Exercises to avoid thrombi in the legs

Physical activity is essential for health. Sedentary life can cause the appearance of clots, among other inconveniences. We present a series of simple exercises to avoid thrombi in the legs.

Last update: 01 February, 2022

Performing physical activity is very important to be in shape and lead a better quality of life. However, many people lead a sedentary lifestyle. This increases the risk of venous thrombosis. Here we recommend a series of exercises that you can do in a simple way and that will help you avoid thrombi in your legs.

Thrombi appear when a blood clot forms in one or more veins of the body, This disrupts the normal flow of blood. Most often it is in the legs.

These clots lead to more serious conditions, such as pulmonary embolism or heart attack. In general, thrombi manifest when we are without mobility for long periods of time.

Exercises you can do to avoid thrombi in the legs

Walking is the best option to prevent the appearance of blood clots. On the other hand, you can also perform various exercises that will not take much time.


Low-impact aerobic activities are very beneficial for health and promote blood circulation, which is essential to prevent the formation of thrombi. A walk of several minutes a day is an excellent exercise.

We can also choose to move on foot when we go to nearby places. Other activities, such as swimming or bicycling, are good options for exercise. In case of already suffering from thrombosis, it is proven that early walking exercise helps reduce acute symptoms.

Walking is the basic exercise to prevent blood clots in the legs.

foot exercises

Foot movement exercises are ideal to avoid thrombosis. We can perform 3 series of 10 to 15 repetitions.

In case it is required to count the time, we can opt for series of 30 seconds. These are very simple activities for which no equipment is required:

  1. We stand up, with our backs straight.
  2. We stand on tiptoe and raise and lower our feet repeatedly.
  3. We walked on our heels for several minutes.
  4. Then we walk on tiptoe for the stipulated time.

exercises with a chair

With a chair or a bench, sitting with the legs at 90 degrees, we can perform many beneficial exercises. Remember that they require little time and that you can do them at any time of the day.

It is about activating the muscles:

  1. Sit on the chair with your feet flat on the floor. The exercise consists of raising heels and lowering them repeatedly until completing a series.
  2. Another movement consists of separating and joining the tips of the feet several times. In this case, the heels will be the support points.
  3. Rock your feet from toes to heels.
  4. Another option is to move your feet back and forth.
  5. A variant is also raise your knees alternately, bringing them towards your chest.

Exercises on a mat

With a mat we can make several movements to avoid thrombi. You can even do them in bed or on the grass. It is a matter of feeling comfortable.

Here are some of the recommended exercises:

  1. Lying on the mat face up we can move the legs as if we were pedaling.
  2. Another exercise is raise your toes with your legs straight.
  3. Always lying down, we flex the leg and we bring the knee to the chest, while the other remains stretched out on the mat. After a few seconds, we switch legs.

What are the causes and how do we detect thrombi?

Thrombi usually appear when we spend a long time without making movements. For example, on a trip lasting several hours, it is convenient to get up and move from time to time, rather than remain seated or lying down for the entire period.

Sometimes thrombi may appear due to genetic predisposition. They are also likely to manifest as we age. In patients with varicose veins there is the possibility of developing venous thrombosis, for example.

Some symptoms of the appearance of thrombi are the following:

  • Swelling or inflammation in the leg or at the affected site.
  • aches or cramps.
  • redness or discoloration in the affected area.
  • Annoyance in the leg.

If you have any of these symptoms, it is important to consult a doctor. On the other hand, we must be very attentive to an aggravated condition, since a venous thrombosis could lead to a pulmonary embolism and even a heart attack.

Do not hesitate to see a professional if any of the following symptoms appear:

  • Cough up blood.
  • Chest pain.
  • Difficulty breathing.
  • Pain in shoulders, arms or back.
  • Acceleration in heartbeat.
Deep vein thromboses restrict circulation in certain areas of the body, causing pain and discoloration of the skin.

Walk and forget about blood clots in your legs!

Physical activity is essential to improve our health. Do not forget that it should always be accompanied by healthy habits, including good nutrition.

Staying still for many hours favors the appearance of thrombi. Also keep in mind that eliminating certain habits, such as smoking or drinking alcohol, will help us improve many aspects related to coagulation.

Consult your doctor if you suspect thrombi in the legs. Make up your mind and start exercising a little each day to enjoy good health and avoid problems.

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