Deep vein thrombosis (DVT) is a serious yet often overlooked travel risk. Whether you’re flying cross-country or enduring a long car ride, prolonged immobility can quietly increase your chances of developing a blood clot especially in your lower limbs. The longer you sit without moving, the higher your risk. But the good news? DVT is largely preventable when you know what to do.
In 2025, new clinical insights, wearable tech, and tailored movement protocols are making DVT prevention during travel smarter and more effective than ever. This article explores simple moves, tools, and routines that can dramatically reduce your risk of developing DVT while on the move.
Understanding DVT in Travelers
DVT occurs when a blood clot forms in a deep vein, typically in the legs. Left untreated, this clot can break loose and travel to the lungs, causing a potentially fatal pulmonary embolism (PE). According to the latest data, travel-related DVT accounts for up to 10% of all DVT cases, especially after journeys longer than four hours.
Key DVT risk factors during travel include:
- Extended sitting (plane, train, car, or bus)
- Dehydration
- Compression of the popliteal vein (behind the knee)
- Reduced oxygen cabin pressure on long-haul flights
- Pre-existing conditions like obesity, varicose veins, or a history of clots
Who’s Most at Risk for Travel-Associated DVT?
Although anyone can develop DVT while traveling, certain individuals face higher risk:
- Adults over 60
- Pregnant women
- People on estrogen-based birth control or HRT
- Individuals with recent surgery or injury
- Smokers
- Those with genetic clotting disorders like Factor V Leiden
- Travelers who have had COVID-19 or other inflammatory conditions
For these individuals, DVT prevention isn’t optional—it’s essential.
The Science of Immobility: Why Sitting Triggers Clots
When your legs remain still for extended periods, blood flow slows in the deep veins of the calves. This sluggish circulation promotes the formation of clots. Veins rely on the muscle pump mechanism—especially the calf muscles—to push blood back toward the heart.
In a seated position, particularly with knees bent and ankles immobile:
- Blood pools in the lower extremities
- Compression of veins reduces flow
- Oxygen levels drop, increasing clotting tendency
Even healthy, fit individuals can develop clots after long travel if they’re sedentary for too long.
Simple, Science-Backed Moves to Prevent DVT
In 2025, more frequent travelers are adopting proactive, evidence-based DVT prevention practices. The best strategies are surprisingly simple.
Ankle Pumps and Circles
Flex and point your feet repeatedly while seated. Rotate your ankles in slow circles. This encourages venous return, mimicking the action of walking.
Seated Calf Raises
Lift your heels off the floor while keeping toes grounded. Then press toes down and lift toes off the floor. Repeat every 30 minutes to keep blood circulating.
Walking Breaks
During layovers, airport waits, or rest stops, take a 5 to 10 minute walk. On flights, get up every hour to move down the aisle if possible.
Leg Extensions
While sitting, slowly extend one leg until it’s straight. Hold for 5 seconds, lower it, and repeat with the other leg. This activates the quadriceps and calf veins.
Stretch at Every Stop
If you’re driving, plan to pull over every 1.5 to 2 hours for a light stretch. Even marching in place or doing gentle lunges helps reset blood flow.
Hydration: Your First Line of Defense
One of the simplest DVT prevention tactics is staying well hydrated. Dehydration thickens the blood and makes clotting more likely.
- Avoid alcohol and caffeine during travel they contribute to fluid loss.
- Drink electrolyte water or add a pinch of sea salt and lemon for natural support.
- Set a hydration reminder on your phone if needed.
- Opt for herbal teas or infused water to make it more enjoyable.
In 2025, many airlines now offer hydration packs for long-haul passengers—take advantage of them when available.
Compression Garments: Not Just for Seniors
Compression socks are no longer limited to older adults. Now worn by athletes, tech professionals, and frequent fliers, they provide gentle graduated pressure to support venous return and reduce swelling.
Choose compression socks that:
- Are knee-high
- Offer 15–20 mmHg or 20–30 mmHg graduated pressure
- Are made from breathable, moisture-wicking fabric
- Fit snugly without cutting off circulation
Brands like CEP, Sigvaris, and Bombas have updated their designs in 2025 to look more like athletic wear—so you don’t have to trade style for safety.
Wearables & Smart Alerts for DVT Prevention
DVT prevention is entering the digital age with AI-powered wearables that:
- Track leg movement and inactivity
- Offer vibration reminders for stretching
- Monitor hydration levels through skin sensors
- Provide guided circulation exercises during travel
Some popular devices include:
- Whoop and Garmin Health trackers
- CircaPulse wearable sleeves, which pulse in sync with your seated movements
- SitStretch, a travel mat with motion alerts for long layovers
These tools make it easier to stay engaged with movement, especially during long, monotonous journeys.
What to Avoid During Travel (That Increases DVT Risk)
Being mindful of what not to do is just as important. Avoid:
- Crossing your legs for extended periods
- Wearing tight clothing that compresses thighs or calves
- Taking sleep aids without movement breaks
- Staying in a fixed posture without ankle or calf activation
- Overconsumption of alcohol
Also, avoid cramming carry-on bags under your feet, which limits leg movement and vein expansion.
Medications and Supplements That May Help (with Doctor Approval)
If you’re in a high-risk category, some preventive strategies may include:
- Low-dose aspirin before a long-haul flight (under doctor’s guidance)
- Nattokinase or lumbrokinase enzymes for natural clot breakdown (research-supported in Japan and Europe)
- Omega-3 supplements to reduce platelet aggregation
- Ginkgo biloba and garlic extract to support circulation (emerging research in 2025 shows positive vascular outcomes)
Never start supplements or medications without consulting your physician, especially if you’re on blood thinners or have cardiovascular disease.
FAQs
Can I get DVT from a short flight or road trip?
DVT is more likely with trips longer than 4 hours, but some people are sensitive to even shorter durations—especially with multiple risk factors.
What are the signs of travel-related DVT?
Symptoms include calf swelling, pain, redness, or warmth in one leg. Seek immediate care if you experience these, especially after long travel.
Are compression socks really necessary?
Yes, especially for anyone over 40, or with risk factors. They improve circulation and have been shown to cut DVT risk by up to 70% on long-haul flights.
What if I already take blood thinners?
Continue as prescribed, and discuss any additional travel concerns with your doctor. You’ll still benefit from movement and hydration.
Should I avoid traveling altogether if I’ve had DVT?
Not necessarily. With your doctor’s guidance and a strict prevention plan, most people with a history of DVT can travel safely.