Blood clots are serious health risks. Blood clots in your veins, also known as deep vein thrombosis or DVT, may originate in the legs due to prolonged inactivity, which allows the blood to pool. These clots may then migrate to your heart or lungs, causing significant health risks including death. Prevention exercise that targets the legs can reduce your risk of blood clots.
Risk for Blood Clots
Your are most at risk for blood clots when your mobility is reduced. This can occur with air travel, long car rides and after surgery or a long illness. The muscles in your legs are a long way from your heart and the blood in them is moved largely by the contraction of the muscles in your legs. The longer those muscles go without contracting, the longer the blood stays there without being moved through the rest of your cardiovascular system. The goal of blood clot prevention exercises is to contract the large muscles of your legs at frequent intervals.
Walk Frequently
If you are traveling greater than an hour via plane or car, make it a point to stop every hour and walk around. The best way to remember to do this is to drink plenty of fluid. The need to use the bathroom will prompt frequent stops. Walking is an excellent method of contracting the muscles in the legs and will help to prevent blood clots.
Flex and Stretch
If you have been immobile due to illness or surgery, you can still help to prevent blood clots by targeted flexing and contraction of your leg muscles. Frequently stretch your leg straight out from the hip; this helps to contract the quadriceps at the front of your thigh and the hamstrings in the back of your thigh. Stretch and contract these muscles on both sides several times an hour in order to promote the movement of blood in your legs.
Use Your Calves
Your calf muscles can also be used in this manner. Point your toes as far away from you as possible and hold for several seconds. Then pull your toes back to you as forcefully as you can and hold. Do these exercises several times an hour in order to contract these muscles adequately.
Knees to Chest
Bringing your knee to your chest will contract your quadriceps and hamstrings effectively. This can be done one leg at a time either in a seated position or lying down. Bring your knee up as far as you can and hold for several seconds, repeat with the opposite leg
