Blood clot prevention exercises: 8 exercises to help prevent deep vein thrombosis (DVT)
8 exercises to help prevent deep vein thrombosis (DVT)
Work from home has become a reality for a large number of people across the world due to the tremendous effects caused by the COVID-19 pandemic. Although avoiding the commute is a crucial tool in preventing COVID-19 amidst the crisis, the sedentary lifestyles during working from home or even a long travel journey pose significant risks on health and wellbeing, especially when it comes to venous problems. Deep vein thrombosis, as one of the most common venous diseases, is a blood clot in a vein that usually develops in the legs. Long period of immobility e.g. sitting for long periods of time does not allow the calf muscles to contract, leading to impaired blood circulation and potentially causing deep vein thrombosis. As keeping blood moving to all areas of the body helps prevent blood clot formation, simple movements and stretches can help reduce the risk for deep vein thrombosis, allowing for healthy habits during work from home periods.
Get to know deep vein thrombosis
Deep vein thrombosis occurs when a blood clot (known as thrombus) forms in one or more of the deep veins in the body, usually in the legs. Despite deep vein thrombosis can occur without noticeable symptoms, common warning signs and symptoms of deep vein thrombosis include pain or soreness in the affected leg that usually starts in the calf, swelling or a feeling of warmth in the affected leg and red or discolored skin on the leg. Deep vein thrombosis can potentially develop due to certain conditions that affect how blood clots. It usually happens after prolonged immobilization periods, such as sitting in a long travel journey and deskbound habits that limit leg movement longer than 4-8 hours.
A potentially life-threatening complication associated with deep vein thrombosis is a pulmonary embolism (PE). It occurs when a blood vessel in the lung becomes blocked by blood clots that travel to the lungs from deep veins in the legs. Symptoms and severity of a pulmonary embolism depend on the size of the clot and where it lodges in the lung. If the blood clot is considerably large enough to completely block the vessels in the lung, it can possibly lead to sudden death.
Simple exercises to help prevent deep vein thrombosis
If you are getting stuck sitting for a long time during working from home, these 8 simple exercises can enhance blood circulation, lowering the chances of deep vein thrombosis.
Exercise 1: Ankle rotation
Raise your feet slightly off the floor. With your toes upward, rotate the ankles clockwise slowly and hold for a few seconds then return to starting position and repeat 10 times. After that, rotate the ankles anti-clockwise slowly and hold for a few seconds then return to starting position and repeat 10 times.
Exercise 2: Forefoot rising and hind foot rising
Putting both feet on the floor. Rise the forefoot up while the rear foot remains touching the floor and hold for 5 seconds. After that, slowly point the toes toward the floor. Lift the sole up, hold for 5 seconds. Repeat 10 times for each foot.
Exercise 3: Knee uplifting
Putting both feet on the floor. Slightly lift the knee up and hold for 5 seconds. Repeat 10 times/ each knee.
Exercise 4: Neck rotation
Slightly turn your neck clock-wise 10 times and anti-clockwise 10 times, alternately.
Exercise 5: Shoulder rotation
Rotate the shoulders forward 10 times and then backward 10 times.
Exercise 6: Hand and finger flicking
Flick hands and fingers 10-20 seconds each time, repeat as needed.
Exercise 7: Arm stretching
Bring two arms overhead with two hands joining together. Stretch arms upwards with palms pointing forward and hold for 5 seconds. Then Stretch arms upward with palms pointing upward and hold for 5 seconds. Repeat alternately for 10 times.
Exercise 8: Walking
Instead of being deskbound, take a regular break by moving or walking for toilets or drinking water is recommended.
Sedentary lifestyles while COVID-19 restrictions are imposed often provide an associative risk of conditions such as deep vein thrombosis. To avoid such extreme consequence, people need to ensure they take direct action and pursue healthy habits to incorporate more activity into their daily routines. Simple exercises can be easily conducted anywhere, allowing more efficient blood flow and lowered the risk of blood clot formation. Nevertheless, if warning signs of deep vein thrombosis exhibit, e.g. leg pain especially in the calf, swelling or a feeling of warmth in the affected leg and skin discoloration, immediate medical assistance provided by the expert vascular specialist must be sought.
