How to manage painful joint swelling on a flight

It’s that time of year again when millions of UK travellers will be jetting off to warmer climates to escape the biting chill of the British winter.

After a year of hard work and stress there are few things better than relaxing in the sun abroad.

Not nearly as enjoyable is the joint swelling that many suffer as they make their way across the skies to their respective destinations.

The condition, where fluid builds up around or in the joints themselves, occurs on flights for several reasons.

Reduced cabin pressure is a major one, says Ultra Sports Clinic Senior Physiotherapist James Olasunkanmi.

“Plane cabins are pressurised to simulate conditions at about 6 000-8 000 feet above sea level. This lower pressure can cause gases in the body to expand slightly, which may exacerbate inflammation in already sensitive or swollen joints,” he explains.

Prolonged immobility can also lead to joint swelling. Reduced circulation, particularly in the legs, can cause fluid to pool in the lower extremities, resulting in swelling (oedema). If the joints are already inflamed or prone to swelling, this can make the condition worse.

Gravity is a big driver of fluid retention. When a person sits for long periods of time, gravity forces the fluid down. “You may retain fluid when flying due to some underlying health conditions. Those with kidney and heart diseases are more prone to fluid retention when flying,” James says.

A third cause of joint swelling on plane trips is dehydration that stems from cabins’ very low humidity levels. With less fluid available to lubricate joints, stiffness and discomfort can worsen.

James adds that for individuals with conditions like arthritis, the combination of pressure changes, reduced movement and dehydration can trigger an inflammatory response in the joints, leading to pain and swelling.

It is also inadvisable for air passengers to eat salty snacks or meals with a high salt content as these contribute to fluid retention, further exacerbating swelling in joints and extremities.

According to James, travellers can minimise joint swelling on planes by:

• Staying hydrated: Drink plenty of water before and during the flight.

• Moving around: Stand up, stretch and walk around the cabin where possible to improve circulation.

• Wearing compression socks: These can help reduce swelling in the legs and feet.

• Avoiding excess salt: Choose low-sodium snacks and meals.

• Using supportive measures: Consider using a travel pillow or seat cushion to reduce joint stress, and pack anti-inflammatory medications if recommended by a doctor.

He further advises that if joint swelling becomes persistent or severe, it is important to consult a healthcare professional to rule out underlying conditions such as deep vein thrombosis or rheumatoid arthritis.

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