Dear friends
Have you ever thought about it
When you enjoy the beauty of your vacation at home
Either sitting or lying down
I didn't move for a few hours, and I didn't even bother to turn over
I can't wait for a day and a night without moving the nest
Or when traveling abroad
Standing in a line with no end in sight
One stop is good for hours
At this time
Your legs
There may be an "invisible crisis"
That's venous thromboembolism (VTE)
VTE
That is, deep vein thrombosis of the lower extremities
It is caused by blood clotting in the deep veins of the lower extremities
Diseases that form blood clots
Factors such as prolonged sitting, long-term bed rest, surgery, pregnancy, etc
may increase the risk of VTE
Once a blood clot has formed,
May cause swelling and pain in the lower extremities
It can even lead to fatal pulmonary embolism
Sounds scary, right?
But don't worry
We have a strong "ankle pump movement" to deal with
Ankle pump exercise: small movements, big effects
Ankle pump exercise, as the name suggests, is to move the ankle joint to promote blood circulation like a pump. It's simple and easy, doesn't require any equipment, and can be done anytime, anywhere. The principle of this exercise is actually very simple, that is, through the flexion and extension of the ankle joint, it helps the calf muscles to contract and relax, so as to promote the return of venous blood in the lower limbs and prevent thrombosis.
How to do ankle pump exercises? Follow me!
1. Lie flat or sit on the bed with your lower limbs stretched and your thighs relaxed.
2. Back Extension: Slowly hook your toes and try to keep your toes facing you for 3 seconds.
3. Extension: Gently press down on your toes and hold for 3 seconds when you reach your maximum.
4. Wrap the ring: Take the ankle joint as the center, make a 360° circle around the toes, and try to keep the maximum range of movement.
5. Repeat the above four movements, each time for 5-10 minutes, 20-30 times a day.
The benefits of ankle pump exercise are numerous
Ankle pump exercise not only prevents blood clots, but also has many other benefits! It promotes blood circulation and reduces swelling and fatigue in the legs; It also strengthens the calf muscles and improves body coordination and balance. The most important thing is that the ankle pump exercise is simple and easy to do, and it doesn't cost anything, which is really a cost-effective exercise!
Precautions: Safety first
While there are many benefits to ankle pump exercise, there are some caveats to keep in mind. First of all, do not force ankle pump exercises in case of pain or discomfort; Secondly, maintain a stable posture when doing ankle pump exercises to avoid falling or injury; Finally, if you have any health issues or concerns, it's best to do ankle pump exercises under the guidance of a medical professional.
How to effectively use ankle pump exercises in blood clot prevention?
Preventing blood clots is a long-term and important task, and ankle pump exercise is an important part of it. In situations that are easy to induce blood clots, such as long-distance travel, sedentary office, bed rest, etc., it is advisable to regularly perform ankle pump exercises to give the leg muscles a little "stimulation" and keep them alive. At the same time, combined with other preventive measures, such as wearing compression stockings, getting up and moving regularly, and staying hydrated, etc., work together to build an anti-thrombotic "firewall".
1. Moderate exercise: exercise can greatly reduce the risk of venous system thrombosis;
2. Healthy diet: eat three meals regularly, low oil, low fat, low salt, low sugar, and consume more protein, vegetables and fruits;
3. Refuse to smoke and drink: Scientific studies have shown that staying away from tobacco and alcohol can greatly reduce the risk of blood clots in the arterial system;
4. Happy mood: Maintain a good attitude and face life positively.
Prevention is always the best cure
From now on
Let's move towards a healthy life without blood clots!
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