What are the best exercises to prevent deep vein thrombosis. How can simple movements reduce the risk of blood clots. Why is it important to stay active during prolonged periods of sitting. What are the warning signs of DVT that require immediate medical attention.

Understanding Deep Vein Thrombosis (DVT): Causes and Risks

Deep vein thrombosis (DVT) is a serious medical condition that occurs when a blood clot forms in one or more of the deep veins in the body, typically in the legs. This condition can arise from prolonged periods of immobility, such as sitting for extended periods during work-from-home situations or long travel journeys.

What causes DVT? The primary culprit is often a lack of movement, which impairs blood circulation. When the calf muscles remain inactive for long periods, they fail to contract, leading to poor blood flow and potentially causing clots to form.

• Prolonged sitting (4-8 hours or more)
• Sedentary lifestyle
• Long-distance travel
• Certain medical conditions affecting blood clotting

Why is DVT dangerous? The most severe complication of DVT is pulmonary embolism (PE), a potentially life-threatening condition where a blood clot travels to the lungs and blocks a blood vessel. The severity of PE depends on the size of the clot and its location in the lung, with large clots potentially causing sudden death.

Recognizing the Warning Signs of Deep Vein Thrombosis

While DVT can occur without noticeable symptoms, there are several warning signs to be aware of. What should you look out for?

• Pain or soreness in the affected leg, often starting in the calf
• Swelling in the affected leg
• A feeling of warmth in the affected area
• Red or discolored skin on the leg

When should you seek medical help? If you experience any of these symptoms, especially if they occur suddenly or worsen over time, it’s crucial to consult a vascular specialist immediately. Early detection and treatment can prevent serious complications.

The Importance of Movement in Preventing Blood Clots

Why is movement so crucial in preventing DVT? Regular physical activity, even in small amounts, helps keep blood flowing throughout the body. This circulation is essential in preventing the formation of blood clots.

How does movement help? When muscles contract, especially in the legs, they squeeze the veins and push blood back towards the heart. This action, known as the muscle pump, is a natural mechanism that helps prevent blood from pooling in the veins and forming clots.

Benefits of Regular Movement:

• Improved blood circulation
• Reduced risk of clot formation
• Enhanced overall cardiovascular health
• Increased muscle tone and flexibility

8 Simple Exercises to Prevent Deep Vein Thrombosis

Incorporating these exercises into your daily routine can significantly reduce the risk of DVT, especially if you spend long periods sitting. How often should you perform these exercises? Aim to do them every hour or two during prolonged periods of inactivity.

1. Ankle Rotation

How to perform ankle rotations:

1. Raise your feet slightly off the floor
2. With toes pointing upward, rotate ankles clockwise 10 times
3. Hold each rotation for a few seconds
4. Repeat the process anti-clockwise 10 times

What does this exercise achieve? Ankle rotations improve circulation in the lower legs and feet, areas prone to blood clot formation.

2. Forefoot and Hindfoot Rising

Steps for forefoot and hindfoot rising:

1. Place both feet flat on the floor
2. Raise the forefoot while keeping the heel on the ground, hold for 5 seconds
3. Lower the forefoot and raise the heel, pointing toes towards the floor
4. Hold for 5 seconds
5. Repeat 10 times for each foot

Why is this exercise effective? It engages different muscle groups in the feet and calves, promoting blood flow throughout the lower legs.

3. Knee Lifting

How to perform knee lifts:

1. Sit with both feet on the floor
2. Lift one knee slightly, hold for 5 seconds
3. Lower the knee and repeat with the other leg
4. Perform 10 repetitions for each knee

What are the benefits of knee lifts? This exercise activates the large muscles in the thighs, stimulating blood circulation in the upper legs.

4. Neck Rotation

Steps for neck rotation:

1. Gently turn your neck clockwise 10 times
2. Reverse direction and rotate anti-clockwise 10 times

How does neck rotation help prevent DVT? While primarily targeting the upper body, this exercise promotes overall circulation and can help relieve tension that may contribute to poor posture and reduced blood flow.

5. Shoulder Rotation

How to perform shoulder rotations:

1. Rotate shoulders forward 10 times
2. Rotate shoulders backward 10 times

What is the purpose of shoulder rotations? This exercise improves upper body circulation and can help alleviate tension from prolonged sitting, indirectly supporting overall blood flow.

6. Hand and Finger Flicking

Steps for hand and finger flicking:

1. Flick hands and fingers vigorously for 10-20 seconds
2. Repeat as needed throughout the day

Why is this exercise beneficial? While not directly related to leg circulation, hand and finger flicking promotes blood flow in the extremities and can help maintain overall circulatory health.

