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How to Prevent Blood Clots on Long Flights

How to Prevent Blood Clots on Long Flights: Physiotherapist-Approved Exercises for Safer Air Travel

If you’re travelling by plane anytime soon and will be sitting for a while, this video will be your best companion. Without movement, long plane rides can cause leg stiffness, swelling, or potentially severe condition called deep vein thrombosis (DVT), a blood clot that forms in the leg veins. When the clot gets dislodged and travels to the lungs, this is called pulmonary embolism. This can be very dangerous, and life threatening.

However, you can keep your legs healthy and circulation flowing well with just a few easy exercises during the flight, with no special equipment needed. Whether you are sitting, standing in the aisle, or walking, these exercises will help keep blood moving and reduce the risk of blood clots in your legs during your flight.

Getting Up, Moving Is Very Important During Air Travel!

When you are sitting for hours with knees bent and feet still, the leg muscles that normally pump blood back toward the heart don’t get used. Combine that with low cabin pressure, dehydration, and tight seats, circulation slows even more. If you have other medical risks such as obesity, heart disease and other circulatory conditions, blood clot risk increases.
Check this video out for demonstration of these DVT busting exercises the next time you are travelling by plane!

In-Seat Exercises

1. Ankle Circles

  • Lift your feet slightly off the floor and rotate your ankles like you’re drawing circles with your toes.
  • Do 10 seconds of ankle circles one way, then 10 seconds in the other direction.
  • This can keep your ankles loose and boost circulation in your calves and feet.

2. Foot Pumps (Heel and Toe Raises)

  • With your feet flat on the floor, lift your toes while keeping your heels down, then switch - heels up, toes down.
  • Repeat 15 times on each side.
  • This rhythmic pumping helps push blood up your legs, mimicking the natural motion of walking.

3. Seated Knee Lifts

  • While sitting upright, lift one knee toward your chest, lower it, and repeat with the other leg.
  • Do about 15 repetitions per leg.
  • It activates your thigh and hip muscles to get that blood flowing again.
If you have room, lift both knees together while holding onto the armrest for support.

Standing Exercises (When It’s Safe to Get Up)

When the seatbelt sign is off, take advantage of the opportunity to stand, stretch and move!

4. Standing Calf Raises

  • Stand with your feet shoulder-width apart. Slowly rise up on your toes, lifting your heels as high as possible, then lower back down.
  • Repeat 10-15 times.
  • This exercise is one of the best ways to keep your calf muscles engaged and prevent pooling of blood.

5. Marching in Place

  • Lift one knee at a time, marching for 30 seconds to a minute.
  • You’ll feel your legs wake up immediately. This simulates walking and is perfect if you can’t move far down the aisle.

6. Heel-to-Butt Kicks

  • Bring your heel gently toward your buttocks to stretch your thigh and activate your hamstrings.
  • Repeat 10 times per side
  • It’s a simple move that helps with flexibility and balance.

Walking and Frequency Tips

If you can, get up to walk every 1-2 hours during your flight. Even short walks to the washroom can make a big difference. If you can’t move because of turbulence or sleeping seatmates, do your seated exercises more often until you can stand.

Feeling adventurous and up for an extra challenge?

You can try tandem heel-to-toe walking when heading to the restroom or whenever you are moving forward or backwards. It challenges your balance and coordination while keeping circulation active.
As a general rule, move your legs at least once every hour. Mix in ankle circles, foot pumps, marching or short walks. The key is movement.

If you’re at higher risk of blood clots (for example, recent surgery, pregnancy, hormone use, or previous DVT), be extra diligent and consider wearing graduated compression stockings. More information about this in the next article.

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