HOW TO PREVENT ECONOMY-CLASS SYNDROME

The List
Issue 22, May 15 - 31, 2006

1) Being crammed in air cabins for long-haul flights can wreak havoc on your body by way of deep veins thrombosis (commonly known as Economy Class Syndrome), a serious condition where blood clots develop in the deep veins of the legs after a prolonged sitting. The flexion at the hips and knees means blood doesn't get pimped back to the heart. Deep Vein Thrombosis (DVT) may present as swelling in the calf area, a slight increase in temperature and possible redness. And a DVT that travels to the lungs can lead to death by pulmonary embolism.

2) What can you do? Maintain maximum blood flow in your body. If you can avoid it, don't go from sitting at your desk all day to sitting on a long haul flight. Get some activity in between these things.

3) Hydrate. Drink plenty of water before and during your flight. Drinking alcohol and caffeine in flight dehydrate you. Pace yourself. Another benefit o fall that water is it will get you out of your seat to visit the washroom.

4) Try to score an aisle or "bulk head" seat, so that you can stretch your legs.

5) Wear comfortable clothing on the flight. Jeans are a bad idea as they are too restrictive. Remove shoes. There's a reason they hand out slippers. Or take your own.

6) Do the exercises suggested by the airline. Often they will be demonstrated in a video or on a card in your seat pocket. Here are threes easy ones to try.

(a) Soleal Pump: (i) Remove shoes and place feet flat on the floor, or on the foot bar; (ii) Pressing into the toes, life the heels off the ground until you feel maximum contraction in your calves; and (iii) Hold for 2 seconds, lower the rest. Repeat until you begin to tire.

(b) Alphabet ankles: (i) Remove shoes & wiggle your feet around a bit so they are awake; (ii) One foot at a time - with your foot lifted - use the big toe and start to trace the letter A in the air in front of you; (iii) Continue through the alphabet until you tire. Really move the ankle in all directions to trace the letters. Remember where you left off for the next round.

(c) Shoulder & neck rotations: (i) If possible, get out of your seat & do this while waiting for the washroom. Rotate your shoulders forward, then backward; (ii) Roll the left ear towards the left shoulder, hold 5 seconds. Repeat on right. Return to centre. (iii) Finally, shrug shoulders upward toward your ears in an "I don't know" fashion. Repeat 3 times.

7) Having massage prior to or after your flight will also help to optimize circulation, soften tissues & calm nerves, which will have you more comfortable all around. If you're not lucky enough to fly one of the airlines with massage onboard, plan ahead and have one at home before leaving.

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