In-Flight Fitness – Blood Clots
Last updated: June 1, 2023
Don’t let cramped conditions put you at risk of DVT. Keep your body moving – even when traveling by airplane. Take proper precautions to reduce the risk of “Economy Class Syndrome.”
- Ankle Circles: Lift your feet off the floor and twirl your feet as if you’re drawing circles with your toes. Continue this for 15 seconds, then reverse direction. Repeat as desired.
- Foot Pumps: Keep your heels on the floor and lift the front of your feet toward you as high as possible. Hold for a second or two, then flatten your feet and lift your heels as high as possible, keeping the balls of your feet on the floor. Continue for 30 seconds, and repeat as desired.
- Knee Lifts: Keeping your leg bent, lift your knee up to your chest. Bring back to normal position and repeat with your other leg. Repeat 20 to 30 times for each leg.
- Shoulder Roll: Lift your shoulders upward, then pull them backward, downward, and forward, creating a gentle circular motion. Continue for 30 seconds. Then reverse direction if desired.
- Arm Curl: Start with arms on chair rests, bent at a 90-degree angle. Raise one hand up to your chest and back down. Alternate hands and continue for 30 seconds. Repeat as desired.
- Knee to Chest: With both hands clasped around your right knee, bend forward slightly and pull your knee to your chest. Hold the stretch for 15 seconds; then slowly let your knee down. Repeat the same stretch with your left knee. Perform 10 stretches for each leg.
- Forward Flex: Keep both feet on the floor and slowly bend forward, reaching for your ankles. Hold the stretch for 15 seconds and slowly return to a normal seated position.
- Overhead Stretch: Raise both hands straight up over your head. Use one hand to grab the wrist of the opposite hand and gently pull to one side. Hold the stretch for 15 seconds, and repeat with the other arm.
- Shoulder Stretch: Bring your right hand over your left shoulder. Then place your left hand behind your right elbow and gently pull your elbow toward your body. Hold the stretch for 15 seconds and repeat with the other arm.
- Neck Roll: Relax your neck and shoulders. Then drop your right ear to your right shoulder and gently roll your head forward and to the other side, holding each position about 5 seconds. Repeat 5 times.
- Try to keep your feet elevated by using the leg rests at the highest elevation. Rest your feet on your carry-on luggage if necessary.
- If you have an opportunity to move around the cabin, walk to the restroom and back.
- Drink plenty of fluids, preferably water, to avoid dehydration.
- Walk for 30 minutes before boarding the plane.
- If you are on anticoagulants, consider wearing a medical alert ID bracelet or necklace when you travel.
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How to prevent blood clots: effective methods of prevention
- 1 Prevention of blood clots: effective methods, instructions and recommendations
- 1.1 Regular exercise
- 1.2 Effective nutrition in the prevention of blood clots
- 1.3 Breaking bad habits is an important part of prevention blood clots
- 1.4 Weight loss
- 1.5 Hand hygiene
- 1.6 Thrombosis prevention: the role of proper nutrition
- 1.7 Avoiding fatigue is one of the key factors in preventing blood clots
- 1. 8 Avoiding prolonged sitting or standing
- 1.9 Regular blood pressure measurement
- 1.10 Prevention of venous disease
- 1.1 1 Pulsing the legs: how to help the body prevent blood clots
- 1.12 Individual approach
- 1.13 Managing stress
- 1.13.1 Stress causes blood clots
- 1.13.2 Sleep and exercise as methods of coping with stress
- 1.13.3 Nutrition and proper diet
- 1.14 Prothrombin inhibitors: effective means of preventing thrombosis
- 1.16 Prevention of thrombosis: antithrombotic drugs
- 1.17 Surgery
- 1.18 Related videos:
Methods for preventing blood clots: how to avoid blood clots in the circulatory system? Learn about diet, exercise, medications, and other ways to prevent blood clots.
Cardiovascular disease is one of the most common causes of death today. Among them, a special place is occupied by the formation of blood clots – blood clots, which can significantly impair the quality of life and even lead to death. However, thanks to scientific research and medical practice, there are effective methods that help prevent blood clots and keep blood vessels healthy.
