As we gear up for the season of holiday travel, your stress levels may be mounting. Whether you’re driving or flying, you’ll have to contend with long lines, so much packing and extended amounts of time standing and sitting in place. Unfortunately, in addition to frazzling your nerves, all those elements can take a toll on your foot health—unless you take proper precautions.
Why is that the case? Well, when you sit for too long, fluid can pool in your lower extremities. In turn, you could develop edema (swelling) that can cause foot pain and fatigue. Similarly, when you have to stand for long periods of time—like when you’re waiting to pass through the airport security line—all that pressure on your feet can also lead to foot pain and swelling. Especially if you’re toting a carry-on that’s filled to the brim.
So, how can you make it through the rush of seasonal getaways without compromising your foot health? Just follow these holiday travel tips from your Medford, OR podiatrists!
Don’t Let Holiday Travel Leave You With Foot Pain or Swelling ![]()
Our podiatrists in Southern Oregon—Dr. Evan Merrill, Dr. Devin Dimond and Dr. Chase Christensen—want to make sure your feet feel great this holiday season. So be sure to follow their top tips for safer holiday travel!
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Make smarter shoe choices.
Let’s face it—whether you’re moving by car, plane or train, you may well prefer wearing slip on shoes or sandals. They’re tailor-made for easy on-and-offs, something that can make life easier at airport security, or when you just need a quick break from constriction during a long road or rail trip. But here’s the thing—flats and slides are not particularly supportive. So, if you spend hours wearing them—especially when you’re walking through those giant airport terminals—you may start to experience foot, heel and arch pain due to lack of support. As such, if you want to travel comfortably, do yourself a favor—spend a few extra seconds lacing and unlacing your most supportive footwear. Your feet will thank you at the end of the journey.
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Socks matter.
Any time you put on closed-toed shoes, you have to wear socks—especially during the holiday travel rush. Long hours spent in closed shoes without socks could lead to sweaty feet. And that increases your risk for athlete’s foot and other fungal infections. Plus, it increases friction between your feet and shoes, making you more likely to develop a blister. Luckily, you can protect yourself by wearing socks consistently throughout the holiday season. And, for an added bonus, consider wearing compression socks when you travel, to reduce your risk for foot swelling as well as for blood clots.
3. And so does your outfit.
Avoid wearing form-fitting outfits such as leggings or yoga pants for travel—they can reduce circulation and worsen swelling concerns in your lower extremities. Instead, wear less restrictive outfits. And, if you need to look cute upon arrival at your final destination, just slip a change of clothes into your carry-on for a quick, last-minute makeover.
4. Increase your fluid intake.
While it may sound strange, drinking more water reduces fluid build-up in your body, also reducing your swelling risk. You see, when you’re dehydrated, your body retains fluid as a protective measure. Combine that tendency with fluid collection related to holiday travel, and you’ve got a recipe for swollen feet and ankles. To protect yourself, drink at least six to eight glasses of water each day, or more if you can handle multiple road-trip rest stops or waiting for that tiny airplane bathroom.
5. Stick ‘em up.
Whenever possible, elevate your feet—ideally, above the level of your heart—in order to improve circulation and support fluid drainage from your feet and ankles. This move will go a long way toward preventing foot swelling, and can help relieve your tired, achy feet after a long day of holiday travel.
6. Exercise those feet.
Whether you're flying or driving, try walking as much as possible, whether that means getting out of your seat on the plane or pulling over for a quick rest stop during a long road trip. Of course, sometimes that just won’t be possible. So, to fight pain and swelling when you’re stuck in a seat, try this easy move (but not if you’re the one behind the wheel, please): begin by sticking out your legs. Now, move your feet in a circular motion. Next, pull each knee into your chest, one at a time, and hold it in place for a minimum of 15 seconds. Finally, return your feet to the floor. Pointing your toes upward first, then lift your heels as high off the ground as you can, holding the position for as long as comfortably possible.
7. Don’t be afraid to ask for help.
Do you already experience pain, swelling or other pesky foot problems? Unfortunately, unless you take action, stressful holiday travel will only make things worse on your extremities. Want to enjoy a happier, healthier holiday season? Take care of your foot pain before your schedule gets too crazy. Simply call the office or follow this link to make an appointment with our podiatrists in Medford. When you come into the office, we’ll provide a comprehensive examination, getting to the root of any existing problems. We can also see if your feet would benefit from the added support of custom orthotics, medical-grade insoles that are crafted to fit your feet in order to offset weaknesses and prevent foot pain.