More people die from blood clot than from breast cancer, HIV, and car accidents combined, according to the Centers for Disease Control and Prevention.Certain factors, such as age, weight, and overall health, can put you at greater risk for getting a deep vein thrombosis or blood clot.A piece of the blood clot can break off and move to your lung if left unattended.Walking regularly and stretching your legs, feet, and ankles can help prevent blood clot.
Step 1: You should stretch and move your legs frequently.
If you're traveling a long distance, you should take breaks to stretch your legs and keep the blood flowing.While seated or standing in place beside your seat, you can do stretches.Extending one leg straight out in front of you is an exercise you can do in the aisle or seated.Pull your toes towards you.Hold this position for a while.Do the same thing with your other leg multiple times.Pull one knee up to your chest.Hold it for 15 seconds.You should do the same thing with your other leg.If you want to increase circulation to your legs, do up to 10 reps at a time.While standing, stretch the top of your foot and shin.Point the toes on your left foot to the right if you cross over your right ankle.If you want to switch, bend your right knee and hold for 15 to 30 seconds.If you have room, open your hips from a seated position.Take your legs wide and place your elbow on your thighs.When you feel the stretch in your thighs, press forward.Hold for 10 to 30 seconds.The seat-back magazines should be checked for exercises recommended by the airline.
Step 2: Move around and get up.
Long-distance travel involves a lot of sitting.If you sit with one foot under you, you decrease circulation in your legs.If you're on a plane, try to get an aisle seat so you can get up and move around more easily.If you want to get up and stretch your legs, you should walk the aisle once every hour or so.Rather than crossing your legs while sitting, keep your feet in front of you and stretch them under the seat or aisle.
Step 3: While seated, exercise your feet.
In addition to walking the aisle occasionally, there are exercises you can do to improve circulation in your legs and keep your feet active without moving around too much or disturbing other passengers.Blood flow to your feet is increased by circling each foot clockwise and counterclockwise.You can keep your leg muscles active by pressing hard on the floor.This increases the flow of blood in your leg.You can slip on and off loose-fitting clothing and shoes while traveling.You will be able to stretch and move more easily.
Step 4: If you're driving, stop at least once an hour.
You might not think of the risk of a blood clot in a car, because you have more control over the situation than if you're on a plane or public transportation.If you're sitting for a long time, the risk is the same.You may feel the pressure to get to your destination as quickly as possible on long-distance road trips.To prevent blood clot, it's important to stop frequently so you can stretch your legs and walk around.You don't have to stop.Five minutes at a rest area is all it takes to get the blood flowing again.You can combine your exercise stops with regular road-trip stops.If you have to stop to fuel up, it's a good idea to walk around your car while the gas is pumping.
Step 5: There are factors that can put you at increased risk for blood clot.
There are certain factors that increase the risk of getting a blood clot.People who get blood clot while traveling typically have one or more of these risk factors present: Surgery or injury in the past three months, especially if it results in limited mobility, and a personal or family history of blood clots.
Step 6: The symptoms of clotting can be identified.
If you have an increased risk of developing a blood clot, you need to know what to look for so you can get help before it's too late.If one leg or arm is swollen but the other is not, this could be a sign of a blood clot.The skin around the clot may be red or tender.If you feel pain in your arm or leg that you can't explain, you may have a blood clot.You may have a pulmonary embolism if you notice a fast or irregular heartbeat, chest pain, difficulty breathing, or lightheadedness.You should seek medical treatment immediately.
Step 7: A physical therapist or personal trainer can help.
Ask a fitness professional if they have experience working with people recovering from the same type of surgery.They can help you come up with an exercise plan that works for you.If you have been diagnosed with breast cancer and are having a mastectomy, you should speak to a physical therapist or certified personal trainer who has worked with survivors.Your doctor should be able to give you a recommendation of experienced andReputable professionals who can help you get your exercise program on the right track after your surgery.If you already have an exercise routine that you enjoy, you can continue it up to the day of your surgery, provided you have the energy to do so.A physical therapist or personal trainer can evaluate your existing exercise routine.Modifications that will allow you to work the exercises you enjoy into your post-surgery routine can be shown to you by them.
Step 8: Allow time for healing.