One of the key ways to protect against blood clots is to lead a healthy lifestyle. Regular exercise, a moderate diet, not smoking, and avoiding alcohol all help reduce the risk of blood clots and increase overall body performance. It is also recommended to regularly monitor cholesterol and blood sugar levels to reduce the likelihood of developing cardiovascular disease.
Another important method of preventing blood clots is proper clothing, especially on long flights and travel. Compression socks or tights help improve blood circulation and reduce the risk of blood clots in the lower extremities. It is also recommended to frequently change the position of the body when sitting or standing for a long time to avoid stagnation of blood in the legs.
It is important to remember that the prevention of blood clots is a concern for the health of the whole organism. Compliance with the correct daily routine, moderate nutrition, physical activity and following the doctor’s recommendations will help maintain the health of the heart and blood vessels for many years to come.
Physical activity plays an important role in the prevention of thrombosis.
Regular exercise helps improve blood circulation, helps lower blood cholesterol, and has a positive effect on heart function.
For the prevention of thrombosis, it is recommended to play sports or exercise for at least 30 minutes a day, at least 3-4 times a week. A good choice is swimming, running, Nordic walking, yoga classes.
- It is important to choose physical activity according to age and fitness.
- Before starting classes, you should consult a doctor and have a medical assessment of your health.
- During exercise, it is necessary to monitor the frequency of the pulse and breathing.
- Before classes, you need to warm up and after – perform a set of stretches.
- It is important to choose the right footwear and clothing for your workout.
Moderate exercise has a positive effect on the human body and helps strengthen the cardiovascular system, and following the recommendations of doctors and experts will help take care of your health and avoid blood clots.
Effective nutrition in the prevention of blood clots
Blood clots are a dangerous disease that can lead to serious consequences such as stroke and heart attack. However, there is an effective method of prevention – this is proper nutrition.
It is important to eat foods rich in vitamin E , which helps prevent blood clots. Such foods include fish, nuts, greens and cereals.
The most important role in the prevention of blood clots is played by regular water intake . The lack of water in the body increases the viscosity of the blood, which leads to the formation of blood clots. Therefore, it is recommended to consume at least 1. 5-2 liters of water per day.
It is also necessary to exclude from the diet foods containing cholesterol, which is the main risk factor for thrombosis. These products include fatty meat foods, butter, smoked meats and margarine.
It is important to follow the diet and avoid long breaks between meals, as this increases the concentration of glucose in the blood, which in turn contributes to the formation of blood clots.
Proper nutrition is one of the most effective ways to protect against diseases, so take care of your health and eat right to prevent blood clots!
Breaking bad habits is an important part of preventing blood clots
Smoking and alcohol consumption are two of the main risk factors for blood clots. Smoking increases the level of coagulation factors in the blood, constricts blood vessels and increases the risk of blood clots. Alcohol, in turn, increases the viscosity of the blood, which also contributes to the formation of blood clots.
Smoking cessation and moderate alcohol consumption can significantly reduce the risk of blood clots. For example, people who quit smoking reduce their risk by 50% after just one year. In addition, smokers who have stopped smoking can replace their bad habits with healthy ones, such as exercising or yoga.
Overeating and malnutrition also have a harmful effect on the circulatory system. Avoid foods high in saturated fats, like fatty meats and butter, as well as fast foods and sweets. It is better to choose fresh vegetables and fruits, healthy cereals for breakfast and protein foods such as fish and chicken for lunch.
- Total: Giving up bad habits should become an integral part of your life if you want to protect yourself from blood clots.
- Smoking and alcohol increase the risk of blood clots, so keep alcohol to a minimum and stop smoking.
- Improper diet can also contribute to blood clots, so it is better to eat healthy and avoid fatty and fried foods.
In addition to keeping an eye on your cholesterol and blood pressure, it is important to control your weight in order to prevent thrombosis. Excess weight not only increases the risk of thrombosis, but also increases the load on the cardiovascular system as a whole.
To lose weight and reduce the risk of blood clots, you should eat right and exercise. Don’t expect quick results, it’s best to gradually reduce your calorie intake and increase your physical activity.
