Blood clots occur when a blood vessel wall is injured or when circulation is impaired. Most often, clots develop in the legs but can move to the lungs, creating a potentially life-threatening condition known as pulmonary embolism. Normally healthy people can be at risk for blood clot development during long periods of inactivity, such a long flight, because circulation is decreased. The easiest way to avoid blood clots is to walk, but when that’s not possible, lower leg exercises will help.
Ankle Exercises
With the heels of your feet on the floor, lift your toes up and toward the ceiling. You should feel a gentle pulling sensation along the back of your calves. Next, keep your toes on the floor and lift your heels. Gently rock your feet back and forth to repeat these exercises. Then, lift your feet from the floor and rotate your ankles in a circular motion. Point your toes forward, then pull them back, turn your feet so your toes touch, then out so your heels touch.
Knee and Leg Exercises
With your feet together on the floor, spread your knees apart then bring them together several times. Then, repeat the motion with your feet about a foot apart. Next, lift one leg so your knee is not touching the seat and move your foot back and forth. Repeat with the other leg. Do these exercises several times every hour.
Passive Exercise
Elevate your feet on a book or a bag when possible and change position often. If you are at special risk, you may want to ask your healthcare provider about compression stockings, which are tight, elastic socks that squeeze your legs — much like your muscles do when you walk — to increase circulation. They help push blood back toward your heart, which keeps clots from developing in your lower legs.
What Not To Do
Avoid crossing your legs or allowing your feet to dangle, which can cut off circulation from behind your knees. Try not to sit in one position too long. If you wear support hose and compression stockings, do not let them bind behind your knees and avoid tight-fitting clothing.