7. Arm Stretching

How to perform arm stretches:

1. Raise both arms overhead, joining hands
2. Stretch arms upward with palms forward, hold for 5 seconds
3. Switch to palms facing upward, hold for 5 seconds
4. Repeat alternating 10 times

What does arm stretching accomplish? This exercise promotes upper body circulation and can help counteract the effects of prolonged sitting on overall blood flow.

8. Walking

How to incorporate walking into your routine:

• Take regular breaks from sitting
• Walk to the restroom or to get water
• Aim for short walks every hour if possible

Why is walking so effective in preventing DVT? Walking is one of the best exercises for promoting overall circulation. It engages multiple muscle groups, particularly in the legs, stimulating blood flow and reducing the risk of clot formation.

Incorporating DVT Prevention Exercises into Your Daily Routine

How can you make these exercises a regular part of your day? Consistency is key when it comes to preventing DVT. Here are some strategies to help you incorporate these exercises into your daily routine:

• Set reminders on your phone or computer to take movement breaks
• Perform leg exercises during phone calls or virtual meetings
• Use a standing desk for part of your workday
• Take short walks during lunch breaks
• Do a full set of exercises before and after long periods of sitting

What’s the ideal frequency for these exercises? Aim to perform some form of movement every 30-60 minutes during prolonged periods of sitting. Even brief periods of activity can make a significant difference in reducing your risk of DVT.

The Role of Hydration in DVT Prevention

How does staying hydrated help prevent DVT? Proper hydration is often overlooked in DVT prevention, but it plays a crucial role. Adequate fluid intake helps maintain blood viscosity, making it less likely to clot.

What are some tips for staying hydrated throughout the day?

• Keep a water bottle at your desk and refill it regularly
• Set reminders to drink water every hour
• Consume water-rich foods like fruits and vegetables
• Limit caffeine and alcohol intake, as they can contribute to dehydration

How much water should you drink? While individual needs vary, aim for at least 8 glasses (64 ounces) of water per day. Increase this amount if you’re physically active or in a warm environment.

Additional Lifestyle Factors for DVT Prevention

What other lifestyle changes can help reduce your risk of DVT? While exercise and movement are crucial, several other factors can contribute to DVT prevention:

Maintain a Healthy Weight

Why is weight management important for DVT prevention? Excess weight puts additional pressure on your veins, particularly in the legs, increasing the risk of DVT. Maintaining a healthy weight through balanced nutrition and regular exercise can significantly reduce this risk.

Quit Smoking

How does smoking affect DVT risk? Smoking damages blood vessels and increases the likelihood of clot formation. Quitting smoking can dramatically improve your overall vascular health and reduce DVT risk.

Manage Underlying Health Conditions

What health conditions can increase DVT risk? Certain medical conditions, such as heart disease, diabetes, and some autoimmune disorders, can increase your risk of DVT. Working closely with your healthcare provider to manage these conditions is crucial for DVT prevention.

Consider Compression Socks

How do compression socks help prevent DVT? Compression socks apply gentle pressure to your legs, promoting blood flow and reducing the risk of clot formation. They can be particularly beneficial during long periods of sitting or travel.

When to Seek Medical Attention for DVT Concerns

While prevention is crucial, it’s equally important to know when to seek medical help. What are the signs that warrant immediate medical attention?

• Sudden swelling in one leg
• Pain or tenderness in the leg that worsens when standing or walking
• Warm skin on the affected leg
• Red or discolored skin on the leg
• Unexplained shortness of breath
• Chest pain or discomfort that worsens when you take a deep breath
• Lightheadedness or fainting

Why is prompt medical attention important? Early diagnosis and treatment of DVT can prevent serious complications, including pulmonary embolism. If you experience any of these symptoms, especially if they occur suddenly, contact your healthcare provider immediately or seek emergency medical care.

In conclusion, preventing deep vein thrombosis is largely about maintaining an active lifestyle, even when work or travel necessitates long periods of sitting. By incorporating these simple exercises into your daily routine, staying hydrated, and being aware of the risk factors and warning signs, you can significantly reduce your risk of developing this potentially dangerous condition. Remember, small changes in your daily habits can have a big impact on your vascular health and overall well-being.

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. 

Exercises to Help Prevent Blood Clots

Certain exercises can help reduce the risk of blood clots. But why are these exercises important?

Deep vein thrombosis (DVT) is a condition of the circulatory system. Specifically, it refers to a blood clot in a large vein that typically forms in the lower leg. The medical term for it is venous thromboembolism (VTE). 

A blood clot can partially or fully block blood flow in blood vessels. If left untreated, a blood clot can break off and travel via the bloodstream to the lungs, where it can cause a blockage in blood flow – this is called pulmonary embolism (PE), and it can lead to life-threatening complications. 

