Blood Clots While Traveling: Prevention Is Key!

Traveling puts you at increased risk for blood clots (DVT or deep venous thrombosis), which can lead to a more serious pulmonary embolism (PE). But you can help to prevent blood clots by doing some simple exercises while you drive, ride or fly to your summer vacation. These can be easily remembered because they start at the feet and slowly work up to the shoulders.

7 Traveling Exercises To Prevent Blood Clots:

First, move your ankles up and down frequently. Do at least 30-50 repetitions every hour that you are sitting. You can also move your ankles in circles both directions for variety. Be sure to exercise both legs! Another variation is to keep your feet on the floor and lift your heels (calf raises), then lower them back down. Repeat 30 times. Do the same with your toes (toe taps) for 30 repetitions.

Second, kick your legs up and down. Keep your thighs supported on the seat and extend your knees fully, then lower them back down. Repeat 30 times on both legs. You can do both sides together or alternate sides.

Third, squeeze your thighs together and hold for 5 seconds, then release. Repeat 30 times. It is helpful to place a pillow between your knees/thighs as you do this exercise.

Fourth is glut squeezes! Squeeze your buttocks together and hold for 5 seconds. Repeat 30 times. 

For the abdominals, draw in your ab muscles as if tightening a belt. Hold for 10 seconds. Repeat 10-20 times.

For the upper body, do shoulder circles (up, back, and down) for 30 reps. 

To stretch the shoulders, reach overhead fully and hold for 5 seconds. Repeat 3-5 times.

More Blood Clot Prevention Tips:

Stand up as frequently as possible. If you are driving, try to stop every 2 hours. Walk around during this much-needed break! If you are in a plane, stand and walk at least once every 1-2 hours. Tell your doctor that you will be traveling, in case he/she recommends you take medicine to prevent clots. Try to keep moving whenever you are out of the vehicle.

For more information about blood clots, see:

http://thinklikeapt.blogspot.com/2012/04/blood-clots-can-kill-who-is-at-risk.html

Blood Clots Can Kill. Who Is At Risk?

A Deep Venous Thrombosis (DVT) is a blood clot in one of the deep veins of the leg or arm. If untreated, it can dislodge and move to the lungs where it becomes a Pulmonary Embolism (PE). A Pulmonary Embolism can be fatal and is sometimes called the silent killer (as it may be present without any symptoms).

Who is at risk for getting a DVT?
Sedentary individuals (as this causes decreased circulation)
Traveling individuals (for example, driving or flying for many hours at a time)
Hospitalized individuals (higher risk if they are mostly lying in bed)
Side effect of certain medications (for example, some birth control pills)
Individuals with recent surgery (blood thinners are usually prescribed for DVT prevention)
Elderly individuals (especially if they are not very mobile)
Individuals with prior blood clot(s)
Dehydrated individuals
Individuals with cancer
Individuals with a recent injury to the arm or leg
Individuals with varicose veins
Women who are pregnant
Individuals with congestive heart failure (CHF)
Obese individuals
Individuals with sickle cell anemia
Individuals with an infection in the abdomen

What are the symptoms of a blood clot (DVT)?
Small area of pain in the calf, thigh, forearm or upper arm (ache or throb)
If DVT is in the leg, pain may increase with walking
Pain increases with putting pressure on that body part
Swelling in the affected body part
The skin of that area feels warm or hot
The skin of that area may look blue
May have no symptoms

What are the symptoms of a Pulmonary Embolism (PE)?
Unexplained shortness of breath, even without exercise or movement
Recent, unexplained pain in the leg or arm (possible undiagnosed DVT)
Fast breathing and fast heart beat
Unexplained fever
Worsening lung or heart conditions
May have no symptoms

What is the treatment for blood clots?
Blood thinners (medication)
Bed Rest for a few days (in the hospital)
Compression Stockings, leg/foot pumps (in hospital) or ace wrap 
Elevate the affected body part higher than the heart
Surgery

How is a blood clot diagnosed?
Ultrasound/Doppler test of the affected body part

What should you do if you think you have a blood clot?
Go to the emergency room immediately!


Reference: Price, Sylvia & Wilson, Lorraine. Pathophysiology: Clinical Concepts of Disease Processes, 6th ed. 2003: Mosby. Pages 529-531, 603-605.