Foot & Leg Health
Transport workers spend hours sitting or standing, which restricts blood circulation and increases risk of serious conditions like deep vein thrombosis (DVT). Regular movement, proper footwear, and compression therapy can prevent these complications and keep your legs healthy.
Important: DVT can be life-threatening. If you experience sudden calf swelling, pain, or warmth, seek immediate medical attention.
Foot & Leg Health Risks for Transport Workers
Deep Vein Thrombosis (DVT)
Prolonged sitting reduces blood circulation in legs, increasing clot risk. DVT can be life-threatening if a clot travels to the lungs. Long-haul drivers are at higher risk.
Varicose Veins
Poor circulation from prolonged sitting causes veins to enlarge and become visible. Results in aching, swelling, and cosmetic concerns. Can lead to skin ulcers if untreated.
Foot & Ankle Swelling
Reduced movement and prolonged sitting cause fluid accumulation in feet and ankles. Swelling can be painful and lead to skin breakdown if severe.
Plantar Fasciitis & Foot Pain
Prolonged standing or walking, combined with poor footwear, causes heel and arch pain. Can become chronic and affect mobility and work capacity.
Protect Your Legs: 6 Essential Strategies
Move Regularly
Every 1-2 hours, stop and walk around. Flex your legs and feet. Movement promotes blood circulation and prevents clot formation. Don't sit for more than 2 hours continuously.
Elevate Your Legs
When resting, elevate your legs above heart level. This reduces swelling and improves circulation. Even 10-15 minutes of leg elevation helps significantly.
Wear Compression Socks
Compression socks improve circulation and reduce swelling. Wear them during long drives or shifts. They're especially helpful if you have varicose veins or DVT risk.
Stay Hydrated
Dehydration increases clot risk. Drink plenty of water throughout your shift. Avoid excessive caffeine and alcohol, which can dehydrate you.
Wear Proper Footwear
Choose supportive shoes with good arch support. Avoid tight shoes that restrict circulation. Replace worn shoes regularly. Good footwear prevents pain and injury.
Know DVT Warning Signs
Sudden calf swelling, pain, warmth, or redness are DVT warning signs. Seek immediate medical attention. DVT is a medical emergency if symptoms appear.
Simple Leg Exercises You Can Do While Driving
Calf Raises (While Stopped)
Stand and raise up onto your toes. Lower back down. Repeat 20 times. This activates calf muscles and improves circulation.
Seated Marching
While sitting, lift one knee up, then the other, alternating. Do this for 1-2 minutes. Keeps leg muscles active during long drives.
Ankle Circles
Rotate your ankles in circles, both directions. Do 10 circles each way. Improves ankle mobility and circulation.
Quad Squeezes
Tighten thigh muscles for 5 seconds, then relax. Repeat 15 times. Can be done while sitting or driving (safely).
Hamstring Stretches (While Stopped)
Extend one leg and lean forward gently. Hold for 15-30 seconds. Repeat on other side. Improves flexibility and reduces stiffness.
DVT Warning Signs (Seek Immediate Medical Help)
In One Leg
- • Sudden swelling (calf or thigh)
- • Sharp or aching pain
- • Warmth or redness
- • Skin discoloration
- • Veins appearing more prominent
General Symptoms
- • Chest pain or shortness of breath
- • Sudden difficulty breathing
- • Coughing up blood
- • Dizziness or fainting
- • Call 999 immediately if these occur
Annual DVT risk for long-haul drivers
Maximum recommended sitting time without movement
Most leg health issues prevented with movement
Learn More About DVT Prevention
If you're at risk for DVT or have leg health concerns, consult your GP. They can assess your risk and recommend compression therapy or other preventive measures.
NHS DVT Information