If you have varicose veins, staying active during a flight is important to keep blood circulating and to help prevent discomfort or swelling. Movement is limited but there are some easy exercises to do on the plane, even while in your seat, to keep blood flowing and to help prevent swelling and stiffness. It’s also something to do to keep you occupied, especially on a longer flight.
Before we talk about exercises the most important thing to do is to wear compression socks/stockings. Wearing compression stockings can help improve circulation and prevent swelling. Make sure you buy medical-grade compression socks/stockings.
It’s also important to stay hydrated on your flight. Drink plenty of water and avoid alcohol as dehydration can increase the risk of blood clots. Avoid crossing your legs or ankles as this can restrict blood flow.
Here are some exercises to do on the plane, mainly while you’re seated.
These exercises encourage movement of your feet, ankles, thighs and calves. When it’s safe and fewer people are out of their seats, walk around the cabin a bit. Even if it’s just to the toilets and back.
- Foot Pumps
- How to do them:
- While seated, place your feet flat on the floor.
- Lift your heels off the floor while keeping your toes down, then reverse by lifting your toes off the floor and keeping your heels down.
- Repeat this movement for 30 seconds to a minute.
- Ankle Circles
- How to do them:
- While seated, lift one foot off the floor slightly.
- Rotate your foot in a circular motion, first clockwise, then counterclockwise.
- Do 10-15 rotations in each direction for both feet.
- Seated Leg Lifts
- How to do them:
- Sit up straight and extend one leg out in front of you.
- Hold for a few seconds, then slowly lower it back to the ground.
- Repeat with the other leg.
- Calf Stretches
- How to do them:
- Stand up (when safe) and place both hands on a wall. Outside the toilets is usually a good spot.
- Extend one leg behind you, keeping the heel on the floor.
- Hold for 15-30 seconds, then switch legs.
- Knee Lifts
- How to do them:
- While seated, lift one knee toward your chest and hold it for a few seconds.
- Lower it and repeat with the other leg.
- Do 10-15 repetitions on each side.
- Toe Taps
- How to do them:
- While seated, tap your toes on the floor rapidly for about 30-60 seconds.
If you have had treatment for your varicose veins, talk to us and we can advise on long-distance travel.
