Worried About Blood Clots on Long Trips? Here's What You Can Do

If you've ever been nervous about taking a long flight because you've heard about blood clots, you're certainly not the only one.

Maybe you've wondered if you should wear compression socks. Maybe you've heard you should drink lots of water. Or perhaps someone has told you to take a baby aspirin before a long flight.

Before you start packing a pharmacy in your carry-on, let's talk about what actually makes sense.

The reassuring part is that most travelers don't need to spend their trip worrying about blood clots. But sitting still for a long time can increase the risk, especially if you already have certain risk factors.

And here's the part that often gets missed:

It's not just about flying. It's about prolonged sitting.

A long flight, road trip, train ride, or bus journey can all mean spending several hours with very little movement.

Fortunately, there are some simple things you can do.

I've broken them into three levels:

• 🟢 What most travelers can do
• 🟡 When your personal risk changes the conversation
• 🔴 The warning signs you shouldn't ignore

Let's start with the things that almost anyone can do.

In This Article

• 🟢 What Most Travelers Can Do

• 🟡 Know Your Personal Risk
• 🔴 Know the Warning Signs
• 📋 Your Simple Long-Trip Checklist
• 🌴 The Goal Isn't to Be Afraid of Travel

🟢 What Most Travelers Can Do

Keep Your Legs Moving

When you're sitting for a long time, the muscles in your legs aren't doing much to help move blood back toward your heart. That's one reason prolonged immobility can increase the risk of a blood clot.

The good news is that you don't need to turn your airplane seat into a workout station.

While you're sitting, you can:

• Raise and lower your heels while keeping your toes on the floor.
• Raise and lower your toes while keeping your heels on the floor.
• Flex and point your ankles.
• Tighten and release your leg muscles.
• Straighten your legs when you have enough room.
• Change positions from time to time.

Can't get up? Move from your seat.

Even small movements are better than staying completely still for hours.

Get Up and Walk When You Can

When it's practical, get up and walk around.

On a plane, that might mean taking a walk down the aisle when it's safe to do so. On a road trip, it means building stops into the drive so you can stretch your legs, walk around, use the restroom, or grab some water.

Honestly, if you've ever traveled with a dog, you already know how this works. Dogs are pretty good at making sure their humans don't sit in one place for six hours straight. 😉

You don't have to exercise during your trip. The goal is simply to avoid being completely still for hours at a time.

Think About Your Seat

If you're flying, an aisle seat can make it easier to get up and move around.

That doesn't mean a window seat is a bad choice. If you prefer the window, you can still move your legs while you're seated and get up when appropriate.

The point is to make movement easier, not to turn your seat selection into another thing to worry about.

Stay Reasonably Hydrated

Travel has a funny way of messing with your normal routines.

You may be busy. You may not want to drink too much before boarding. You may be distracted by a movie, a book, or whatever is happening around you.

Staying reasonably hydrated is sensible travel advice.

But water isn't a magic blood-clot preventative. There isn't good evidence that simply drinking extra water prevents travel-related blood clots. Movement is still the more important thing to focus on.

So drink regularly. Just don't confuse staying hydrated with staying safely stationary.

Don't Let Comfort Keep You Completely Still

There is absolutely nothing wrong with watching a movie on a long flight. Read your book. Listen to music. Take a nap.

I'm not suggesting you spend your entire trip pacing the aisle like you're waiting for somebody to announce your name over the airport loudspeaker.

Just break up the sitting.

Sit → move → change position → get up when you can → sit again.

That's a much more realistic travel strategy than trying to turn a long journey into an exercise session.

🟡 Know Your Personal Risk

Most travelers don't have a high risk of developing a blood clot simply because they're taking a long trip. But not everyone starts the journey with the same level of risk.

Some things that can increase your risk include:

• Having had a blood clot before
• Having a known clotting disorder
• Having a family history of blood clots
• Recent surgery, hospitalization, or significant injury
• Limited mobility
• Certain cancers or other medical conditions
• Taking certain medications, including some estrogen-containing medications
• Pregnancy or the period after giving birth

This isn't meant to be a checklist for diagnosing yourself. It's a reminder that your medical history matters.

When Should You Talk With Your Healthcare Provider?

If you have a history or condition that may increase your risk of blood clots, talk with your healthcare provider before taking a long trip.

Your healthcare provider knows your medical history. A general travel article doesn't.

