Compression socks are specialized garments designed to apply gentle pressure to the lower legs, promoting healthy blood flow back toward the heart during periods of inactivity. For air travelers, these socks are a practical tool for managing the physical demands of long-haul flights. The environment of a commercial airplane, combined with prolonged sitting, creates conditions that challenge the body’s circulatory system. This guide provides a step-by-step approach to selecting, applying, and wearing compression socks correctly.
Why Compression Socks Are Important for Flying
Prolonged immobility during air travel directly impacts the efficiency of the venous system. When seated for many hours, the calf muscles, which normally pump blood against gravity, become inactive, allowing blood to pool in the lower legs and feet. Reduced cabin pressure and low humidity also contribute to slowed circulation, which leads to fluid accumulation and swelling (edema) in the ankles and feet.
Compression socks apply external, graduated pressure, tightest at the ankle and decreasing up the leg. This pressure helps counteract gravity and immobility, supporting the veins in returning blood to the upper body. Maintaining consistent blood flow reduces the discomfort of heavy or fatigued legs after a long journey. Wearing these socks can substantially reduce the risk of deep vein thrombosis (DVT) in air travelers on flights lasting seven hours or more.
Selecting the Correct Compression Level and Fit
Compression level is measured in millimeters of mercury (mmHg). For most healthy air travelers, a mild to moderate level of 15–20 mmHg is recommended. This range offers sufficient support to prevent swelling and fatigue without being overly restrictive. Individuals with pre-existing conditions, such as varicose veins or a history of blood clots, should consult a healthcare provider, as they may require a higher, medical-grade compression level (often 20–30 mmHg).
The fit and length are equally important, as an improperly sized sock can be ineffective or cause discomfort. Sizing should be based on specific measurements of the ankle and calf circumference, not just shoe size. Measure the leg first thing in the morning when swelling is lowest to ensure accuracy. For flying, the socks must be knee-high, extending just below the kneecap. This length ensures compression covers the entire calf muscle and avoids creating a tourniquet effect behind the knee joint.
Step-by-Step Guide for Proper Application
Putting on compression socks correctly is often the most challenging part of their use since they are designed to be snug. The easiest technique is to turn the sock inside out almost all the way to the heel pocket. Grab the heel, then pull the rest of the sock down and over itself until only the foot portion remains right side out.
Carefully slip your foot into the foot portion, ensuring the heel pocket is perfectly seated around your heel. The sock’s toe seam should align straight across your toes without twisting. Once the heel is positioned, gradually roll the remaining bunched-up material up the leg.
Use your palms and flat fingers to smooth the material up the calf, rather than tugging at the top band. It is important to eliminate all wrinkles, creases, or folds in the fabric, as bunched-up areas create localized pressure points that restrict circulation. The top band of a knee-high sock should rest approximately two finger-widths below the bend of the knee to avoid impeding blood flow.
Applying talcum powder to the leg beforehand can reduce friction and make the process smoother. Alternatively, wearing rubber gloves provides a better grip on the specialized fabric, making it easier to maneuver the sock up the leg.
Timing and Best Practices During the Flight
For maximum benefit, put compression socks on before the legs swell, ideally before leaving for the airport or prior to boarding. Once swelling occurs, application is harder and effectiveness is reduced. The socks should remain on throughout the flight until you arrive at your destination and are mobile again.
While socks provide passive support, combining them with active measures further supports circulation. Stay hydrated by drinking water regularly, and avoid excessive alcohol and caffeine, which contribute to dehydration. Performing simple exercises while seated also helps activate calf muscles.
Active Circulation Measures
- Lifting the toes toward the shins.
- Rotating the ankles.
- Pressing the feet flat against the floor.
- Standing up and walking the aisle every hour or two on longer journeys.