Leg exercises to ease DVT
The following exercises are recommended if you begin to feel symptoms or in general to prevent symptoms during long-distance travel.
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1. Foot Pumps. With your feet on the floor, lift your heels up while keeping the balls of your feet planted on the floor. Hold the pose for about 30 seconds. Set your heels back on the floor and lift your toes up. Hold for 30 seconds. Repeat these alternating stretches for at least two minutes.
2. Ankle Circles. Lift your feet off the floor and begin to trace circles with your toes clockwise. Do this for at least a minute then switch direction. Repeat both directions a few times.
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3. Leg Lifts. Lift your feet off the floor and straighten your leg out as far and as much as you can, while keeping your ankles and your toes pointed upward for a few seconds. Relax your leg, then repeat with the other leg. Alternate each leg up to 2 minutes at a time.
4. Knee Pull-ins. One leg at a time, bend your leg, and hug your knee as close to your chest as you can. Make sure to keep your back straight, holding the pose for at least 30 seconds. Then alternate each side a few times.
5. Knee Extensions. While in a seated position, straighten your right knee, increasing the space at the back of the knee to its full range. Hold the position for at least 20 – 30 seconds. Repeat with your left knee.
Do all exercises in moderation and consult with a physician if you’re prone to DVT before attempting any of these exercises. You should stop any movement if you encounter increased pain or discomfort.