That's especially important if you're wondering whether you need additional precautions for a long journey.

And if you already take medication for a medical condition, don't change your medication routine just because you're traveling. Follow the instructions you've been given, and ask your healthcare provider if you have questions about your trip.

If limited mobility is something you consider when planning vacations, my guide to cruising with limited mobility also covers practical ways to make your cruise experience more comfortable.

What About Compression Socks?

Compression socks are probably one of the first things you'll hear about when you start researching blood clots and long-distance travel.

And they can be useful for some travelers.

Research suggests that properly fitted graduated compression stockings can reduce asymptomatic DVT and leg swelling during long flights. That doesn't mean they prevent every serious clot-related complication, or that every traveler needs to wear them.

For travelers with certain risk factors, compression socks may be something worth discussing with a healthcare provider. Proper fit matters, too.

Think of them as a tool that may be appropriate for some travelers, rather than a mandatory piece of equipment for everyone.

Should You Take Aspirin Before a Long Trip?

This is one of those travel questions that comes up often:

"Should I take a baby aspirin before a long flight?"

Not simply because you're traveling.

Aspirin is not routinely recommended specifically to prevent travel-related blood clots. If you already take aspirin or another medication for a medical reason, follow your healthcare provider's instructions and don't add, stop, or change your medication because of a trip without discussing it with them.

For travelers at substantially increased risk, a healthcare professional may recommend specific precautions or medication. That's an individual medical decision, not a travel hack.

🔴 Know the Warning Signs

Knowing what to watch for doesn't mean you should spend your vacation checking your legs every hour.

It simply means you'll know when something unusual deserves attention.

Signs of a Deep Vein Thrombosis (DVT)

A deep vein thrombosis, or DVT, is a blood clot that forms in a deep vein, usually in the leg.

Possible signs include:

• Swelling, usually in one leg
• Unexplained pain or tenderness
• Warmth in the affected area
• Redness or discoloration

Not everyone with a DVT has obvious symptoms.

If you develop symptoms that concern you, seek medical attention rather than assuming they're just part of traveling.

🚨 Don't Ignore These Signs

These symptoms can have other causes, too, but they aren't something to simply brush off after a long trip.

Don't Forget About the Trip Home

Here's another thing that's easy to overlook.

Symptoms related to a travel-associated blood clot can develop during or after a trip. The risk decreases with time after travel, but it doesn't necessarily end the moment you arrive at your destination.

That doesn't mean you should spend your vacation worrying about it.

It simply means that if you notice something unusual after a long journey, especially significant one-sided leg swelling, unexplained leg pain, or sudden shortness of breath, don't automatically assume it's just part of traveling.

📋 Your Simple Long-Trip Checklist

Before You Leave

• ☐ Know your personal risk factors
• ☐ Talk with your healthcare provider if your medical history may increase your risk
• ☐ Consider an aisle seat if you're flying
• ☐ Pack water or another way to stay reasonably hydrated
• ☐ If compression socks have been recommended for you, make sure they're properly fitted

During the Trip

• ☐ Move your feet and ankles while you're sitting
• ☐ Change positions regularly
• ☐ Get up and walk when you can
• ☐ Build movement breaks into long road trips
• ☐ Drink regularly
• ☐ Don't spend the entire journey sitting completely still

After You Arrive

• ☐ Pay attention to unusual leg swelling, pain, warmth, or discoloration
• ☐ Know the warning signs of a pulmonary embolism
• ☐ Don't ignore concerning symptoms

🌴 The Goal Isn't to Be Afraid of Travel

If you've heard stories about blood clots on long flights, it's understandable that the idea might make you nervous.

But you don't have to choose between avoiding long trips and worrying about every hour you spend in a seat.

For most travelers, the basics are simple:

Move your legs. Change positions. Get up when you can. Stay reasonably hydrated. Know your personal risk.

If your medical history puts you at higher risk, have a conversation with your healthcare provider before you travel.

The goal isn't to make travel more complicated.

It's simply to help you spend less time sitting completely still and feel a little more prepared for the journey ahead.

Travel should be something you look forward to, not something you spend the entire time worrying about.

Planning a vacation and feeling overwhelmed by all the details? At Downtime Destinations, I help travelers sort through the planning decisions so they can feel more confident about their next getaway. If you'd like help planning your trip, you're welcome to schedule a relaxed travel planning conversation.