6 In-Flight Exercises to Help Prevent Blood Clots, According to Experts

Whether you’re planning a getaway, taking frequent business trips or visiting family for the holidays, traveling — especially over long distances — can put considerable pressure on your body.

In fact, long-distance flights that are generally more than four hours can put some travelers at serious risk for developing deep vein thrombosis (DVT), commonly known as blood clots, Ron Drainer, PT, physical therapist and therapy supervisor at SSM Rehabilitation Health Network, tells LIVESTRONG.com.

And the longer the flight, the higher the risk of developing a clot. According to the American Society of Hematology, flights lasting 8 to 10 hours or longer pose the greatest risk.

“Traveling for long durations can definitely cause blood clots, and not just in planes, but also car or train rides,” Drainer says. “While sitting for a long period, your circulation slows down, which contributes to the formation of blood clots.”

It doesn’t help that most airplanes have limited leg room, cramped and confined seating space and less-than-ideal back support. These traveling conditions can have other negative effects on your body, too, according to Carina Sobel, PT, DPT, a physical therapist at International Multiple Sclerosis Management Practice.

During prolonged periods of sitting, certain muscle groups, such as the hip flexors and hamstrings, remain in a shortened position, resulting in muscle tightness, Sobel says.

“When we contract our muscles, they act like pumps that help to circulate blood and move it against gravity in order to return to the heart,” Sobel explains. “However, if we are sitting still and not contracting our muscles very much, that pump system becomes a less effective and blood may begin to pool.”

These health effects, including the development of blood clots, “can happen to anyone,” Drainer says. But the good news is that there are several exercises and stretches you can incorporate into your in-flight routine to help prevent them.

Air pressure changes during a plane flight, which, according to Sobel, can affect how much oxygen is getting into your bloodstream. When there is decreased oxygenation of blood in the body, it can trigger coagulation or the formation of a blood clot.

“Each vessel in the vascular system can be compared to a hose,” Sobel says. “If a person is sitting for a long period of time, kinks may form in the hose or vessel, and this makes it easier for a clot, or thrombus, to form.”

Several other factors could put someone at a higher risk of developing a travel-related blood clot, Sobel says. These are some of them, according to the CDC:

• Active cancer or recent cancer treatment
• Bedridden for more than three days
• Surgery or injury within the last three months
• Previously had a blood clot
• Heart failure and hypertension
• Pregnant or have recently given birth
• Take an oral contraceptive
• Undergoing hormone replacement therapy

Additional contributing factors that can increase your risk for blood clots include age (especially if you’re over 65), obesity, smoking, dehydration or a family history of blood clots, Drainer says.

The ideal exercise to help prevent blood clots is standing up and walking, Sobel says. But space is a limiting factor, especially when traveling on a plane — sometimes it’s not possible to get to the aisle.

Luckily, several beneficial movements can be done from your plane seat and the aisle, if that’s an option on your flight.

All of these exercises and stretches increase the circulation of your lower extremities (including the ankles, calf, hamstrings and quads) and minimize the risk of blood clots, Drainer says.

“Each exercise should be repeated every 1 to 3 hours depending on a person’s likelihood of developing a DVT,” Sobel says. That means if you have one of the risk factors described above, try to do these every hour while traveling.

Ankle pumps are a great exercise to promote blood flow and circulation by activating the muscles in the lower leg and decreasing the risk of blood clot formation, Drainer explains. This muscle contraction helps to pump blood from the legs back up to the heart.

This gentle exercise can help improve blood circulation throughout the cardiovascular system by contracting your leg muscles, Sobel says.

The piriformis muscle runs from your lower spine through your butt to the top of your thighs. It can get aggravated by sitting for long periods of time, and when this muscle gets inflamed or tight, it can compress the sciatic nerve, which runs underneath it. Stretching can help prevent the piriformis from becoming tight, Sobel says.

While this stretch does not directly prevent blood clots, it can contribute to overall leg health and comfort, especially during extended periods of sitting from air travel. It can also relieve muscle tension within the glutes.

Heel raises are the optimal exercise to promote blood flow by contracting your gastrocnemius, which is the biggest muscle in your calf, Sobel says. You should complete this exercise only if you can stand from your chair or in the aisle.

When we’re seated, the hip flexors are in a shortened position, making it easier for them to become tight. This stretch is a beneficial exercise for improving hip flexibility and will help lengthen the muscle, Sobel says. Do this stretch within a range that is comfortable and pain-free.

This stretch promotes circulation and improves flexibility of the hamstring muscles, which can also become tight with long-duration sitting, Drainer says. When your hamstrings become stiff they can contribute to low back stiffness and pain.

In addition to the exercises and stretches above, experts say there are other things travelers can do in flight to reduce their risk of blood clots.

Dehydration can increase the risk of blood clots, so drinking plenty of water before and during your flight is important to prevent vasoconstriction, or the narrowing of blood vessels, Sobel says.

Travelers should also avoid drinking coffee and alcohol, as these liquids can cause vasoconstriction. “Water and other liquids will promote vasodilation and effective circulation of blood throughout the vascular system,” Sobel says.

Sobel says another thing that travelers can do to prevent blood clots is to wear compression stockings during a flight. Compression stockings can help improve blood flow in your legs since they provide gentle pressure to prevent blood from pooling.

If possible, try to keep your feet and legs elevated. Take advantage of open seats next to you or place a small bag or cushion under the seat in front of you and your feet on top. This can help reduce swelling, promote better blood circulation and lower the pressure in your legs, according to the National Blood Clot Alliance.

In general, moving, walking or standing can be challenging to do on a plane, especially when there is turbulence and limited space. However, if the flight allows, get up and walk around the cabin every couple of hours to help improve circulation. Consider selecting an aisle seat which can make it easier to get up and move around.

According to the CDC, it is not recommended to take an aspirin to prevent blood clots when traveling. If you currently take aspirin or plan to take aspirin for other reasons, check with your healthcare provider first.

“Blood clots are a very rare but serious condition. Travelers should take the above exercises and advice to help prevent a DVT from forming,” Sobel says.