The Centers for Disease Control and Prevention (CDC) and the National Blood Clot Alliance estimate that some 900,000 Americans suffer from DVTs every year. Venous thromboembolism causes 100,000 deaths annually – this is more than motor vehicle accidents, AIDS, and breast cancer combined. Yet, these deaths from dangerous blood clots are preventable. One of the ways to accomplish this is with exercises that improve circulation.

What are the risk factors for DVT?

Most people associate DVT with airplane travel; however, the truth is that inactivity of any kind increases your risk of developing a blood clot. It can include spending long hours working at a desk or sitting on a couch watching TV. This is because when the calf muscles don’t contract, the blood circulation in the lower extremities slows down, and it increases your risk of blood clots.

Besides a sedentary lifestyle, other more important risk factors for DVT include older age, being overweight or obese, cancer, prolonged bed rest, pregnancy, birth control pills, smoking, and a family history of clots.

How do you prevent blood clots naturally?

Certain lifestyle changes, such as getting regular exercise, quitting smoking, and maintaining a healthy weight, can reduce your risk of blood clots. Even some simple stretching exercises throughout the day can help keep blood moving and prevent DVT. 

Can exercise prevent blood clots?

Yes, a regular exercise routine can help to reduce your risk of blood clots and prevent DVT complications. As mentioned, long periods of inactivity increase your risk of DVT.

Does walking help prevent blood clots?

In healthy people, regular physical activity such as walking can help to ensure good circulation and prevent DVT. 

However, certain people are at increased risk of deep vein thrombosis, such as people admitted to the hospital. In such individuals, doctors may prescribe medicines such as heparin and enoxaparin (Lovenox) – they are called blood thinners – for preventing blood clots. 

There are other ways of keeping the blood pumping during prolonged inactivity in hospitalized individuals. These include sequential compression devices (SCDs) and/or compression stockings that squeeze the leg muscles and keep blood flowing.

If you are hospitalized or on prolonged bed rest, it’s important to carefully follow professional medical advice to avoid life-threatening complications of deep vein thrombosis and pulmonary embolism.

How much exercise do you need to prevent blood clots? 

Doctors recommend regular exercise, ideally for a minimum of 30 minutes every day, to improve circulation. Exercise also helps to keep you at a healthy weight (being overweight or obese is a risk factor for DVT). 

Exercises to prevent deep vein thrombosis (blood clot in the legs)

Walking

It’s important to keep moving throughout the day. Try to incorporate some leg exercises into your daily routine. If you’re stuck to a desk, take short walks around your office or home every couple of hours. This will keep the blood pumping and reduce your risk of blood clots. The same is true for long flights or road trips. On flights, get up from your seat or stretch in place whenever possible. During road trips, make regular stops to stretch your legs and get your blood circulation going. 

Seated Exercises

If you can’t get up and walk around, do 5-10 repetitions of these chair exercises every half an hour.

Foot Pumps: Keep both feet flat on the floor. Raise your toes and heels off the floor alternately, holding for a count of three.  

Ankle Circles: Lift both feet off the floor and make circles in the air with your toes.

Leg Raises: If space allows, raise the left foot and stretch your leg straight until your foot is parallel to your knee. Repeat on the other side. If space is cramped, such as on an airplane, lift the left knee to your chest. Repeat with the other leg. 

Shoulder Rolls: Blood clots are less common in the arms, but they can occur. To keep blood flowing in your upper body, perform shoulder rolls by raising your shoulders and rotating them forward, followed by rotating them in the reverse direction.

Stretching Exercises

If you are bed-bound for long periods after surgery or due to an injury or illness, some simple stretches and controlled movement while lying down can reduce your risk of forming clots. These exercises include foot pumps, similar to what you would do in a chair, but by flexing your toes towards your head and away from your head. You can also do thigh stretches by lying on your back, keeping your legs straight, raising one leg at a 90-degree angle, and gently pulling it toward you with your arms. Another good stretch lying down is to lay flat on your back and gently pull your right leg or left leg so that your knee comes towards your chest. You should hold each stretch for 15-30 seconds.

Wrapping Up

Certain factors can increase your risk of DVT. If you are at increased risk of forming clots, talk to your doctor about lifestyle changes that can reduce your risk. You should know that blood clots pose an immediate threat and require emergency medical attention. If you notice any symptoms of deep vein thrombosis (DVT) or pulmonary embolism (PE), such as pain and swelling in one leg or shortness of breath and chest discomfort, contact your doctor immediately or go to the nearest emergency room. Regular exercise, including some of the exercises mentioned above, is the best way to reduce your risk of dangerous blood clots.

