9 Tips for Quickly Overcoming Postflight Discomfort

Nothing can spoil a trip quite like arriving at your destination with body aches from flying. Sadly, the cramped airplane seats often lead to this discomfort, especially on long flights. However, there are strategies travelers can employ during their journey to mitigate this issue, such as taking regular strolls up and down the aisle, investing in the right neck pillow and lumbar support, and donning comfortable yet stylish compression socks.

Even with your best efforts, once you check into your hotel, you might find yourself experiencing body aches or leg cramps from being confined in a tight space for hours. The good news? There are ways to address this. Here are some tips to help prevent and relieve postflight discomfort.

1. Stay Hydrated Before, During, and After Your Flight

Staying hydrated is crucial for your well-being, particularly on long-haul flights. To combat dehydration, consider your water intake before you even leave home and have a hydration plan for your flight. According to Dr. Ron Kapp of the Wellness Tourism Association, “Seventy percent of our bodies consist of water, and airplanes can be very dehydrating, leading to headaches, general discomfort, and jet lag.” He suggests purchasing a bottle of water (after passing through TSA security to avoid it being taken away) and, based on your taste, adding a supplement like Athletic Greens to combat dehydration and provide additional antioxidants while you travel.

2. Wear the Right Attire During and After Your Flight to Promote Circulation

Being comfortable during a flight is crucial for moving around and maintaining good blood flow, and your choice of clothing plays a significant role. Compression socks can help reduce the risk of deep vein thrombosis or blood clots caused by prolonged immobility. (They can be stylish and comfy too, so pack a couple of pairs.) Additionally, your clothing can impact your body when seated for extended periods. Once you arrive at your hotel, change out of any constrictive clothing and into something more relaxed.

3. Engage in Yoga Stretches

After getting into something more comfortable, consider incorporating some yoga poses to stretch tight muscles and ease the tension that can lead to body aches and leg cramps. “Practicing a flow postflight not only helps you move but also boosts circulation in your limbs and stimulates blood flow,” says Sarah Levey, founder of Y7 Studio, with locations in New York and Los Angeles. She suggests poses like forward fold and downward-facing dog as effective counteractions to the seated position during your flight. “Forward fold reverses blood flow from the feet to the upper body, while down dog elongates the spine and stretches the hamstrings and shoulders,” explains Levey. If you're looking to intensify your recovery and there’s a studio nearby, a heated yoga class can further enhance your body’s healing after flying. “The heat promotes increased blood flow and circulation,” she adds. “At Y7, we utilize infrared heating technology to warm the studios, heating the body from within and expediting the detoxification process.”

4. Try a Compression Therapy Session

Upon reaching your destination, various devices can help alleviate soreness and swelling. Consider bringing along a compact massage gun like the Hypervolt Go, which is surprisingly portable and effective for relieving aches in your legs, back, and shoulders. If you're staying at a wellness-focused hotel like Six Senses, you might try a compression therapy session, which enhances circulation and reduces muscle tension. “Every Six Senses location offers compression therapy using Normatec compression boots,” explains Anna Bjurstam, wellness innovator for Six Senses Spas and Wellness.

Bjurstam leads the global wellness initiatives for the hotel chain and manages the spa programs at each property. The boots function by inflating and deflating with air, much like a blood-pressure cuff, stimulating the legs. “Compression therapy enhances blood circulation in the lower legs, ankles, and feet,” Bjurstam notes. “It's an effective remedy for pain and swelling linked to flying, as it helps relax tight muscles, alleviates discomfort, and encourages relaxation.” While the boots are available for purchase online, if you're not keen on spending or your hotel doesn't offer them, there are other methods to stimulate your muscles.

5. Get Acquainted with a Foam Roller

If your hotel features a gym, you'll likely find a few foam rollers available. These can be used to massage out muscle knots in your lower body and back—foam rollers effectively elongate muscle tissue, helping to ease aches. Alternatively, consider a travel foam roller that easily fits in your luggage.

6. Schedule a Massage

What’s even better than a foam roller? A massage therapist. It’s wise to book a massage ahead of time so that when you arrive at your hotel, you can dive right into relaxation.

7. Utilize the Hot and Cold Technique

Combining heat and cold therapy can effectively ease body aches and leg cramps caused by tight or sore muscles. Soak a hand towel in water and chill it in the minibar fridge (but don’t freeze it), then use the cool towel to massage sore areas for up to 20 minutes. Finish with a warm shower for added relief.

8. Enjoy an Epsom Salt Soak

If your room has a bathtub, consider taking a warm bath instead of a shower after your cooling treatment. Enhance the experience by adding some therapeutic bath salts. Try Haus Urban’s Super Swing Muscle Soak, which helps relax muscles, aids recovery, and can even enhance your sleep quality.

9. Prioritize Sleep

After your soothing bath, aim for a restful night’s sleep—or at least a rejuvenating nap. Resting will recharge your body and enhance blood flow to your muscles, alleviating those aches and pains from your flight.

This article was first published in 2017 and was most recently updated on April 28, 2023, with new information.