Exercises to Avoid Common Traveler's Ailment

DVT

Deep vein thrombosis or DVT simply put is blood clot or clots in the legs that have developed as a result of prolong immobilization. DVT is a common issue for those who spend long hours sitting on airplanes and train or in the car (Wedro, n.d.).

Blood is meant to move and in order to prevent blood clots you got to keep it pumping through your veins. Ankle and wrist pumps and knee raises are quick and easy exercises you can do from your seat that will keep your blood moving (Kisner, C., & Colby, L. A. 2007). For good measure don't forget to get up and walk around frequently too.

The Ankle Pump.

Extend your right leg out as much as you can with the space provided. Raise your foot towards the ceiling and then point your foot down at the floor. Make a clockwise circular motion with your foot and then switch direction rotating your foot counter clock wise. Clench and release your toes as if you were picking a pencil up with your toes and then dropping it. Repeat the pattern 10 times and switch to your left leg and do the same for your left.

The Knee Raises.

Bend your knee and raise it up. Lean towards the opposite direction raising your buttock slightly off your seat. Lower your leg down and do the same with the other side. Alternate sides 5 or 6 times each side ever few hours.

The Wrist Pumps.

While DVT affects the lower extremities, encouraging blood to flow through out your bodies will aid in preventing blood clots and stiff muscles in the rest of your body.

Stretch both of your arms above your head and stretch them out. Similar to the ankle pumps, flex your wrist so your palms face the ceiling and then bend your wrist so the back of your hands are level with the ceiling. Open and close your hands rapidly. Make a circle with your wrist. Repeat this exercise as often as you do the ankle pump exercise.

References

Kisner, C., & Colby, L. A. (2007). Therapeutic exercise: foundations and techniques (5th ed.). Philadelphia: F.A. Davis.

Wedro, B. C. (n.d.). Deep Vein Thrombosis (DVT, Blood Clot in the Legs). Medicinenet.com. Retrieved May 2, 2011, from www.medicinenet.com/deep_vein_thrombosis/article.htm