Dr. Rema Malik, a well-liked vascular surgeon, shared a stunning truth on her Instagram account concerning the hidden threat of lengthy drives – harmful blood clots. The surgeon stated, “While you sit in a automobile for a very long time, your ‘second coronary heart’ (calf muscle groups) stops functioning, and blood stream slows down and swimming pools in your legs, creating the proper surroundings for blood clots to kind.”
1️⃣ 2-hour reset: Cease your automobile for five minutes each 2 hours of driving. Go outdoors, stroll round, and do 20 calf raises. This can be a required reboot for circulation.
2️⃣ Keep hydrated: Dehydration makes your blood thicker and extra more likely to clot. Drinks within the automobile should be water. Keep away from extreme caffeine and sugary drinks.
3️⃣ In-vehicle activation: No should be a passive passenger. Each half-hour, do 30 ankle pumps (bend your legs up and down). This permits the “second coronary heart” to proceed working between stops.
Intrigued, we determined to succeed in out to Dr. CM Nagesh, Medical Director and Senior Advisor Heart specialist at Cardea Tremendous Specialty Hospital, to know why these blood clots kind, who’s in danger and the way they are often prevented.
Cardiologists suggest that individuals at excessive threat for DVT break up very lengthy drives into in a single day journeys as a substitute of doing very lengthy drives in a row.
Why does sitting for lengthy durations of time, akin to throughout lengthy drives, enhance the danger of deep vein thrombosis (DVT) or blood clots?
Dr. Nagesh explains that when individuals sit for lengthy durations of time, blood stream within the veins slows or stagnates, exposing the legs to an ideal storm of threat components for deep vein thrombosis (DVT). “The necessary mechanism is venous stasis“While you sit nonetheless, particularly in case you bend your knees and do not transfer your legs a lot, the calf muscle pumps that usually transport blood out of your legs to your coronary heart grow to be much less lively. This permits blood to pool in deeper veins in your legs.”
“There may be additionally mechanical compression,” provides Dr. Nagesh. “When the sting of the seat presses towards the again of your thighs or knees, it could compress your veins and additional sluggish the return of blood.” When blood is at relaxation, the contact time of clotting components with blood vessel partitions will increase, rising the danger of blood clot formation. Even simply two hours of sitting quietly can enhance what researchers name “thrombophilia” within the veins of your legs. He factors out that dehydration, immobility, stress, and even time zone modifications could make the blood thicker, tipping the stability towards clotting. “Merely put, extended durations of immobility = decreased muscle pump exercise + decreased venous return + elevated stasis + elevated threat of blood clots.”
How do calf muscle groups assist stop blood clots? And what occurs in case your calf muscle groups are inactive throughout lengthy drives?
The calf muscle groups, primarily the gastrocnemius and soleus, are additionally known as the “second coronary heart.” It is vital in pushing blood from the legs again in the direction of the center. “With every step, these muscle groups contract, compressing the deep veins and forcing blood upwards,” explains Dr. Nagesh. “Because of inactivity, venous drainage decreases, blood swimming pools, and venous strain will increase.”Analysis exhibits that decreased calf pump operate (CPF) doubles the danger of venous thromboembolism (VTE). “So sitting in a automobile for a very long time turns off considered one of your physique’s finest defenses towards blood clots,” he added.
Who’s most vulnerable to creating DVT? What precautions ought to they take?
“Some teams have a a lot larger baseline threat of DVT throughout lengthy drives. Understanding who’s in higher-risk areas may help tailor prevention methods,” says Dr. Nagesh. He says the next individuals are extra more likely to get DVT throughout a protracted drive:
- Historical past of DVT or pulmonary embolism (PE)
- Recognized thrombocytosis (e.g., issue V Leiden mutation, protein C or S deficiency, antiphospholipid syndrome)
- Latest surgical procedure or trauma, particularly orthopedic (hip, knee) or decrease extremity surgical procedure
- ongoing most cancers or latest chemotherapy
- throughout being pregnant or postpartum interval
- Weight problems (BMI ≥30)
- Age: Older individuals are at larger threat
- Varicose veins/persistent venous insufficiency
- Hormone remedy/oral contraceptive use (feminine)
- Incapacity to maneuver for lengthy durations apart from driving (e.g. mattress relaxation)
- Co-morbidities akin to coronary heart failure, latest stroke, and inflammatory situations
- Dehydration, smoking, and probably sitting or transferring for lengthy durations of time
What sorts of train and motion are finest for sustaining wholesome circulation whereas touring?
Dr. Nagesh recommends following “evidence-based strikes and ideas” to maintain circulation going throughout lengthy drives, particularly for leg vein well being.
Ankle pumps/flexion extension: Transfer your ft up and down. “Ankle flexion carried out 30 occasions per minute for five minutes elevated blood stream velocity within the femoral/popliteal vein.”
Calf raises/heel raises: Stand or sit and do heel raises to contract your calf muscle groups.
Leg extension/knee elevate: Transfer your knees and legs usually to interrupt up your static posture.
Strolling/standing breaks each 1-2 hours: Step out, stroll, and shake your legs to reactivate your calf pump.
Compression stockings: Average (15-30 mmHg) reduces venous dilation and improves blood stream.
Hydration: Prevents blood thickening and helps circulation.
posture: Keep away from crossing your legs and hold your ft flat to cut back strain in your thighs.
He additionally presents the following tips:
- Set a timer or reminder each 45-60 minutes. Cease, go outdoors, and stroll for a couple of minutes.
- Whereas driving: If it is secure to take action, each 10 to fifteen minutes, pause the accelerator and elevate your heels and flex your ankles about 20 occasions per leg.
- On the relaxation cease, do 10 to twenty calf raises, 10 knee raises, and stroll briskly for a couple of minutes.
- If you may be sitting for greater than two hours straight (no breaks), put on compression stockings and transfer your legs whilst you’re sitting.
Dr. Nagesh advises high-risk vacationers to take frequent breaks, stroll, and train their calf muscle groups each 30 to 45 minutes. She recommends sporting compression stockings, staying hydrated, and conserving your ft able that works your calf muscle groups by conserving your heels down and toes up. “Look ahead to swelling, heat, and ache, and see a vascular specialist if crucial,” he warns.
Disclaimer: This text is predicated on info from the general public area and/or from specialists we spoke to. Make sure to seek the advice of your physician earlier than beginning your day by day life.
