Beauty and Anti Aging

Exercises to Alleviate Restless Legs Syndrome

Restless Legs Syndrome

Exercises to Alleviate Restless Legs Syndrome

Key Takeaways

  • Walking 
  • Stretching
  • Progressive muscle relaxation
  • Yoga

According to statistics, each year, millions of people develop the neurological disorder called restless legs syndrome (RLS). The disorder is associated with aches, unusual sensations, and urge to move your legs during rest. This condition usually becomes worse at night.

Treatment Options

Treatment options include medications, home remedies and exercises. They include:

  • Walking: Taking a walk can help you alleviate the symptoms of restless legs syndrome. Therefore, if you are suffering from it or prone to having RLS, start taking a walk at your free time. Walking will enhance blood supply in your body. Working your calf as well as thigh muscles will help improve the symptoms of RLS. This type of exercise will help supply oxygen to all body parts, making it possible to have a sound sleep.
  • Stretching: Your muscles can become tight, especially if you’re suffering from restless legs syndrome. However, stretching can ease the tight muscles and help enhance flexibility. Therefore, it is important to stretch before and after bedtime to increase muscle flexibility. Stretching will help relax your body and mind. There are different stretches you can try. They include:
  1. Toe-pull calf stretch - This type of stretching involves sitting on the floor and extending your legs. Then reach forward and try grasping your toes using both of your hands. Gently pull until the effect is felt in your calves. For maximum impact, repeat this several times. 
  2. Wall stretch - This involves standing a few centimeters away from a wall. Prop one of your toes against the wall as you lean forward. Then place both your hands against the wall to achieve balance. Hold this position for 10 to 15 seconds, and then repeat this process using your other foot. 
  3. Inner thigh stretch - This exercise involves sitting on the ground while keeping the soles of your feet tightly together. Then hold your feet while pressing the knees against the ground. 
  4. Lying Hamstring Stretch - With this exercise, you are required to lie flat on your back. Extend your leg above you with your toes pointed. Lace your fingers behind the knee and then pull your knee gently until it reaches your chest. You should repeat this with the other leg for maximum effect. 
  5. Additional Stretching - You can start by rubbing your legs when you feel the urge to move them. You can also stretch them while pointing your toes. These will send signals to the brain that can supersede these strange tingling sensations of restless legs syndrome. However, if the stretching causes leg cramps, stop it.
  • Progressive muscle relaxation: This exercise requires you to breathe deeply for about 2 minutes. This should be followed by tensing the muscles of your feet. You should hold this position for 2-5 seconds, and then relax. This should be followed by tensing your calf muscles. Repeat the procedure by holding the position for 2-5 seconds, and then relax. You can also do this with your thigh muscles by following the tensing as well as relaxing pattern.
  • Yoga: It is one of the most effective holistic approaches that can be used to heal the body and mind. It involves workouts and stress reliefs. Talk to your yoga instructor before trying such exercises.
  • Deep Breathing: You can do deep breathing techniques to enhance your nervous system. Start by practising calm breathing at night. You can then increase its frequency to help your nervous system function properly.