Living Smart: Avoiding deep vein thrombosis on plane flights

Are you planning a long airplane flight this winter? You should consider your risk for deep vein thrombosis (DVT) and how to minimize it.

Dubbed “coach class syndrome”, concern about DVT has increased due to several cases attributed to long airplane flights.

The dry cabin air contributes to dehydration and may thicken the blood.

Add to this the low cabin pressure and extended periods of immobility in snug seats, and blood may collect in the calves, thighs and pelvis. This creates the potential for blood clots and a life threatening situation if a clot breaks lose and lodges in the lungs.

When a clot forms it may partially or totally block blood flow. Watch for swelling, warmth and redness in the leg, and noticeable pain that increases while standing or walking. If treated, DVT is unlikely to lead to a pulmonary embolism.

Who is at risk?

According to the American Council on Exercise (ACE), if you have cancer, chronic heart or respiratory failure, a predisposition to clotting, varicose veins, obesity, take hormone replacement therapy or are over forty, you are at increased risk for DVT.

Other contributing factors you should consider are; being recently bed ridden due to illness, surgery or injury, suffering a blow to the leg, pregnancy or a recent delivery.

Consult your physician about your risk for DVT, how to prevent it and if other aid,s such as compression stockings or a blood thinner, might help you.

During flights longer than three hours it is suggested that you walk around the cabin every 15-30 minutes.

Sleep for brief periods only, drink water and limit your alcohol and caffeine intake, which may contribute to dehydration.

Shift your position frequently, do not cross your legs and stretch while seated. During layovers, walk briskly through the airport.

In-flight exercises

ACE suggests the following in-flight exercises to reduce your risk for DVT.

Foot Lifts: Raise your toes as high as possible while keeping you heels on the floor. Raise your heels while keeping the balls of your feet on the floor. Alternate and repeat 20 times.

Knee Lifts: While keeping your knee bent, raise your leg while tensing your thigh muscle. Repeat 20 times and alternate legs.

Ankle Rotations: Lift your foot and move your toes in a circle, first one direction and then the other. Repeat with the other foot.

Knee to Chest: Bend forward slightly, wrapping your hands around your left knee and pull it toward your chests. Hold for 15 seconds, lower the leg slowly and repeat on the opposite side.

Forward bends: Place both feet on the floor and pull your abdomen in. Bend slowly forward and “walk” your fingers along your shins to your ankles. Hold for 15 seconds and sit up slowly.

Shoulder rolls: Raise your shoulders and move them forward, downward and then backward in a smooth circular movement.

Upper Body Stretch: Stretch both arms above your head. With your right hand, grab your left wrist and pull it slowly to the right. Hold for 15 seconds and change arms.

Shoulder Stretch: With your right hand, grab your left elbow and pull your outstretched left arm toward your right shoulder. Hold for 15 seconds and change arms.

Neck roll: Relax your shoulders, let your head drop to your right shoulder and slowly roll your head to the front and then to your left side. Repeat five times.

The article is not intended to be definitive and is not a substitute for advice from your physician, who should be your first contact for questions regarding DVT.

A few simple exercises and a little advance planning can reduce your risk for DVT and assure that you have a more enjoyable flight.

Green Valley resident Ann Sirianni is an ACE Advanced Health & Fitness Specialist. Contact her at 465-1221 or gvfitness@cox.net.