In-flight exercises: how to prevent swelling and fatigue

Compression socks and when they really work

Prolonged venous stasis is the mechanism behind swelling and, in more severe cases, deep vein thrombosis. For flights longer than four hours, health guidelines recommend graduated compression socks: some clinical reviews indicate that their use reduces the incidence of silent thrombosis from about 1% to less than 0.1% of passengers. Those who have already had circulation problems should consult their doctor before departure for sizing and compression class advice.

The calf muscle pump: seated exercises

While remaining seated, the most effective movement is the calf muscle pump: raise your toes while keeping your heels on the ground, then reverse the movement, for about twenty repetitions every hour. To this you can alternate ankle rotations in both directions. They are micro-movements that require very little space and can be done even with seatbelts fastened, during meal service or in case of turbulence.

Walking and stretching your back in the cabin

When the seatbelt sign is off, a walk of two or three minutes along the aisle, to be repeated about every two hours, helps both leg circulation and the spine, compressed by prolonged sitting. Take the opportunity to do discreet stretching on your neck and shoulders, two areas that accumulate tension due to the limited space of the seat.

Set a reminder on your phone, even in airplane mode, to remind you to move your ankles and calves every hour: it is the single most effective habit to reduce swelling and leg fatigue during a long flight.