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  • The Vein Institute, 56 Burwood Rd,
    Burwood NSW 2134
  • 1300 535 017

RECENT POST

7 Best Exercises for Vein Health While Travelling

Previously  we wrote about “economy class syndrome,” and how sitting motionless in cramped conditions during long airline flights can increase your risk of deep vein thrombosis, or DVT.

We listed a few tips to help reduce your risk, such as getting up to walk around every few minutes, staying well hydrated, and if you have varicose veins, seeing your vein doctor to have your DVT risk properly assessed before you travel.

In this follow-up article, we present a few more tips, in the form of several simple exercises that are important for vein health and can reduce your DVT risk even further.

7 exercises you can perform while traveling to keep your legs healthy

Here are a number of in-flight exercises recommended by airlines. They help to overcome the stiffness caused by sitting motionless for so long, but they also help to improve your circulation and reduce your risk of DVT.

Note: Most of these exercises can be performed in your seat and won’t make you look too silly while doing them, but if you’re seated next to strangers it is a good idea to explain to them what you’re doing before you start.

Foot lifts

Sitting up straight, place both heels on the floor and lift your toes as high as you can, holding the stretch for 15 seconds. Then relax and perform the opposite motion, placing the balls of your feet on the floor and lifting your heels as high as you can for 15 seconds.

Ankle rotations

Lift both feet off the floor and rotate your toes in a circle. Start by moving both feet five times in a clockwise direction, then five times counter-clockwise. Finish up by moving one foot clockwise while moving the other counter-clockwise, then reverse directions and repeat.

Knee to chest

Bend forward slightly and grab your left knee and pull it towards your chest. Hold for 15 seconds, and then repeat with the other knee.

Leg stretches

Stretch one leg out straight under the seat in front of you and rotate your foot clockwise ten times, and then counter-clockwise ten times. Repeat with the other leg.

Forward bends

Place both feet flat on the floor and pull your abdomen in, then bend forward slowly and walk your fingers down your shins to your ankles. Hold this position for 15 seconds and then sit up.

Muscle contractions

Sit up straight and contract your abdominal muscles and hold them in place for 20-30 seconds. Then do the same thing while tightening your gluteal muscles.

Stretch while waiting for the bathroom

You can perform the standing version of the exercise Knee to Chest by standing on one leg and pulling the other knee towards your chest. Also, if there is room in the aisle, you can do a couple of gentle leg squats or touch-your-toes exercises.

We hope these exercise suggestions will make your next plane flight more comfortable. They’ll certainly help to keep your legs healthy. If you have any questions about these exercises, or if you are concerned about your vein health, please give us a call at our offices on 1300 535 017 to set up an appointment for a personalised assessment.

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CLINIC HOURS

Week Days 10:00 – 5:00
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1300 535 017

CLINIC LOCATIONS

The Vein Institute,

56 Burwood Rd, Burwood NSW 2134

TREATMENTS

Varicose veins are leg veins which do not pump blood effectively back to the heart and can be often seen as bulging veins just underneath your skin on either leg. These varicose veins have valves in them which are not working effectively so that blood which is meant to be pushed towards the heart, leaks downwards toward the legs. There are other leg veins which are still working, so blood does eventually arrive through other routes to your heart. However, varicose veins do exert added pressure on your circulatory system. Read More.

Endovenous Laser Ablation is a Varicose Veins Laser Treatment performed in our clinic under local anaesthetic. This new procedure is an excellent treatment option for most patients with varicose veins and is considered slightly more effective than surgery but without the need for hospitalization. Read More.

This is an endovenous treatment (meaning treating the vein on the inside). It is generally accepted to be associated with less pain and bruising than endovenous laser ablation. It is a “gold standard” form of treatment for large varicose leg veins treatment as the procedure requires no hospitalization or time of work yet is at least as effective as surgery. Read More.

Venaseal™ or ‘superglue’ treatment by Sapheon is the latest surgery free procedure that uses a medical adhesive to safely and effectively treat varicose veins. Unlike other treatments, Venaseal™ does not require tumescent local anaesthetic around the vein, so there is usually only one local anaesthetic injection. The Venaseal™ non surgical treatment procedure also eliminates the use of heat (or thermal energy) so there is virtually no risk of nerve or skin injury or any major reaction to the anaesthetic. Read More.

Ultrasound Guided Foam Sclerotherapy allows our doctors to visually guide and monitor a needle to the exact source of the incompetent vein (valve) to be injected. By using ultrasound we can treat more quickly and safely larger and deeper veins that once required more invasive surgical treatment. Foam sclerotherapy is the new form of delivering the sclerosing agent that allows us to treat larger varicose veins that might be unsuccessfully treated with conventional sclerotherapy. The foam solution has the consistency of ‘shaving cream’, which improves treatment in two distinct ways. Read More.

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