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Exercise for restless legs: The Effect of Stretching Exercises on Severity of Restless Legs Syndrome in Patients on Hemodialysis

by alexxlab

RLS Exercises: Help Alleviate Symptoms

Overview

If you experience restless leg syndrome (RLS), you can control your symptoms with a regular exercise regimen that’s not too strenuous. Going to extremes is discouraged: You don’t need to start running marathons, but you also shouldn’t be a couch potato. It’s important to find a healthy balance with your exercise program.

That said, what works for your RLS may not work for someone else’s RLS. Effective exercise regimens can be very individualized. Someone might post online that doing squats and running up and down stairs works for them. Others swear by running in place, and others think that stretching calf muscles is key. It’s wise to try a variety of different exercises to see exactly what works for you.

Here’s more about exercise and RLS as well as a stretching routine to try.

Even though moderate exercise can help you manage your symptoms, most experts agree that strenuous exercise within a few hours of bedtime is a bad idea. Aim for 30-60 minutes of exercise per day, and avoid exercise where your joints ache, as it may worsen your RLS.

Also try adding in gentle activities like yoga, cycling, and swimming a few times a week. Combined with stretching, you may find these activities work well for you.

By contrast, bursts of excessive energy or long sedentary periods may worsen symptoms. Talk to your doctor about an effective exercise plan to manage your symptoms.

Yoga and Pilates

Many experts recommend yoga and Pilates to help with RLS symptoms, but they also advise against extreme types of yoga like Ashtanga, DDP, hot yoga, or any yoga pose that is extremely difficult or that stresses your body.

Cycling

Cycling is another activity that can calm symptoms. To cycle at a moderate pace, aim for 10 miles per hour or slightly slower.

Swimming

Swimming or doing water aerobics in a warm pool helps relax your muscles while building strength and improving mobility.

Simple stretching may help stop RLS symptoms in their tracks. Here are a few stretches to help you get started.

Calf stretch

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  1. Stretch out your arms so that your palms are flat against a wall and your elbows are nearly straight.
  2. Slightly bend your right knee and step your left leg back a foot or two, positioning its heel and foot flat on the floor. Hold for 20 to 30 seconds.
  3. Next, bend your left knee while keeping your heel and foot flat on the floor. For a deeper stretch, move your foot back a bit farther.
  4. Switch legs and repeat.

Front thigh stretch

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  1. Standing parallel to a wall for balance, pull one of your ankles toward your rear while keeping the other leg straight.
  2. Hold for 20 to 30 seconds.
  3. Switch legs and repeat.

Hip flexor stretch

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  1. Place the back of a chair against the wall for support and stand facing the chair.
  2. Raise your left foot up and rest it flat on the chair, with your knee bent. (Or try placing your foot on a stair while holding the railing for balance.)
  3. Keeping your spine as neutral as possible, press your pelvis forward gently until you feel a stretch at the top of your right thigh. Your pelvis will move forward only a little.
  4. Hold for 20 to 30 seconds.
  5. Switch legs and repeat.

Gentle to moderate exercise can help with your RLS symptoms. Talk to your doctor about an effective weekly routine that will work best for you. If you’re pregnant, be sure to check with them about safe exercises for you.

Top Six Exercises for Restless Legs Syndrome

Varicose veins and restless legs syndrome cause uncomfortable leg cramping, aching, and itching. Here’s how exercise can help.

Do you often wake at night with unpleasant sensations in your legs that only movement relieves? You could be experiencing restless legs syndrome (RLS), which causes uncontrolled twitching, throbbing, itching, pulling, and crawling in your limbs. The symptoms are typically more pronounced when you try to rest or sleep, making the condition both frustrating and debilitating.

The National Institute of Neurological Disorders and Stroke estimates between 7 to 10 percent of the U.S. population have RLS. Because RLS interrupts sleep, you may feel tired and irritable throughout the day. Treatment depends on the cause of your RLS, such as venous insufficiency, which is also the root cause of varicose veins. Whatever the reason, many RLS patients have found relief through exercise.

But first, what causes RLS?

Although there is no definitive cause for the syndrome, RLS has been connected with several medical conditions. For example, scientists have linked RLS to an imbalance in dopamine, which controls muscle movements.

RLS that occurs during pregnancy, often during the last trimester, should disappear shortly after delivery. Some other causes of RLS include iron deficiency and kidney disease. The syndrome also seems to have a genetic link and runs in families.

Several studies have also pointed to vein disease as another possible underlying cause. Itching, cramping, and aching in the legs are hallmarks of varicose veins and RLS. Varicose vein patients frequently wake up during the night with uncomfortable sensations in the legs, believing they have RLS. Research backs up the connection: A 2007 study found that of 174 subjects with RLS, 62 were also diagnosed with chronic vein disease.

A study published the following year in the same publication noted that patients with both RLS and vein disease reported a reduction in RLS symptoms following an endovenous laser ablation procedure to destroy varicose veins.

If you’re experiencing RLS symptoms, consider visiting a vein specialist for a proper diagnosis. In the meantime, you can look to certain exercises to alleviate your restless legs syndrome symptoms.