In addition, it is important to pay attention to your lifestyle. Avoid prolonged sitting and a passive lifestyle, take regular walks and exercise.
If you have medical contraindications to certain exercises or diets, don’t experiment. Be sure to consult with your doctor to choose the best tactics for the prevention of thrombosis in your case.
One of the most important measures to prevent thrombosis is hand hygiene. Wash them regularly with soap and warm water, especially before meals and after visiting public places. The presence of germs and bacteria on the hands can cause inflammatory processes that increase the risk of blood clots.
If you do not have access to soap and water, use antiseptic gels that contain at least 60% alcohol. You should also avoid touching your face, eyes, and nose without first washing your hands.
If you are in public places such as office, public transport, etc., avoid contact with surfaces that are constantly used by many people. Use your fingertips to press buttons in elevators and lower toilets in restrooms.
Do not forget about such an important measure of hand hygiene as cutting nails. Under a microscope, nails look like small bristles with a lot of germs and bacteria. Having long nails can lead to skin infection and possible thrombosis.
In general, hand hygiene is not only a measure for the prevention of thrombosis, but also a measure for the prevention of many other diseases. Remember that taking care of your own health is the key to a long and happy life!
Prevention of thrombosis: the role of proper nutrition
Proper nutrition is one of the important methods for preventing the development of blood clots. Inclusion in the diet of certain foods helps reduce the risk of blood clots.
- Fish and seafood . Their regular use helps to reduce blood viscosity and lower cholesterol levels.
- Garlic . Contains alicin, which has a beneficial effect on the condition of blood vessels and prevents the formation of blood clots.
- Olive oil . Rich in monounsaturated fatty acids that help lower blood cholesterol levels.
- Fruits and vegetables . Their use helps to improve the functioning of the cardiovascular system and reduce the risk of thrombosis.
In addition, it is necessary to limit the intake of animal fats, sugar and salty foods, which increase the risk of thrombosis.
The absence of overwork is one of the key factors in preventing the formation of blood clots
In order to prevent the formation of blood clots, it is necessary to monitor your health and not overwork your body. Overwork can be caused by both physical and emotional stress.
To avoid physical overwork, it is important to monitor your daily routine and not overload yourself with an excessive number of activities. You need to take breaks from work, exercise and watch your diet.
Emotional stress can also cause overwork. In order to avoid it, you need to use relaxation methods, pause, monitor your emotions, interests and desires.
- Take time to sleep and rest . You need to get at least 7-8 hours of sleep a day.
- Exercise . Regular exercise, yoga or fitness improves blood circulation and prevents blood clots.
- Eat right . You need to eat more vegetables, fruits, proteins and less fatty foods.
The general recommendation is to monitor your health and not overwork your body, then you will significantly reduce the risk of blood clots.
Avoidance of prolonged sitting or standing
Prolonged sitting or standing in one position may increase the risk of blood clots in the veins. Therefore, it is important to take breaks and change postures when working at a computer, reading or a long trip.
If the job requires prolonged sitting, it is recommended to get up regularly and do some simple leg and foot exercises. This will help improve circulation and prevent blood clots.
Standing work can also increase the risk of blood clots, so it’s important to take breaks and sit for a moment, do some light exercise and, if possible, set up a footrest.
- Take breaks when working in one position for a long time.
- Do simple leg and foot exercises.
- Install the footrest when working at the table.
- Take breaks and sit while standing.
Checking your blood pressure regularly
One of the most important ways to prevent blood clots is to check your blood pressure regularly. High blood pressure can lead to damage to the walls of blood vessels and the formation of blood clots.
Check your blood pressure at least every 3 months, especially if you are over 40, obese or diabetic. This will help to detect an increase in pressure at an early stage and prevent the development of serious diseases.
A blood pressure cuff must be used to measure blood pressure. Be careful when choosing a cuff and make sure it fits your arm size.
Remember that measuring your blood pressure regularly is an easy and effective way to prevent blood clots and other serious illnesses. Don’t forget about it and watch your health!
