By Gold Coast Physio & Sports Health Massage Therapist Fred Impens
With Christmas and School holidays coming soon many of you are probably making plans to drive or fly to your holiday destination . If so, please keep in mind that you may need some travel exercises to take with you for a number of benefits.
Why exercise?
Traveling exercises are important for any holiday, especially if it involves travelling a long distance without stopping. It would be great if you could stop every hour for some exercises during your trip, but sometimes this is not practical, especially if you are stuck in the window seat of a plane.
Exercises during your trip help prevent deep vein thrombosis (DVT) from forming in your legs. DVT’s are blood clots that can form in your legs when blood pools in your veins. Small blood clots are acceptable, medium clots can cause swelling, stiffness and pain, and more severe clots can endanger life by mobilizing to your heart or lungs.
Exercises to do:
Here are a few exercises that are easy to do, easy to remember and you won’t have to get out of your seat.
Foot Pump:
Sitting in your seat, start with your feet flat on the ground, then lift your heels up, then lower them down, 20-30 times.
Knee Lift:
Lift your knees one at a time towards your chest, hold 10 seconds, 5 – 10 times each leg.
Shoulder Roll:
Roll your shoulders up, back and down 10 times, then roll them up, forwards and down 10 times.
Neck Roll:
Roll your neck clockwise 10 times, and then counter clockwise 10 times
Shoulder Stretch:
Sitting or standing cross or link your fingers together and then slowly push your arms straight up with your palms facing the ceiling 10 times.
Trunk Rotation:
In the seated position, turn your upper body as if you were looking at the person seated behind you 5 – 10 times.
These should be done every hour, and if you are in an aeroplane and it is practical, then walk round and do some standing calf raises every hour as well.
If these exercises cause pain, stop them immediately. Get yourself to your local GCPSH physiotherapist or massage therapist to get advice on what is safe and effective for you to do.
How about compression socks?
Compression socks are a useful addition to your luggage for any long haul trips.
While we don’t recommend compression socks along, they are a great adjunct to your exercises at reducing the risk of DVT. Compression socks work by minimising the pooling of blood in your lower legs, therefore reducing the likelihood of a clot developing. They are simply to use, don’t take up much space and are comfortable.
At Gold Coast Physio & Sports Health we stock various Compression Sock options:-
– travel compression socks that can also be used for recovery from training
– race compression socks that can be worn during competition
– custom made post operative rehab compression by CAPE
See us at Ashmore or Burleigh Clinics to trial a pair of compression socks prior to your next long trip
