A Seated Ankle and Foot Routine for a Long Journey
Choose comfortable seated foot movements as a passenger, follow transport instructions and know when symptoms need medical help.
https://primetempr.com/blog/a-seated-ankle-and-foot-routine-for-a-long-journey
As a passenger on a long journey, you may want to move your feet and ankles while seated. Choose small, comfortable movements that fit the actual legroom. Do not do this while driving or operating a vehicle.
Use the space you have
Keep your seat belt fastened when required and follow crew instructions. Do not extend your feet into an aisle or someone else's space. If luggage blocks comfortable movement, deal with its storage safely rather than forcing your feet around it.
If it suits your health and available space, gently draw your toes towards your shins and release. You may also make a small ankle circle if that is a familiar, comfortable movement. There is no need to force a full circle or reach a particular repetition count.
Stop if a movement hurts or causes unusual symptoms. Follow any restrictions given by your healthcare professional.
Use safe opportunities to change position
CDC recommends moving the legs regularly during long trips. Walk only when it is safe and permitted. Do not get up during turbulence, obstruct an aisle or risk missing a train to complete a movement break.
Seated movement is not a guarantee against blood clots. If you have known clot risks, discuss precautions with a healthcare professional before travelling. Follow prescribed medication advice; do not add medicines or compression products based only on this routine.
Know when movement is the wrong response
Unexplained limb swelling, pain, warmth or skin-colour changes need prompt medical contact. Chest pain, difficulty breathing, coughing up blood or fainting needs immediate medical help. Do not wait to see whether ankle movements or rest make these symptoms disappear.