Sitting for long periods on airplanes can leave your legs feeling stiff and achy. Elevating your legs during a flight can significantly improve circulation and comfort! However, limited space in airplane cabins can make this a challenge.
This blog post will equip you with practical and creative tips on elevating your legs on a plane. Designed to help you arrive at your destination feeling refreshed and ready to explore, making your journey a breeze.
Why Elevate Your Legs During a Flight?
Sitting for extended periods on a plane can wreak havoc on your circulation. Cramped airplane seats restrict leg movement, which slows down blood flow in your legs. This can lead to a buildup of fluid, causing swelling and discomfort, particularly in your ankles and feet.
Elevating your legs helps combat these issues by utilizing gravity. When your legs are positioned above your heart, excess fluid can drain more efficiently, reducing swelling and promoting a feeling of lightness. Improved circulation is another benefit of leg elevation. Elevating your legs can help maintain blood flow, potentially reducing the risk of blood clots, also known as deep vein thrombosis (DVT).
Pre-Flight Preparations
A little planning before your flight can go a long way in maximizing your leg comfort. Here are some key things to consider.
Choosing the Right Seat
- Aisle and Bulkhead Seats: Opt for aisle seats if you prefer the ability to stretch your legs and walk around the cabin periodically. Bulkhead seats also offer more legroom due to the absence of a seat in front.
- Extra Legroom Seats and Upgrades: Consider upgrading to seats with extra legroom, especially for long flights. While these seats come at a premium, the added space can significantly improve your comfort level.
Packing Essentials
- Compression Socks: Compression socks help to improve circulation and reduce swelling in your legs during flights.
- Portable Footrests and Travel Pillows: Packing a portable footrest can elevate your legs slightly and improve comfort. A travel pillow can also provide support for your neck and back, indirectly reducing leg strain.
- Comfortable, Loose-Fitting Clothing: Wear loose-fitting clothing made from breathable fabrics to avoid restricting blood flow and circulation in your legs.
Techniques for Leg Elevation During the Flight
Even with limited space, there are ways to elevate your legs and improve circulation on a plane. Here are some clever tactics:
Using In-Flight Amenities
- Footrest (if available): Utilize the built-in footrest if your seat offers one. This provides a slight elevation for your legs and improves comfort.
- Seat Recline and Position: Adjust your seat to a comfortable angle and experiment with different sitting positions to find what works best for you.
Portable Leg Elevation Tools
- Inflatable Footrests and Travel Pillows (Upphoja): Consider elevating your legs slightly above the seat level with an inflatable footrest or a travel pillow like Upphoja.
- Lumbar Supports: A lumbar support pillow can improve your posture and indirectly reduce pressure on your legs.
Creative Solutions for Limited Space
- Carry-on Bag as a Footrest: Utilize your carry-on luggage as a makeshift footrest by placing it strategically under the seat in front of you (when permitted by legroom).
- Elevating Legs on Seat in Front (when permissible): If the flight isn't full and the passenger in front of you is reclining their seat, politely inquire about briefly elevating your legs on the footrest of their empty seat.
- Switching Positions Frequently: Don't stay in one position for too long. Regularly stretch your ankles, wiggle your toes, and shift your weight to improve circulation and prevent stiffness.
In-Flight Exercises to Support Leg Comfort
In addition to leg elevation techniques, incorporating simple exercises into your routine can further enhance circulation and comfort during a flight.
Simple Leg Exercises
- Ankle Circles and Foot Pumps: Rotate your ankles in both directions for several repetitions. Then, perform foot pumps by flexing and extending your feet at the ankle joint. These exercises help to improve blood flow in your lower legs.
- Leg Lifts and Stretches: While seated, gently lift one leg at a time off the floor and hold for a few seconds before lowering. You can also perform seated calf stretches by reaching your toes towards you and holding for a count.
- Seated Calf Raises: While seated, rise on the balls of your feet, hold for a brief moment, and then lower back down. Repeat this motion several times.
Moving Around the Cabin
Getting up and moving around the cabin is crucial for promoting circulation and preventing stiffness.
- Importance of Walking: During longer flights, aim to walk around the cabin whenever possible. Even a short walk up and down the aisle can help to get your blood flowing and reduce discomfort.
- Recommended Intervals for Moving and Stretching: Ideally, try to get up and move or perform some in-seat exercises at least once every hour. Set a reminder on your phone or watch to stay on track.
Post-Flight Recovery
Once you've reached your destination, it's important to prioritize recovery and help your legs bounce back from the flight.
Immediate Actions After Landing
- Walking and Stretching: After you land, take some time to walk around the airport. This helps to restore circulation and reduce any lingering stiffness in your legs. Additionally, perform some gentle stretches to improve flexibility and comfort further.
- Compression Socks: Continue wearing your compression socks for a few hours after landing. This can help to reduce any swelling that may have developed during the flight.
Continued Leg Care
- Keeping Legs Elevated: When you reach your accommodation, elevate your legs for a short period. Prop them up on pillows, or consider using a travel leg elevation device like Upphoja for optimal comfort and support. Upphoja's ergonomic design allows you to easily position your legs above your heart, promoting fluid drainage and reducing swelling.
Conclusion
Conquering cramped airplane cabins and long flight durations doesn't have to leave your legs feeling achy and stiff. With the tips and techniques outlined above, you can arrive at your destination feeling refreshed.
Consider using a travel leg elevation device like Upphoja for optimal leg comfort and a more relaxing travel experience. Upphoja's lightweight and foldable design makes it easy to pack in your carry-on luggage, taking up minimal space. Visit our website today to learn more about Upphoja and elevate your travel comfort!
