At some point during your travels, you might have landed in an economy-class middle seat --- body trapped, legs crushed against the tray table, arms pinned between two armrests. When you arrived at your destination, your body felt achy and you developed muscle cramps. Along with insomnia, sleepiness, fatigue, gastrointestinal disorders and flu-like symptoms, muscle cramps are a common symptom of jet lag. Usually, the symptoms of jet lag subside within a few days, but muscle cramps may be associated with a serious condition described as "economy class syndrome," or deep-vein thrombosis. Consult your doctor if your symptoms persist or worsen.
Dehydration and Immobility
Jet lag-related muscle cramps arise from dehydration and immobility. Immobility interferes with circulation. The decreased blood flow to the muscles causes them to spasm. The low humidity in a plane's cabin fosters dehydration, which exacerbates muscle spasms. Although uncomfortable, most muscle spasms are not serious. Moving, stretching and hydrating typically relieve the spasms, and they resolve quickly on their own.
Deep Vein Thrombosis
Deep-vein thrombosis is a condition characterized by blood clots in the deep veins of the body. The condition results from long periods of sitting in a confined space, and often initially manifests as muscle cramps, typically in the legs. DVT occurs because of decreased circulation and subsequent blockage. Other symptoms of DVT include leg and feet swelling, leg tenderness and skin redness and warmth.
Complications From DVT
Deep-vein thrombosis often abates without medical treatment within a few hours or days. Many blood clots associated with DVT disappear after causing minor or no symptoms. Blood clots sometimes travel from the legs to the lungs, however, and cause pulmonary embolism, a potentially fatal condition in which blood flow to the lungs becomes blocked. Symptoms of blood clotting in the lungs include shortness of breath, chest pain, coughing up blood and dizziness.
Prevention of Muscle Cramps
You can take steps to prevent jet lag-related muscle cramps and DVT. Exercise during the flight to keep your blood circulating and your muscles active. Schedule an exercise program as soon as feasible after arriving at your destination --- a brief walk, calisthenics or yoga, for example. Stretch your muscles, particularly your calves, to relax muscle tension. During the flight, wear compression stockings that keep fluids from accumulating in your legs, and loose-fitting clothing that permits healthy blood circulation throughout your body. Drink plenty of fluids before, during and after the flight to prevent dehydration. Avoid crossing your legs, as this can block blood circulation.
Exercises to Prevent Muscle Cramps
If possible during a flight, take periodic, brief walks up and down the aisle of the plane. If you are unable to leave your seat, periodically perform exercises that will stimulate blood circulation. Lift your toes and your heels alternately. Rapidly tap your toes, then your heels. Roll your ankles in circular motions, drawing imaginary circles on the floor. Extend your knees, lifting your feet off the floor and back down. Simply shifting your position periodically throughout the flight helps keep blood from pooling.
References
- American Physical Therapy Association: APTA Supports Surgeon General's "Call To Action" To Prevent Deep Vein Thrombosis And Pulmonary Embolism
- Wright State University Boonshoft School of Medicine: Frequent Flyers Beware: Simple Steps Can Prevent "Economy Class Syndrome"
- National Heart, Lung, and Blood Institute: What Are the Signs and Symptoms of Deep Vein Thrombosis?
- Mayo Clinic: Deep Vein Thrombosis
- Mayo Clinic: Jet Lag Disorder