References:

1. https://www.cdc.gov/ncbddd/dvt/data.html
2. https://www.hopkinsmedicine.org/armstrong_institute/improvement_projects/infections_complications/VTE/patients.html#

What kind of exercise for varicose veins

Exercise for varicose veins.

Exercises for people suffering from varicose veins are specially designed by doctors, not by fitness instructors. And surgeons often have to eliminate the external manifestations of varicose veins, since the problem itself is medical.

You can perform these exercises both in the fitness room and at home, but the main thing is to do it regularly and in a good mood. The exercises are designed, first of all, for a female audience, since it is the fair sex that is more susceptible to this disease.

Why is it necessary to do exercises for varicose veins?

Doctors strongly recommend doing these exercises to prevent varicose veins, as well as at the first sign of their appearance. It is necessary to train, first of all, the hips, buttocks and lower legs, because the daily strengthening of these muscles will prevent the occurrence of varicose veins, as well as slow down and even completely stop the progression of an existing disease.

These exercises were developed by phlebologists and are aimed at improving blood circulation, as well as preventing the formation of blood clots in the vessels. It is necessary to perform them for 10-15 minutes in the morning and in the evening, while physical activity should correspond to the capabilities of the body, you do not need to “give all the best” completely. It may well be enough to continuously perform the exercise for 5 minutes, after which you can take a break. No need to force yourself, if you feel tired, postpone further exercises for later, because this is a medical procedure, not a workout in the gym.

Some exercises for varicose veins

To prepare the body for exercise and normalize blood flow, lie down for a few minutes with a pillow under your feet. After that, you can start gymnastics.

Bicycle exercise

To perform this gymnastic exercise, you need to lie on your back, press your back and lower back tightly to the floor, and then “peddle” in the air. The pace and speed can be chosen independently, while avoiding overvoltage.

Vertical scissors exercise

Lie on your back with your arms extended along your body and cross your legs from side to side while maintaining even breathing. The duration and pace of the exercise must be chosen independently.

Foot exercise

This gymnastic exercise is convenient because it can be performed right at the workplace, under the table, you just need to take off your shoes.

During the exercise, it is necessary to bend and unbend the feet, twist them clockwise and counterclockwise, and then move the feet up and down. This task can be performed both with both feet at the same time, and with each of them in turn.

Half Press

Lie on your back with your knees bent and your feet flat on the floor. Raise your head and torso while inhaling, hands should move along the legs, helping the muscles. After that, while exhaling, you must return to the starting position. The exercise should be performed 4-8 times, depending on the degree of fatigue.

Contrast shower

This is probably the most enjoyable exercise of all. To perform it, you need to choose the strongest jet in the shower and “massage” your legs alternately with warm or cool water. The duration of the exercise is approximately 7 minutes for each leg.

These exercises can bring the desired effect only if performed regularly. In addition, in most cases, gymnastics should be combined with other methods of treating varicose veins, in particular, wearing compression underwear and using ointments and creams.

Varicose veins are a serious condition that is better prevented or stopped early than treated later.

Fitness expert named exercises to prevent blood clots

01.12.2022 at 21:21

Society

625

Share

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 Heylin 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.

Subscribe

Authors:

• Ilya Klyshnikov

• yesterday

  Gasification of Roslavl: how to make a family nest out of a “box”

• June 20

  Gas for life and work

• June 19

  Repairs are arguing with gas: additional gasification has come to Ababurovo

What else to read

• In 2024, traffic will be opened on the site of the Third Start-up Complex near Volgograd

  Photo

  255

  Irina Marchenko

  Volgograd

• Bocharov defined tasks based on the results of the work of the regional delegation at SPIEF-23

  Photo

  392

  Vladimir Gorodzhiy

  Volgograd

• A blow to Friendship: a new package of sanctions against Russia was approved in Europe

  9941

  Natalia Trushina

• Russian fascists: who are they and why are they fighting against the Russian Federation

  Photo

  18263

  Marina Perevozkina

• The expert called “nonsense” reports of a possible attack of the Armed Forces of Ukraine on the bottom of the dried-up Kakhovka Sea

  Video

  8183

  Sergey Valchenko

What to read:More materials

In the regions

• Athlete Alexander Rudakov and his wife found dead in Ryazan

  47481

  Ryazan

  Alexander Kiryushkin

• The dead Ryazan businessman Tsyganov made about 1800 parachute jumps

  32358

  Ryazan

  Alexander Kiryushkin

• In the Yaroslavl region, a famous showman died on the M8 highway

  Photo

  29785

  Yaroslavl

• Peskov: Russia did not agree with Ukraine on the lease of Crimea

  Photo

  21404

  Crimea

  photo: crimea.