How can I stop my feet & ankles swelling on holiday?

[JugglingMumma]

We’re due to go to on holiday in August and the last couple of years I’ve noticed that my feet and ankles swell up in the heat.

Im not sure if it’s the heat or the plane, probably a bit of both. My sandals always feel tight and my ankles look swollen in photos.

We have a 5 hour flight this time. Is there anything anyone can recommend that can stop this happening?

for background I’m 43 and not on any medication.

Flight socks, and keep your feet raised as much as possible in holiday. It's heat oedema probably.

I get swollen ankles this time of year. It’s worse when I’m sedentary so I have to put my foot up at work. If you’re flying I agree with the flight socks then keep moving or put your feet up properly when you’re on holiday.

I asked my doctor about it as I was concerned but he said it was totally normal in summer!

I get this (thank you forties!) so did some reading about it. Apparently you’re meant to avoid alcohol and salt, so water instead of beer and no crisps. Fuck that.

Compression socks on the flight help a bit.

Another advocate for flight socks. Makes all the difference for me. Plus, an extra bonus - reduces restless legs on the flight

Flight socks, drink plenty of water and keep your feet really raised a couple of times a day, ideally above the level of your heart.

if you have a day out with a lot of walking then be sure to raise your feet when you get back to your accommodation.

If you don’t fancy flight socks you can also get firm support knee highs, which can be more sheer and less bulky. They do the same thing.

frustratingly, mine gets so bad that I do find reducing alcohol for a few days after the flight helps, whilst I’m acclimatising.
good luck - hope it’s ok for you this holiday

Apparently you’re meant to avoid alcohol and salt

Wait, what? I thought you were supposed to increase salt intake in this weather?

Marathon running socks are much nicer than medical socks, but will still look odd in sandals. Wearing them in down time will help though

@ThisIsMyYearToFindMyself there's increasing salts so your electrolytes don't get out of whack, and then there's eating bags of crisps, pizza, kebab and fries all day on holiday!

So adding salt or more salt when cooking is correct?

I’ve seen in hospital when patients need more salt they get a bag of crisps.

Thankyou so much for all the advice, it’s really appreciated. I’ll definitely get some flight socks this time and try and elevate my feet.
Maybe less crisps & alcohol too ( or at least balance it out with lots of water) - we’ll see! Getting older is rubbish sometimes!

I find that clenching and releasing my calf muscles repeatedly helps to stop my feet from swelling up, when I’m travelling for a long time. In my case, it’s in the car, but we travel 8+ hours to see ds1 and his family, and if I don’t regularly exercise my calf muscles, my feet swell.

Basically, tensing and releasing the calf muscles helps to boost venous return, which helps prevent oedema. I do 100 reps, both legs, at least 4 times an hour - and since I started doing this religiously, I haven’t had swollen feet, even in very hot weather.

My ankles swell terribly travelling even on long car journeys , on flights I wear compression socks and loose trousers , they don’t look attractive lol
Im currently abroad and if we drive up high altitudes my ankles puff up so again compression socks , I am on HRT & blood pressure tablets
I am going to the Dr to get checked out hopefully it’s nothing but swelling can be heart or kidney problems

I find putting my foot slightly up on a lightweight yoga block really helps. I pack one in my travel bag and leave one in the car if I am passenger.

@raspberrymilkshake - it might be worth trying calf muscle exercises on long journeys.

I sometimes wear compression socks for bed on holiday (not attractive) but it helps. Also obviously for the flight. I also take an electrolyte tablet everyday and they really help I find.

Do some heel raise exercises or walking to increase venous return and get your legs up on a bean bag for an hour in the evening.
Sorry to ask … are you overweight ? That can really affect venous return and ankle swelling too.

Cutting out the booze and carbs really makes a difference. Sorry op.

Gluten can make you bloat. Reduce your gluten for a few days before flying.

When you arrive, lie on the ground or on the bed with your bum next to the wall and your legs up it for half an hour if you can and do it once a day. It should feel restful and really bring down the swelling.

I travel to/from Singapore on a fairly regular basis for work. I suspect the problem is the flight rather than anything on arrival. I always wear flight socks for the journey and change to a fresh pair mid flight, they really are worth it. In addition have a cool bath or swim on arrival. Or a cool shower if that is not possible.

A little, I’m a size 14 but carry my weight on my hips & bottom so yes that’s probably not helping 🙈
I’ve lost a stone since my last holiday though so maybe things will be a bit better this year.
im definitely going to be referring back to this thread when packing and travelling.

I was afraid of this! 🤣

Reading with inferest OP, I’ve recently gone from a size 14 to size 10 hoping it would help the ankle swelling but no luck !!

Any swelling in the body should be discussed with a Dr , I’m on blood pressure tablets who knows they could be the cause
It sounds very common , I’m just back off my holidays so I’m booking an appointment