Barefoot Lifestyle
Ever stepped off a plane and noticed your ankles look like they belong to someone else? Swollen ankles (or “fat ankles”) from flying are really common, especially on long-haul trips.
Most of the time, it’s harmless. But it can also be a sign your circulation isn’t happy — and in some cases, it can increase your risk of blood clots.
Here’s why it happens, what to watch for, and what you can do to prevent it.
Why do ankles swell on flights?
On a plane, your body is in a perfect storm for swelling:
Prolonged sitting: When you’re not moving, the calf muscles that normally pump blood back up to your heart aren’t working.
Low air pressure: Cabin pressure can make circulation less efficient.
Dehydration: Alcohol, coffee, and avoiding water (so you don’t have to get up to pee) all make it worse.
The result? Fluid pools in your lower legs, and your ankles swell.
Is this dangerous?
Mild swelling is usually nothing to worry about. But the same factors that cause it – poor circulation and inactivity – can also increase the risk of deep vein thrombosis (DVT), a blood clot in the leg. DVT can be serious and even life-threatening, which is why prevention matters.
How to prevent swollen ankles when flying
Move often: Get up every 30–60 minutes (or as often as you can) and walk the aisle for a few minutes.
Hydrate: Drink water before and during the flight. If you’re having wine or coffee, balance it with extra water.
Keep your legs active in your seat: Pump your ankles up and down, circle your feet, and stretch your calves.
Compression stockings: These can help reduce swelling and lower the risk of blood clots. They’re an addition, not a replacement, for moving regularly.
Elevate when possible: If space allows, rest your legs on your bag or a footrest. After your flight, put your legs up the wall for a few minutes to help fluid drain.
Check with your GP: If you’re at risk (history of clots, pregnancy, certain health conditions), talk to your doctor before flying. They may recommend extra precautions.
After your flight
If your ankles still feel heavy and sore, gentle movement is the best medicine. Walking, stretching, or a light massage can help circulation return to normal.
If swelling doesn’t go down, or you notice pain, redness, or heat in your calf, seek medical attention straight away.
Need support before or after flying?
At Barefoot, we help Brisbane locals prepare their bodies for long-haul flights and recover well afterwards. Our holistic physiotherapy approach can reduce swelling, improve circulation, and make travel easier on your body.
Book online or call us on 1300 842 850 to feel confident for your next trip.
AT BAREFOOT PHYSIOTHERAPY, WE’RE PROUD TO SERVE CLIENTS FROM ALL CORNERS OF AUSTRALIA WHO MAKE THE JOURNEY TO OUR CLINIC IN TENNYSON, BRISBANE.
Below is a list of nearby suburbs that many of our local clients come from. Whether you’re near or far, we’re dedicated to providing exceptional care tailored to your needs.
