Family or friends usually mean well when they tell us to "sit tight."
The suggestion may not be good advice however, if your plans include long flights or extended car trips.
Sitting motionless for long periods of time may you at risk for deep vein thrombosis or (DVT).
What exactly is DVT?
DVT is defined as a blood clot in a vein, usually deep within a muscle and commonly found in the calf or thigh.
DVT can be serious, even life threatening, because sometimes the clots that form in the deep veins break off and travel through the bloodstream obstructing either a vessel in the lungs or elsewhere, thus restricting blood flow. This condition is called pulmonary embolism and it can be fatal.
The longer the flight, the greater the risk.
DVT has been dubbed "the economy class syndrome" because it has been associated with the cramped legroom in economy class airline seating.
Only 40 to 50 percent of people with DVT have obvious signs and symptoms of DVT, and the condition often goes unrecognized.
When they do occur, signs and symptoms vary depending on the severity of the condition. DVT may cause pain and swelling in one or both legs, or less commonly, in an arm. There may also be tenderness in the affected area, and an increase in skin temperature (compared to the unaffected limb).
An increasing number of airline travelers have become aware of their risk for developing blood clots in their legs. Airline magazines and newspaper articles now encourage leg and foot exercises during the flight as wellas recommending short walks. Many airlines now also offer "in-flight yoga" videos.
Bear in mind, the threat of developing a blood clot is not limited to air travel. Sitting for hours in a car, at a work computer or in front of a television can also be harmful.
Observe the following precautions to discourage DVT:
Doctors recommend avoiding socks with very tight elastic bands at the top during air travel. They urge travelers who aren't able to walk around frequently to exercise their legs by curling or pressing the toes down. This causes the muscles to contract and squeeze on the leg vein, helping to pump the blood along.
Wear comfortable, loose fitting clothing.
Do not place carry-on luggage where it may limit leg movement.
Walk about the cabin at regular intervals.
Drink plenty of fluids: Dehydration causes blood vessels to narrow and thicken which increases the risk of DVT. Reducing alcohol and coffee consumption is also recommended as they can lead to dehydration.
Avoid crossing your legs.
If you are at high risk for DVT, wear compression stockings, which can be purchased in most drug stores. These stockings put pressure on leg muscles and help return blood flow from the legs to the heart.
Don't take a 10-hour car trip without stopping every couple of hours. Get out and walk a bit. Even if you are the driver, you still need to take walking breaks. Pushing on the gas pedal isn't enough movement for your legs.
Although anyone can be affected by DVT, there are some groups who are at higher risk. These groups include:
The elderly
Diabetics
People with blood disorders
Women who take oral contraceptives (birth control pills) or other medications that contain the hormone estrogen
People with a history of thrombosis
People who have just undergone major surgeries or have just suffered a bone fracture.
So, if your upcoming plans include long flights or many hours in a car, remember to take regular breaks by either pulling over in your car or taking a smallaisle stroll in the plane. Try to keep it at a 5 minute minimum. If that's not possible, at least take a stretch. You need to keep those legs moving!
In summary, to combat DVT, keep the blood circulating and muscles active in your legs.
This rule of thumb can prevent your dream vacation or business trip from becoming an unnecessary health risk!
