If you already have varicose veins, or you are at risk of developing them, then long-haul travel can pose additional health concerns. When you’re not moving, neither is your blood, and this can cause blood clots to form. If you’re traveling for longer than 5 hours it is recommended that you perform the below leg exercises every couple of hours. These leg exercises for long-haul flights can help keep your blood moving and relieve additional pressure on your veins.
Note: Most of these exercises can be performed in your seat.
Find out more: Varicose Vein Explained, Varicose Veins and Long-Haul Travel Risks.
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
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.
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
Muscle contraction exercises for long-haul flights will help your veins pump blood. 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
Another exercise for long haul flights is performing a standing version of the Knee to Chest exercise. To do this, stand on one leg and pull 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.
Want more health advice? Read our tips to stay healthy while working from home.
Seek expert advice
The doctors at The Vein Institute specialise in varicose vein treatment. We offer patients a comprehensive treatment program to treat varicose veins, with non-surgical laser treatment techniques. The benefits of laser treatment to patients are;
- Walk-in walk-out treatment
- 98% success rate
- Extremely effective
- Can be performed at a clinic (no hospitalisation)
- No general anaesthetic
- Medicare rebates apply
- No downtime or time away from work
To book a consultation and discuss our treatment program, call 1300 535 017. Or, complete the form below to receive a call back from one of The Vein Institute team.
