort Meets Convenience
Don't sacrifice support for speed at the airport. You need a shoe that is easy to remove but doesn't leave your arch unsupported.
- Tip: Choose a quality, supportive athletic shoe that is comfortable even when your feet are slightly swollen. Look for options with high cushioning and a supportive base.
- Dr. Arya’s Picks for Travel:
- On Athletic Shoes: Known for their unique "Cloud" technology, many On models provide excellent responsiveness and cushioning, offering great support for long walks through the airport terminal. Dr. Arya wears the On Cloud Hyper Monster you can find at Sole Sports.
- Nike Athletic Shoes: Models featuring the Nike React foam or Nike Pegasus line are often favored for their balance of stability and plush, shock-absorbing cushioning, which is ideal for long periods of standing or walking. Dr. Arya wears the Nike Vomero 18 from Sole Sports.
4. Hydrate, Hydrate, Hydrate (But Avoid the Wrong Drinks)
Staying hydrated is crucial for keeping your blood flowing smoothly and preventing excessive fluid retention.
- Action: Drink plenty of water before and throughout your journey.
- Warning: Limit alcohol and excessive caffeine or salty snacks. These substances act as diuretics or cause dehydration, which can prompt your body to hold onto fluid, making swelling worse.
5. Pacing and Post-Travel Recovery
Your care routine doesn't stop once you arrive. The real work begins after you take off your travel shoes.
- Elevation: Upon reaching your destination, elevate your feet for 15-20 minutes) to help drain pooled fluid.
- Recovery Footwear: After hours in structured shoes, your feet need a break that is still supportive. Consider slipping into OOFOS recovery shoes.
- Why OOFOS? Their proprietary OOfoam™ technology is scientifically designed to absorb significantly more impact than traditional footwear foam, reducing stress on your joints, knees, and back. This allows your tired feet to recover faster before you step into the demanding holiday hustle. Dr. Arya wears their OOMyZen!
✅ Ready for a Pain-Free December?
Ready to book your end-of-year travel but worried about foot pain? Schedule a consultation with Arya Foot & Ankle today! We can discuss custom orthotics, footwear needs, and create a personalized plan to keep you mobile and pain-free this holiday season. We offer convenient in-house X-ray and ultrasound services, and we're open during lunch hours, on Saturdays, and most weekdays to accommodate your busy schedule.
⚠️ Disclaimer: The information provided here is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional, especially if you have an underlying medical condition or circulation concerns.
Author
Dr. Shylaja Arya
Dr. Arya is the owner of Arya Foot & Ankle, a podiatry practice that serves the greater Phoenix area with same day, Saturday, and lunch time appointments. She is a level 500 yoga instructor, tennis player, dog mom and shoe lover!