Prevention of venous disease
Venous disease is a fairly common phenomenon that occurs due to dysfunction of the venous valves and vessel walls. Prevention of these diseases is an important measure that should be taken to maintain health.
The main methods of preventing venous diseases are:
- Regular exercise – improves blood circulation, reduces the risk of blood clots and pulmonary embolism syndrome.
- Weight control – being overweight is a risk factor for the development of venous disease.
- Avoiding prolonged immobility – when sitting or standing for a long time, periodically change the position of the body, perform simple exercises (for example, raise and lower socks).
- Wearing compression stockings Compression stockings or pantyhose improve circulation in the legs and reduce swelling.
- Nutrition – you should eat foods rich in vitamin C, which strengthens the walls of blood vessels, and folic acid, which is the prevention of thrombosis.
- Smoking cessation – nicotine constricts blood vessels and increases the risk of blood clots.
Compliance with the above recommendations is a simple and effective way to prevent venous diseases and maintain the health of the venous system for many years.
Leg Throbbing: How to Help Your Body Prevent Blood Clots
Leg Throbbing is a natural process that ensures blood flow to the lower body. Thus, we can avoid the formation of blood clots, which can lead to serious diseases. However, if we do not pay attention to the insufficient pulsation of the legs, a problem may arise.
As you already know, blood clots can be very dangerous and cause many health problems. To prevent blood clots, it is very important to monitor the pulsation of the legs and take action if it does not occur properly.
- One way to help restore the pulse in your legs is through exercise. Regular walks, sports and light kneading will help improve blood circulation in the legs.
- It is also very important to maintain the correct posture of the body while working at a computer or sitting at a table. Even distribution of body weight will help reduce pressure on the legs and improve blood circulation.
- Optionally, compression stockings or bandages can be used to help blood flow through the veins more quickly.
It is important to remember that the prevention of blood clots is a process that requires constant attention and care for your health. If you notice any changes in the pulsation of your legs, be sure to see a doctor so that he can give advice and help you stay healthy for years to come.
Each person is unique, and therefore it is important to consider individual differences in the prevention of blood clots. For example, if there are risk factors, it is recommended to review your lifestyle and make adjustments.
It is important to note that thromboprophylaxis should be started even if the person has no obvious symptoms of the disease. A doctor can help determine individual risk and choose the best prevention strategy.
It is equally important to avoid habits that promote blood clots, such as smoking or drinking alcohol. It is also recommended to lead an active lifestyle, exercise regularly and monitor your weight.
- For those who spend a lot of time at the computer or on long flights, it is recommended to take breaks and exercise to improve blood circulation in the legs.
- People who have a hereditary predisposition to thrombosis should periodically check the condition of their blood vessels and monitor the level of platelets.
In any case, the prevention of blood clots should be comprehensive and based on an individual approach to each patient.
Stress causes blood clots
Stress leads to increased levels of hormones that can lead to blood clots. Regular stress can damage arteries and increase blood clotting levels, which increases the risk of blood clots.
One way to prevent blood clots is to manage stress. Large studies have shown that positive thinking, meditation, yoga and other techniques can significantly reduce stress levels and the risk of blood clots.
Sleep and exercise as ways to manage stress
Good sleep and regular exercise can also help you manage stress. Sleep helps the body energize, and physical activity helps to produce endorphins – hormones of joy that reduce stress levels.
It is recommended that you get enough sleep – 7 to 9 hours a day – and exercise regularly – at least 30 minutes a day.
Nutrition and proper diet
Eating nutritious foods can also help you cope with stress. The body needs plant-based nutrition, healthy fats and proteins to function properly. Regular consumption of raw greens, vegetables, fruits, and nuts can reduce stress levels and the risk of blood clots.
It is also important to properly distribute meals and eat small meals to ensure a regular supply of energy and reduce stress.
Prothrombin inhibitors: effective means of preventing thrombosis
Prothrombin inhibitors are one of the most effective means of preventing thrombosis. They inhibit the activity of the prothrombin factor, which plays a key role in the formation of blood clots.
Prothrombin inhibitors are used to prevent blood clots in patients at high risk of thrombosis, such as the elderly, obese, diabetic, cardiovascular, and other patients.
