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Keep Travel From Taking a Toll on Your Feet and Legs
Whether you travel by train, plane or automobile, vacations can take a toll on your legs and feet.
Sitting in the same position for hours at a time while you travel may leave you with stiff muscles and joints and put you in danger of developing a blood clot, yet staying on your feet for long periods could leave your tootsies tired and sore.
"The solution is balance. If you're stuck on a plane for five hours, get up and move around. If you're tackling Disney World, take a few rest breaks," said Janice Silvestry, rehabilitation services manager for VNA Care Network & Hospice.
Leg muscles play an important role in returning the flow of blood from your lower extremities. Sitting for long periods of time without exercise can cause blood to pool in the legs and possibly lead to a blood clot.
The medical term for this is venous thrombosis, meaning a "clot in the vein." Swelling in the ankle or phlebitis of the lower leg could occur. Worse still, the clot could break free and move to the lung, heart or brain, causing a more serious problem. People who have had recent surgery or fractures in the lower limbs are more likely to develop clots.
To reduce the likelihood of health problems when you have to sit for long periods of time, try these tips from the health care professionals at VNA Care Network & Hospice:
- Do not sit with your legs crossed. Exercise your legs periodically by bending and extending your lower legs at the knee joints. Also move your feet up and down in a circular movement.
- When sitting, keep your legs outstretched rather than flexed at the knees.
- When traveling by plane or bus, get out of your seat if it is safe to do so and take a stroll down the aisle. If going by car, ask the driver to stop occasionally. Use these breaks to take a brisk walk.
Sitting for long periods may have its hazards, but standing on your feet for hours at a time may also cause problems. Keep your feet in shape by trying these strategies from VNA Care Network & Hospice:
- Take a load off your feet. Putting them up periodically helps improve circulation. Even when standing for long periods of time, you can rest your feet somewhat by alternately standing on the inside and outside of your feet.
- Give your feet a breather during the day by taking off your shoes. This is relaxing for you and your feet.
- A post-walk massage can soothe sore feet. Concentrate your massage on spots that are sore or tender using brief, firm pressure from your fingers. The key to a successful massage is to alternate each deep movement with a softer one. Make rhythmical, kneading movements of pressure, working from the ankle to the toes and back again.
If your travels cause any health concerns, consult your physician for a personalized treatment plan.
For more information about VNA Care Network & Hospice's home-based rehabilitation therapy and other services, call 800-728-1862 or e-mail info@vnacarenetwork.org.