These six travel-friendly moves will help your recovery.  – By Kit Fox

If you’re a destination runner with a tight travel schedule, you might be stuck sitting in a cramped seat just hours after you cross the finish line. And that can hurt your recovery. “Moving is important to keep the blood flowing,” says Runner’s World advisor Dr William O. Roberts, who is also the medical director of a marathon. These travel-friendly moves boost circulation and keep your muscles loose.

Legs Up the Wall

Before you board the plane or climb into the car, sit with your hip at the base of a wall. Lie back and turn your body 90 degrees so you form an L-shape with your legs against the wall. Hold for 10 minutes.

Half Squats

In the aisle of the plane or at a rest stop, bend your knees and lower into a squat as far as feels comfortable. Use a wall for support if you need it. Repeat five to 10 times at a slow pace.

Ankle Raises

In a plane seat or passenger seat of a car, raise your left knee and move your foot in a circle 20 times. Then reverse direction another 20 times. Repeat with the other foot.

Quad Massage

Place your right forearm on your right quad. Push the forearm into the muscle. Using slight pressure, slide up and down using the arm like a massage stick. Then switch legs.

Leg Raises

Slowly raise and lower your left knee, activating your glute and quad muscles. Repeat five times before switching to the other leg.

Leg Extensions

Place both feet flat on the floor. Straighten your legs to raise your feet out in front of you (go under the seat in front of you on a plane). Lift five times.

Flight Risk

Runners may be more susceptible to deep vein thrombosis – potentially dangerous blood clots –when flying after a long run, according to RW advisor Dr William O. Roberts. Here are three essential travel safety tips.

Stand up and walk
It’s the best way to keep blood flowing in your legs to prevent clots.
Get squeezed
Wear compression socks to encourage bloodflow.
Skip the booze
“Drinking alcohol may increase the risk of clots while flying,” Roberts says.

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