Depending on the type of surgery you've had, the length of time your body needs to heal will vary.Your age, overall health, and other personal factors can affect the average healing time.You need at least three or four weeks to recover from any major surgery before you can begin a whole body exercise program.If your surgery is local to a particular part of your body, you may be able to start exercises that work out other parts of the body while you heal.If you had surgery on one of your legs, you may be able to do upper body strength training.
Step 9: Your doctor can give you permission.
Before starting an exercise program, talk to your doctor or surgeon.Even light or moderate exercise can interrupt your healing process and put you at greater risk for blood clot.Make sure the exercises you do don't interfere with your healing after surgery.A list of any limitations on your movement will be given to you by your doctor.Limitations on the amount of weight you can lift would affect your ability to do strength-training exercises.Tell your doctor that you want to prevent blood clot.They can recommend additional exercises that will help you.
Step 10: Stretching exercises are the first thing to start.
Within days after surgery, stretching exercises can begin.The exercises are designed to increase circulation and decrease scar tissue.The stretching exercises are centered around the surgery area.If you had a mastectomy for breast cancer, you can begin exercising by raising the arm on the same side as your surgery.Put your hand over your head and open and close it 15 to 20 times.If you want to do the same number of reps, bend and straighten your elbow.This and other exercises are designed to increase circulation to the areas of your body that have been affected by surgery.Your physical therapist can give you a list of stretching exercises.Physical therapy exercises can be boring.If your physical therapist gives you the go-ahead to do other activities that exercise the same range of motion, you can do them.
Step 11: It's a good idea to walk every day.
Within a few weeks after your surgery, you should be able to walk.You can return to physical activity gradually and get some cardiovascular exercise that can improve circulation and prevent blood clot.You won't be able to return to the same level of activity you did before surgery.Your body is using its energy to heal while you're in recovery.Slowly work your way up, starting with the lowest intensity possible.You may want to walk for five minutes on your first day.The duration should be increased to six minutes after five minutes.If you want to increase duration slowly, stay at the same level for several days.If you are having trouble breathing or feel pain in your chest, stop immediately.
Step 12: Leg lifts.
It's possible to do leg lifts while lying in bed, even if you're recovering from surgery.Leg lifts can help improve circulation in your leg.Lying on your back with your legs straight out in front of you is how to perform leg lifts in bed.Raise your leg a few inches off the bed and breathe deeply as you hold it.Don't simply drop your leg to the bed, but lower it at roughly the same speed as you raised it.Lower the leg very slowly if you feel strong.Do not hold your breath, just keep breathing.10 to 20 times with each leg.Try to do it three or four times a day.
Step 13: Give yourself time to recuperate.
It's important to give your body time to heal after surgery.If your DVT was treated without surgery, you are at increased risk for another blood clot.If you had surgery, you will need a few weeks to recover.Your doctor will usually advise you to be active as soon as possible.This usually includes bed rest for about an hour, and then brief walking for a few minutes before returning to sleep.Your doctor can give you more exercises to strengthen your legs.
Step 14: Work with a therapist.
If you had surgery for a DVT, a physical therapist will give you a list of exercises you can safely do that will improve your circulation and help restore your strength and range of motion.If you don't get the physical therapist's approval, you will not be allowed to do these exercises.Keeping in mind that exercising too strenuously following a DVT can put you at risk for another blood clot.
Step 15: Try to swim.
Swimming is a low-impact way to get a full-body workout that improves circulation while also giving you a cardiovascular workout.Circulation in your legs can be improved by hanging off the side of the pool and kicking it.Don't overload it.The low impact nature of swimming means you may not realize how hard you are swimming until the next day.If you only anticipate being in the water for a few minutes a day, you should get permission from your doctor or physical therapist.
Step 16: Stand at least once an hour.
You are still at increased risk for developing another blood clot even after you're out of the recovery period.It's important to stay active if you are traveling or have a sedentary job.You should set an alarm or timer for when you're at work.Stand up and move around for a few minutes when the alarm goes off.Walk around the office or outside every other hour.You can do jumping jacks.This will increase your heart rate and improve circulation.Stay active throughout the day.If you have a sedentary job, focus on standing as much as possible.Instead of sitting at your desk, you might stand or pace while talking on the phone.