By Peggy O'Farrell
Enquirer staff writer

Jacqueline Mack likes to be comfortable when she flies.

When she heads to Europe this summer, Mack, the director of Magellan Travel in Blue Ash, will wear loose-fitting clothes that don't bind or restrict her movement and low-heeled shoes that won't pinch if her feet are swollen when the plane lands.

She'll drink lots of water to combat the dry, recirculated air.

Once an hour or so, she will do a series of ankle circles.

And every couple of hours, she'll get up and take a stroll.

Don't sit with your legs or ankles crossed on a long flight. Get up and walk around. (Brandi Stafford photo)

"I try to do it when there's not a meal service in progress. I walk the whole length of the plane, and back and forth a couple of times," Mack says.

As the summer travel season hits its peak, fliers could learn a lot from Mack:

The Amberley Village woman gets high marks for her efforts to prevent deep vein thrombosis, a rare but potentially fatal condition that sometimes strikes travelers after long flights (see chart).

The American Physical Therapy Association recently released a list of six simple exercises geared toward helping fliers to keep blood flowing and avoid deep vein thrombosis.

This is the formation of blood clots that could travel to the lungs - and other more mundane aches and pains resulting from long flights in cramped quarters.

Lack of leg room contributes to leg cramping, toe cramping and aches in the lower body, says Marilyn Moffat, a spokeswoman for the Alexandria, Va., organization.

Usually, blood clots are a risk for people who've been immobilized after surgery or injury, people who are severely dehydrated and some cancer patients. Pregnant women are also at higher risk for blood clots.

"On an airplane, prolonged immobility and dehydration are the issues," says Dr. Amy Reed, a vascular surgeon at the University of Cincinnati. "If you're spending four to six hours on a plane and not getting up and moving, that puts you at risk."

Deep vein thrombosis often occurs in the deep veins of the calves or thighs. Warning signs include pain and swelling in the legs.

Untreated, blood clots can lead to vascular damage. But the real risk is that the clot will break free and travel to the lungs. Once there, the clot could block blood flow from the lungs to the heart, which can be fatal.

Long flights aren't the only hazardous situation, Reed says: Long drives can also put travelers at risk.

At risk

These factors increase the risk of deep vein thrombosis:

• Prolonged immobility
• Injury or surgery, especially to the legs or pelvis
• Some cancers and their treatments which make the blood clot more easily
• Long-distance travel
• Pregnancy and childbirth
• Birth control pills and hormone replacement therapy: Estrogen makes the blood clot more easily.
• Some circulatory and heart conditions
Sources: Mosby.com; the American Academy of Family Physicians

Tips for travelers

Some general advice for preventing deep vein thrombosis while traveling:

• Wear loose-fitting clothing.
• Don't take sleeping pills. They cause immobility, which increases the risk of blood clots.
• Keep the ankles uncrossed.
• Drink plenty of water and non-alcoholic fluids to keep well-hydrated.
• Wear graduated compression stockings, especially if you have other risk factors for deep vein thrombosis.
Sources: The American Academy of Family Physicians; Mosby.com; the American Academy of Orthopaedic Surgeons

The right moves

Getting up and moving can help prevent blood clots. Marilyn Moffat of the American Physical Therapy Association recommends the following moves to prevent blood clots, muscle contraction and stiffness and fluid build-up in the legs:

• Heel raises: Sit with feet flat on the floor, about hip-width apart. Lift the heels so that only the toes and the balls of the feet are on the floor. Hold for 5 to 10 seconds and lower feet back to the ground. Repeat 10 times.

• Toe lifts: Sit with feet flat on the floor, about hip-width apart. Lift the toes and the balls of the feet so that only the heels are on the floor. Hold for 5 to 10 seconds, then lower feet to the ground. Repeat 10 times.

• Ankle circles: While sitting, lift the right leg slightly off the ground and rotate the foot clockwise, making a circle in the area. Do this 15 times clockwise, then 15 times counterclockwise. Repeat with the left leg and foot. Or trace the letters of the alphabet in the air with the right, then the left, foot.

• Overhead stretches: Stand, then reach straight up with the arms and stretch. Lean slowly to the left, then to the right, bending at the waist. Repeat five times to each side and hold each stretch for 5 to 10 seconds. If you can't stand and stretch, then reach arms straight up while seated. If there's room slowly stretch to each side as well.

• Back twists: While sitting, reach the right arm across the body and grab the left arm rest. Slowly turn the torso and head as far to the left as comfortable. Hold for 5 to 10 seconds. Repeat five times, then switch sides.

• Curl downs. While sitting, pull the stomach and chin in, then gently curl the trunk down slowly, reaching hands to the floor. Hold for 5 to 10 seconds, then uncurl slowly back up. Repeat five times.

---

E-mail pofarrell@enquirer.com

(Back to story)