Prothrombin inhibitors reduce the risk of blood clots so that their use is necessary in most cases. However, before use, it is necessary to consult a doctor and evaluate the benefits and risks of using this drug in a particular case.
- Benefits of using prothrombin inhibitors:
- Reduced risk of blood clots
- Improved blood flow
- Prevention of heart disease
is an effective and safe means of preventing thrombosis, which has many positive effects on health. However, before taking it, you should consult your doctor and evaluate the potential risks and side effects.
Use of powerful anticoagulants
Strong anticoagulants are often used to prevent blood clots, drugs that reduce blood clotting and slow blood clotting.
One of the most effective anticoagulants is heparin, which is usually prescribed in hospitals before surgery or for acute circulatory problems. It acts quickly and helps prevent blockages from forming in the blood vessels.
Direct oral anticoagulants such as dabigatran, rivaroxaban and apixaban are also widely used. They are more convenient to use than heparin because they can be drunk as tablets rather than injected intravenously. However, before their appointment, it is necessary to conduct a complete examination of the patient and assess the risk of bleeding.
- Powerful anticoagulants help prevent blood clots and blockages in blood vessels.
- Heparin and direct oral anticoagulants are effective anticoagulants.
- The use of anticoagulants should be carried out under the supervision of a physician and after a complete examination of the patient.
Prevention of thrombosis: antithrombotic drugs
Thrombosis is a pathological condition that occurs due to the formation of blood clots in the blood vessels. It is very important to prevent the formation of blood clots, as they can lead to serious complications, including heart attack and stroke. Antithrombotic drugs are one way to combat thrombosis.
There are different types of antithrombotic drugs: the effectiveness of each depends on the specific needs of the patient and the characteristics of his condition. Some antithrombotic drugs work on the background blood system, others on platelet disaggregation.
The most commonly prescribed antithrombotic drug is aspirin, which reduces the ability of the blood to clot and form clots. Doctors may also prescribe other drugs to prevent thrombosis, such as heparin, which prevents blood clots from forming in small vessels.
- The good news is that many antithrombotic drugs are available without a prescription, such as aspirin and some other drugs.
- However, it is important to remember that antithrombotic drugs are not a panacea. They may help prevent thrombosis, but cannot guarantee 100% protection.
In any case, if you want to use antithrombotic drugs to prevent thrombosis, you should discuss this issue with your doctor. Only he will be able to choose an effective drug and correctly determine the dosage.
Surgery is one of the ways to prevent thrombosis. It is used when other methods cannot help the patient. The surgical method consists in removing the thrombus and restoring normal blood circulation in the damaged vessels.
Contraindications to surgical intervention may be intoxication of the body, dysfunction of internal organs, as well as age restrictions.
Before the operation, the patient undergoes special training, which may include several types of studies: angiography, ultrasound, etc. In addition, after the operation, the patient is prescribed a course of drugs to prevent thrombosis.
Surgical intervention is a rather complicated procedure, so the patient must strictly follow all the doctor’s recommendations after the operation and periodically undergo additional studies to evaluate the effectiveness of the procedure.
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Fitness expert names exercises to prevent blood clots
Blood clots can cause a fatal condition. For example, it can cause a pulmonary embolism, where the clot travels to the lungs, and an ischemic stroke. The risk of such an outcome increases in the absence of physical activity.
© Photo: Volgogradskaya Pravda publishing house / archive
According to fitness expert Haylin Ryan-Cowser, maintaining good circulation throughout the day can help reduce the risk of blood clots, according to the Daily Express.
Most people spend most of their day at the table. Therefore, it is important to do a “quick workout”. The specialist identified the following exercises:
- ankle rotation,
- foot extension and flexion,
- raise knees to chest,
- shoulder roll,
- Easy walk 5–10 minutes every two hours.
A wider range of exercises includes cardio such as walking, cycling and rowing. The expert advised doing them 3-4 times a week. This will then improve circulation and cardiovascular health, which will help reduce the risk of blood clots.
Also advised to prevent this problem:
- drink plenty of water to avoid dehydration,
- get rid of excess weight,
- wear special socks to improve blood circulation.
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