Deep vein thrombosis is a condition in which blood clots form in the large veins that lie deep within your body, most commonly in the legs. Being inactive for a long period of time -- for example, due to an injury or during a long flight -- is one of the major risk factors for DVT because prolonged inactivity causes blood to pool in the lower part of your body. However, exercises that promote circulation to your legs can help prevent clots from forming, says Stuart T. Haines, Pharm.D., BCPS, on the ClotCare website.
DVT Symptoms
According to Mayo Clinic, in about half of all DVT cases there are no symptoms. However, 50 percent of the time the condition is accompanied by swelling and/or pain in the leg, a warm feeling over the affected area and the skin on your leg changing color to red, blue or pale white. You may not experience all of these symptoms, but you should see your doctor if any of them occur -- particularly if you have been inactive for a prolonged period of time. If a DVT is left untreated, it can result in a pulmonary embolism, which is when the clot breaks off and travels in your bloodstream to your lung, cutting off blood flow. This a very serious condition, the symptoms of which include sudden shortness of breath, chest pain, dizziness, coughing up blood, sweating and a rapid pulse.
Calf Raise Into Knee Bend
Stand with your feet about hip width apart and slowly lift your heels off the floor until you are balancing on the balls of your feet, says James Chapman on the Mail Online website. Try to keep your back as straight as possible and extend the top of your head toward the ceiling. Maintain this posture as you lower your heels back down to the floor, then bend your knees until they are in line with your toes. Keep your back straight and your heels firmly on the floor as you squat and make sure your feet don't roll inward as you bend. Slowly straighten back up to a standing position and repeat each exercise 10 times.
Foot Circles
This exercise can be done sitting or standing, but if you choose to do it standing up, make sure you have something to hold onto and/or your balance is good, advises Chapman. If sitting, position a pillow under one knee and lift the foot on the same leg a few inches off the floor. Circle it as wide as you can 10 times in both directions and repeat on the other leg. When circling, try to restrict the movement to the ankle joint, keeping the rest of the working leg as still as possible.
Knee Hugs
While sitting in your car or plane seat, lean forwards and clasp both hands just below one knee, then draw it up toward your chest, says the website for Qantas Airways. Hold in the hugged position for about 15 seconds, making sure you keep the other foot firmly on the floor. You should feel a stretch down the back of the raised leg and into the buttock and hip. Return the leg to the floor and repeat the stretch 10 times on each side.
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