Trainer named the 8 best exercises to prevent thrombosis in blood vessels

swimming coach

There are many exercises that can save you from thrombosis. To perform them, it is not necessary to go to the fitness room or use additional equipment. The most important and effective is walking. Make it a habit to walk 20-30 minutes a day, it will keep you safe.

Exercises for the feet and fingertips

Sit on a chair and place your feet at a 90 degree angle. First raise your heels and rest your fingertips on the floor, then vice versa. Do 15 times. This exercise should be done eight times a day.

Lie down and first pull your fingertips towards yourself, and then away from yourself. Repeat this movement 15 times. For the best effect, you need to perform it several times a day.

Exercises for the lower leg

Stand up straight. Raise one leg first, bending it at the knee, then straighten and bend the ankle in a slow controlled movement. Repeat 15 times. The most important thing in this exercise is to keep your body balanced.

Stand so that your feet were at the width of the pelvis, then rise on your toes and descend to the starting position, repeat 13 times.

To prevent blood clots is very useful to stand or walk on your toes for five minutes a day, so that the pressure in the legs during the load increases and the blood in the veins did not stagnate.

Exercises for the hip joint and knees

The starting position is standing. You need to stand on one leg, and the second, bent at the knee, make circular movements to the center, then outward. Repeat these movements five times in both directions and on both legs. It also strengthens the muscles by alternately lifting your legs in place for a minute.

You can pull the back of the thigh. It is performed in the following way: stand so that the feet are at shoulder width. After that, one leg is slightly bent at the knee, and the second leg is straightened and put on the heel. Next, with a straight back bend to this leg until a feeling of tension on the back of the thigh and hamstring area. Stand in this position for 30 seconds and change the leg.

Exercise for leg muscles

It will help those who have a sedentary job. It perfectly activates blood circulation and improves blood flow, as well as strengthens leg muscles.

Sit on a chair and place your legs at an angle of 90 degrees parallel to each other. Rest your hands on the front of your thighs. After that, stand up at a slow controlled pace from the chair and straighten your legs. Repeat this exercise 12 times.

Also in the prevention of thrombosis include cycling, jogging and swimming. But do not forget that for this you need to choose special shoes and perform the exercise technique correctly to avoid injury and get the maximum benefit.

Mnenje zdravnika

sports medicine doctor, rehabilitation specialist, expert of UniProf Academy of Physicians

To prevent thrombosis, it is important to engage in regular physical activity and exercises that promote good blood circulation and blood outflow.

Aerobicexercise: aerobic exercises such as jogging, cycling and swimming are great for improving cardiovascular health and promoting good blood flow. Regular aerobic exercise can help prevent thrombosis by keeping blood flowing freely and reducing the risk of blood clots. Try to engage in at least 30 minutes of aerobic exercise on most days of the week.

Leg exercises: exercises that target the legs, such as calf raises and squats, can help improve circulation in the legs and prevent deep vein thrombosis. These exercises help pump blood back to the heart and reduce the risk of blood clots in the legs.

Yoga: Yoga is a comprehensive form of exercise that can help prevent thrombosis by promoting good circulation and reducing stress. Certain yoga poses, such as downward facing dog and warrior II, can also help strengthen the legs and improve circulation.

Stretching: regular stretching can help prevent thrombosis by promoting good circulation and reducing the risk of blood clots. Stretching exercises can also help improve flexibility and reduce muscle stiffness.

Strength training: it can help prevent thrombosis by improving circulation and reducing the risk of blood clots. Strength training can also help build muscle mass and improve cardiovascular health.

It is important to note that while regular physical activity and exercise can help prevent blood clots, it should not be the only means of prevention. Other important factors include maintaining a healthy diet, quitting smoking, managing stress, and treating conditions such as high blood pressure and diabetes. If you have a history of thrombosis or are at high risk for this condition, it is important to consult with your doctor before starting a new exercise program.