One of the biggest challenges of long-haul flights is staying mobile and preventing stiffness and discomfort. Here are some tips based on physiotherapy advice to help you stay comfortable and healthy during your trip.
Wear comfortable, supportive footwear
Consider using compression socks to improve circulation and reduce the risk of deep vein thrombosis (DVT). DVT is a condition that can occur when blood flow in the veins is slowed or stopped, and it is more common during long periods of inactivity such as long-haul flights.
Try to avoid crossing your legs
Try to avoid crossing your legs for extended periods of time, as this can reduce circulation. Instead, keep your feet flat on the floor or use a footrest if one is available. Using a lumbar roll or small pillow to support the natural curve of your lower back can also help maintain good posture and reduce discomfort while seated.
Avoid sitting in the same position for more than 30 minutes at a time
If you are seated for a long time, it is important to avoid sitting in the same position for more than 30 minutes at a time. Shift your position frequently and try to avoid slouching, as this can lead to poor posture and discomfort. Consider bringing a small exercise band with you and using it to do some low-impact exercises, such as leg lifts or arm curls, while seated.
Stay hydrated
It is also important to stay hydrated during the flight. Bring a water bottle with you and aim to drink at least 8 ounces of water every hour. Dehydration can contribute to feelings of stiffness and discomfort.
Get some sleep
In addition to these tips, it is also important to try to get some sleep during the flight. Getting rest can help you feel more refreshed and energized when you arrive at your destination. Using a travel pillow and a blanket can help make you more comfortable.
To help prevent jet lag, try to get some sunlight exposure, and stay on a regular sleep schedule as much as possible during your trip. Finally, if you experience any pain or discomfort during the flight, don’t hesitate to speak with a member of the flight crew or a healthcare professional for advice.
We hope these tips are helpful and make your long-haul flight more comfortable. For more information, please contact the Home Physio Group on 0330 335 1016 or alternatively please fill out our contact sheet and we will get back to you.