Moving around and drinking water can prevent soreness on long flights.

The number of passengers opting for air travel instead of other means of transport is increasing every year, especially thanks to its speed and connections.

However, when it comes to long journeys, sitting and not moving for hours in a limited space can lead to discomfort and sometimes even muscle cramps and aches.

Tips to prevent soreness in the airplane
BEFORE:

– More space: try to book a seat with the most space— exit rows, aisle seats or airplane tail.

– Clothing: wear loose-fitting clothing and avoid tight garments (socks, tights) that can limit blood circulation.

–  Hydrate: drink plenty of water before, during and after the flight. Avoid alcohol and caffeinated beverages, as they can contribute to dehydration.

DURING:

– Do not cross your legs: try not to cross your legs for long periods of time.

– Move around: walking down the aisle periodically can prevent spinal pain, shoulder injuries, and neck muscle soreness.

– Massage your legs: when you’re sitting, exercise your calf muscles by pointing your toes. This will prevent stiffness, swelling and pain in your ankles and feet.

AFTER:

– Stretching: stretch your arms up, extend your legs and move your neck. This moves the body in all directions to relax tension.

– Natural foods: it is recommend to eat cooked vegetables; these are rich in fibre to help with digestion, which may be altered by the change in pressure.

Sources:

Boonshoft School of Medicine, Wright State University (EE.UU)

Myodetox Group Clinic

International travel and health,  Spanish Ministry of Health

Spanish Society of Cardiology

This post is also available in: Portuguese (Portugal)