TORONTO - We all look forward to a vacation — an escape from work and everyday life to devote some pleasurable time for ourselves.

However, we end up stressing out because flying can be grueling. Therefore, the risk of cramps and deep vein thrombosis are higher while flying, especially on long airplane trips.

So, let me try and answer some of the more pressing questions asked by TraveLife readers concerned about their health when on a plane:

Why are muscle cramps more prone in long flights?

It’s because of dehydration. According to Air Canada and Qantas Airways, humidity levels in the cabin are between 20-25 per cent less, which can result in dehydration. Diuretics such as alcohol, coffee and tea can further increase dehydration by excreting water from a person’s body. Lack of fluid, oxygen, and electrolytes (e.g. sodium, potassium, magnesium and calcium) can prevent the muscles from functioning smoothly, which can set off a muscle spasm.

What is muscle fatigue and circulatory stasis?

During a short flight it can be manageable, but on a flight longer than three hours muscles become fatigued and stiff. Furthermore, the cold temperature inside the cabin restricts circulation in the legs. When the muscle is chilled, it reduces blood flow and oxygen in the tissue, which makes it prone for a cramp.

What is deep vein thrombosis?

It occurs when circulation is impaired and blood begins pooling in the leg. As a result, blood clots form in the deep veins of the leg. It can become life-threatening when these clots break free and travel to the lungs leading to a pulmonary embolism. Symptoms include calf cramping, swelling, tightness in the calf, local tenderness, redness and heat. Fortunately, the risk of deep vein thrombosis is very low. But, according to the American Council on Exercise, “approximately 4-5 per cent of high risk individuals may suffer deep vein thrombosis on flights of 10 hours or more.” Obese individuals, smokers, pregnant women and people over 40 are at risk and should be aware of this issue. Certain medical conditions like peripheral artery disease, cancer, diabetes and kidney disease can predispose individuals to deep vein thrombosis. If you experience any of the symptoms, raise the leg up and avoid rubbing the affected area because the clot may accidentally dislodge.

Here are my 10 tips to reduce chances of muscle cramps and deep vein thrombosis (DVT):

1. Keep hydrated during your flight by drinking plenty of water. Steer clear of caffeinated drinks and alcoholic beverages.

2. Before you go on vacation, get medical tests that will detect deep vein thrombosis, especially if you have one or more of the DVT risk factors. Once confirmed, speak to a physician regarding a treatment.

3. Wear compression stockings throughout the flight to decrease swelling and achiness in the legs. This will significantly reduce the risk of DVT. To order these stockings, consult with your physician or healthcare provider.

4. Use a neck pillow for support and minimize stiffness.

5. Wear clothing that is comfortable and loose to promote circulation. Also, it tends to get a little cooler in the cabin so bring an extra sweater and perhaps wear pants instead of shorts.

6. Consider which airplane seat you would like to book. In general, exit row, bulkhead and aisle seats provide extra legroom. Stay away from middle seats because you are less likely to get up and walk around the cabin. As well, the seats by the washroom and flight attendant area can be noisy and disruptive. Unfortunately, many airlines are now charging an extra fee for reserving a seat with extra leg room.

7. Minimize carry-on luggage and try to place your bags in the overhead compartment instead of under the seat so you’ll have more room to stretch your legs.

8. During a long-haul flight, be sure to occasionally get up and walk around the cabin to increase circulation.

9. Do some simple stretches while in flight. Perform these exercises slowly and hold the positions for at least 30 seconds to make them effective. Do it for both sides and if there is any pain or discomfort during the stretch, stop immediately.

10. Get a massage prior to or after your flight. Many airports now offer therapeutic massages. It will relax the muscles and relieve any anxiety you have about flying. Booking a massage after flying is beneficial as well because it will alleviate jet lag and stiffness accumulated during the flight.

Remember, if you experience signs of deep vein thrombosis, seek immediate medical attention or if you think you are at risk for DVT, best to avoid massage and speak to doctor first.

Soleus pedal exercise: The soleus is deeper calf muscle that helps pump blood from lower limbs to heart. By actively stretching the soleus, it will prevent blood pooling in the feet. In a seated position, raise toes and then heel of same foot. Pause, and repeat for other foot.

Ankle alphabet stretch: In the air, write the alphabet with your foot slowly and try to take the ankle joint through as much range of movement without any pain. This will minimize stiffness in the ankle and maintain flexibility.

Shin muscle stretch: In a seated position, cross your legs, and place the foot you want to stretch on top of the knee. Use your hands to point toes down and rotate foot so the sole of your foot is facing towards you. This will stretch the muscles in front of the lower leg and help loosen the ankle.

Seated hamstring stretch: In order to stretch back part of right thigh, bend left leg and straighten right leg. Place your hands on left thigh and lean forward while maintaining straight back. Do this stretch if there is enough space to extend the knee.

Quadriceps stretch: While in line for washroom or if you have an aisle seat, stand up and stretch the front part of the thigh. Bring heel towards buttock by wrapping hand just above the ankle. Rest other hand against wall or anything that will help maintain your balance.

Trunk twist stretch: This will stretch your back and side of your abdomen in a seated position. Cross your leg by resting left leg on top of right leg then place right hand on top of left knee. Gently twist trunk to left side, use your hand to deepen stretch. Hold the position for at least 30 seconds and repeat on the other side.

“Sniff your pit” stretch: This exercise particularly stretches the levator scapulae which attaches from neck spine to top medial corner of shoulder blade. In order to stretch the right side, first point nose towards left armpit. Then place left hand on head and pull it down to get further stretch. This will help relieve tension in neck and shoulders.