How to prevent blood clots when traveling
Planning a getaway? Don't forget to plan for your health, too. These simple tips may help support healthy blood flow and lower the risk of blood clots while traveling.
There's nothing quite like the excitement of an upcoming trip. Whether you're boarding a plane, setting out on the open road, or visiting family and friends, travel gives you a chance to break from your routine and enjoy something new.
But travel often comes with one challenge: hours of sitting. Spending long periods in the same position can slow blood flow and increase the risk of blood clots. The good news? A few simple precautions can help support healthy circulation along the way.
Get up and move
One of the simplest ways to help lower the risk of blood clots when traveling is to build mini "movement snacks" into your day.
If you're flying, try to stand up and walk around the cabin every hour or two when it's safe to do so. On a road trip, look for opportunities to stop, stretch, and take a short walk, even if it's just around a rest area or gas station.
A few minutes of movement throughout the day can help keep blood flowing through your legs. Plus, getting up to move may help you feel less stiff and more refreshed when you reach your destination.
Try seated exercises
Sometimes getting up isn't an option. Even so, small movements can help keep blood flowing while you sit.
A few easy exercises include pointing and flexing your feet several times, rolling your ankles in circles, or gently tightening and relaxing your calf muscles. These simple movements only take a few seconds and can be done on a plane, train, or during a stop on a road trip.
Tip: Set a reminder on your phone to move every hour. It's an easy way to stay on track during a busy travel day.
Stay hydrated
It's easy to get caught up in travel plans and forget to pay attention to your fluid intake. But staying on top of your fluid needs can help support your overall health and keep you feeling your best while you're on the go.
If you're flying, the dry cabin air can make it easier to become dehydrated. Fill a reusable water bottle before your trip begins and follow any fluid recommendations provided by your physician.
Limiting alcohol during long trips may also help, since it can contribute to dehydration.
Wear comfortable clothing
Travel days can be long, so comfort matters.
Choose loose-fitting clothing that doesn't feel tight around your waist or legs. Comfortable clothing and shoes can make it easier to stay active during long travel days.
Some people may also benefit from compression socks. These socks gently compress the legs to help support healthy circulation during long periods of sitting. If you're wondering whether compression socks are right for you, talk with your physician before your trip. There are different types, and your provider can recommend which one is best for you.
Know the warning signs
Prevention is important, but it's also helpful to know what to watch for while you're away from home.
Signs of a blood clot in the leg may include:
- Swelling
- Pain
- Tenderness
- Warmth
You may also notice changes in skin color. On lighter skin tones, the affected area may appear red or discolored. On darker skin tones, it may look dusky, bruise-like, or simply different from the surrounding skin.
In some cases, a clot can travel to the lungs. This may cause sudden shortness of breath, chest pain, or trouble breathing.
If you notice signs of a blood clot in your leg, seek medical attention right away. If you experience sudden shortness of breath, chest pain, or trouble breathing, call 911 immediately.
Plan ahead with your physician
Before a long flight or road trip, talk with your physician about your travel plans. They can review your medications and suggest an adjustment if necessary. They can also discuss any personal risk factors and answer questions about staying healthy while you're away from home. Your physician may recommend additional precautions based on your health history.
One last tip: Make sure you have enough medication for your entire trip, plus a little extra in case of delays. Keeping medications in your carry-on bag can also make them easier to access during travel.
Medications Your Way
See our sources:
Blood clots: Cleveland Clinic
Understanding blood clot risk when traveling: Centers for Disease Control and Prevention
Travel and heart disease: American Heart Association
Flying with heart problems: Cleveland Clinic
Staying hydrated with CHF: University of Maryland Baltimore Washington Medical Center
