Traveling can be bittersweet – with both good and not-so-good experiences melted together.
One of the challenges voyagers face is the discomfort of swollen ankles during long journeys, whether by air, car, or train.
A common traveling woe, swollen ankles are not only bothersome but can also be worrying if you’re unsure why it’s happening.
This article will explore the causes of ankle swelling during travel and provide tips on how to prevent and manage this condition.
Causes of Swollen Ankles During Travel
Understanding the cause of a health condition is always helpful in dealing with it better.
Here are a few common causes of travel-induced swollen ankles:
Prolonged Sitting
The primary and most obvious cause of swollen ankles when traveling is prolonged sitting.
When you sit for hours on end without moving, your leg muscles do not contract frequently – a mechanism which normally helps pump fluid back up your legs.
This can lead to fluid accumulation in your feet and ankles, causing swelling.
Gravity
Gravity is also one of the most crucial factors in fluid retention in your lower extremities.
Sitting for hours or in a cramped position, especially in an airplane or vehicle where legroom is limited, aggravates this effect.
So, it becomes harder for your blood to return from your legs to your heart.
Overwalking
Traveling entails a lot of walking, especially when you want to save up on transportation costs.
While movement like walking generally helps circulate blood, excessive walking can overwhelm the veins’ ability to return blood efficiently to the heart.
This leads to pooling in the lower extremities.
The impact of excessive walking doubles up when walking on hard surfaces or uneven terrain.
It reacts by causing inflammation in the muscles, joints, and tissues of the legs and feet, which leads to swelling.
Finally, over-walking causes small, repeated injuries or microtrauma to the muscles and connective tissues, often culminating in swelling around the ankles.
Cabin Pressure and Altitude
During air travel, cabin pressure changes can also contribute to swollen ankles.
Again, the lower cabin pressure at high altitudes causes body fluids to shift towards the feet and legs.
Also, the dry cabin air can lead to slight dehydration.
This encourages the body to retain water in the affected region.
Dietary Factors
Consuming salty foods before or during travel is a fodder for fluid retention, as salt makes the body hold on to water.
While they might seem tempting, high-sodium snacks available on planes or at rest stops, can make the swelling worse.
Health Conditions
Some health conditions like heart disease, kidney disease, chronic venous insufficiency, or lymphatic issues can predispose individuals to experience more significant swelling.
If you notice a persistent or severe swelling, consulting a healthcare provider is a wise choice.
Prevention and Management
Travel-induced ankle swelling can be inconvenient but is hardly a cause of panic.
With a few conscious lifestyle choices, you can easily manage it on your trip or even prevent it for stress-free upcoming travel plans.
Here are a few things you can do while traveling for healthy ankles at your service:
Move Regularly
To combat the effects of prolonged sitting, make it a point to move around every half an hour or so.
Walk down the aisle of the plane, pull over at a rest stop if you’re driving, or simply stretch your legs and feet while seated.
Stay Hydrated
It may seem counterintuitive, but staying hydrated actually helps reduce water retention.
Make it a habit to drink plenty of water to maintain a healthy balance of body fluids.
Avoid alcohol and excessive caffeine, as these can dehydrate you and enlarge the swelling.
Wear Compression Socks
Have you heard of compression socks?
These socks or stockings are designed to apply gentle pressure to your legs and are particularly useful for flights and long road trips.
They help in promoting better circulation and prevent fluid from accumulating in your ankles.
Elevate Your Legs
Whenever possible, try to elevate your feet. If you’re in a car, consider placing your feet on a small suitcase or box.
In an airplane, use your carry-on luggage as a footrest.
Doing so is necessary to counteract the effects of gravity and aid in fluid return to the upper body.
Monitor Your Diet
When you’re about to travel or during traveling, limit salty snacks and meals.
Instead, choose low-sodium options, such as fruits and vegetables, which are amazing for providing hydration.
Pace Yourself
Take it easy on the walking and avoid overexertion.
Plan your activities with ample rest periods, and do not push beyond your physical limits.
Wear Appropriate Footwear
Often overlooked, comfortable, well-fitting shoes with good arch support and cushioning are essential in more ways than one.
They minimize strain on your feet and ankles and lower the risk of common travel-related foot and ankle injuries, such as sprains, strains, and blisters.
In fact, a pair of good footwear contributes to better posture and reduces the risk of back and joint pain.
It does so by bringing about a proper alignment of the feet, ankles, and legs.
When to See a Doctor
Some amount of ankle swelling during traveling is harmless.
However, if your ankle swelling is severe, persistent, or accompanied by other symptoms like pain, redness, or breathing difficulties, seek medical attention promptly.
These could be signs of more serious conditions such as a blood clot.
