The painful mistake passengers make on flights and how to avoid it | The Sun

LONG-HAUL flights often come with somewhere exciting and tropical as your final destination.

But lengthy plane journeys can risk uncomfortable and unsightly foot swelling – which is the last thing anyone wants when you’ve dusted off the sandals for your sunny getaway.

Siobhan McCutcheon, podiatrist and clinical director at Market Street Clinic, says: "Long-haul flights can take their toll on your body. 

“When you’re sitting upright for long periods of time without regular movement, your muscles can become tense and stiff. 

“This may result in fluid collecting around your feet, which can decrease blood circulation and cause them to possibly swell. 

“However, leg and foot swelling during air travel is common and typically harmless and the most likely culprit is inactivity during a flight."

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The good news is, there are easy ways to prevent the swelling.

McCutcheon continued: “If you find yourself on a long-haul flight this summer, we suggest moving around as much as possible. A short walk every hour or so should suffice. 

“It's also a good idea to flex and extend your ankles and knees as much as possible when sitting, and make sure you drink plenty of fluids to avoid dehydration."

No room to walk? Trapped in by the window or between passengers? Here are four exercises she suggests doing from the comfort of your seat.

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Ankle circles

From your seat, raise each foot and start by circling it clockwise and

then anticlockwise. Do 10 full rotations on each foot.

Foot pump

With your heels on the floor, raise your toes upwards as far as you can stretch, then put both feet back on the floor and lift your heels as high as you can, with the balls of your feet on the floor. 

You should feel the stretch through your feet and lower legs. Repeat 10 times on each foot.

Knee lift

From a sitting position and with your knees bent, slowly and gently lift your knees upwards towards you, one leg at a time.

Repeat 10 times on each leg.

Knee hug

Bend forward slightly and clasp your knee, lifting your leg up and hugging it towards your chest.

Hold it there for 10-15 seconds then release. Repeat on your other leg.”

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