Always check with your doctor before starting any exercise program, as not all activities are beneficial in every case. For example, high-intensity workouts such as weight lifting or high-speed running are not usually recommended.

Top six exercises for RLS

Patients may benefit from specific exercises to relieve RLS. Plan for 20 to 30 minutes of stretching or low-impact daily exercises timed well before bedtime. These include:

Calf stretch. Place your arms straight out against either a wall or hold onto the back of a chair. Bend your right knee and move your left leg back, keeping your feet comfortably flat on the floor. You should feel a stretch at the back of your left calf. Hold this position for 30 seconds. Then bend your left knee with your feet flat on the floor. Switch to the other leg and repeat.

Front thigh stretch. Stand straight and pull one of your ankles toward your buttocks. Keep the other leg straight and hold for 30 seconds. Switch legs and repeat. If needed, stand parallel to a wall for balance.

Hip stretch. Place your left leg on a chair with your knee bent. Keeping your back straight, move your pelvis forward until you feel a gentle stretch at the top of your right thigh. Hold for 30 seconds. Repeat with the other leg.

Low-impact exercises. Physical exercises easy on the joints may also relieve RLS symptoms. Biking at a moderate pace of 10 miles per hour works your leg muscles and helps reduce the effects of RLS. Similarly, swimming or water aerobics relaxes your muscles. A simple 30-minute walk can also build muscle strength while reducing stress.

Yoga. Yoga is a great way to improve flexibility and decrease stress. Avoid intense yoga workouts such as Ashtanga or hot yoga. Challenging poses that add stress to the body should also be avoided.

Pilates. Like yoga, Pilates can improve flexibility, muscle tone, and muscle strength.

Whether you’re taking prescribed medication for your RLS or not, exercise is a proven vital component in putting your RLS symptoms to bed.

Does vein disease cause your RLS?

Center for Vein Restoration (CVR) physicians are experts in diagnosing and treating all forms of vein disease, including varicose veins, spider veins, and RLS related to venous insufficiency. We can evaluate you and recommend tailored treatments to relieve your painful symptoms. Contact one of our offices near you for a consultation today.

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Treatment of restless leg syndrome without surgery – diagnosis, treatment methods, daily routine and lifestyle

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In just 24-36 sessions, depending on the intensity of treatment and the stages of the development of the disease, you will get rid of discomfort and pain in restless legs syndrome, you will be able to normalize sleep and live life to the fullest0009

It is important to understand

In the treatment of restless legs syndrome, it is necessary to choose an individual set of therapeutic exercises, study the technique of their implementation and exclude exercises due to contraindications.

With this diagnosis, it is important to regularly attend treatment sessions, complete a full course of treatment in a specialized Center, and in the future you need to maintain your health in a prophylactic regime on your own.

Emergency

All videos of therapeutic exercises

Every person needs a good night’s rest for normal life. Some people feel discomfort in the lower extremities when falling asleep, as well as during sleep. It forces you to perform involuntary movements to alleviate the condition. This interferes with normal sleep, rest of the body. Pathology is one of the causes of insomnia – sleep disorders.
A condition characterized by painful sensations in the legs that occurs at rest at night is restless legs syndrome (RLS), also called Ekbom’s syndrome. This syndrome is considered common. This neurological failure is an alarm signal of the body, but it is treatable.

Tests and Diagnosis

When a person is troubled by restless legs, the cause and treatment are determined after an examination.
Diagnostic steps are:

  • Consultation with a sleep specialist.
  • Patient examination.
  • Analysis of clinical symptoms.
  • Complete history taking.
  • Additional medical examination. It is carried out with a dubious diagnosis, the need to eliminate the root cause of the disease, the exclusion of other diseases with similar symptoms.
  • Polysomnography.
  • Doppler ultrasound.
  • Electroneuromyography.
  • Determining the severity of pathology.
  • Laboratory tests are ordered to establish the diagnosis:
  • general urine, blood tests;
  • biochemical blood test;
  • tests for ferritin, magnesium, vitamin B.

How to treat restless leg syndrome?

The disease is a chronic disorder. It has the ability to progress. The most effective foot treatment is complex. It completely depends on the etiology, complexity of the disease, comorbidities.

Medication

Medications are used for obvious symptoms that disrupt a person’s life: serious sleep disturbance, insomnia, depression. Drug tactics are also directed to the correction of accompanying problems and diseases.
Pharmacological therapy uses the following groups of drugs:

  • Dopaminergic agonists. Their functional impact coincides with the neurotransmitter. Stimulation of dopamine receptors in the brain. Medicines reduce control over impulses, increase drowsiness.
  • Hypnotics, muscle relaxants – benzodiazepines. Help the patient to sleep.
  • Antiepileptic drugs. Designed to be taken in the presence of epilepsy, but with restless legs syndrome, they also show good results.
  • Opioids. Analgesic effect at certain pain receptors in the central nervous system. They are addictive, so their use requires high caution.
  • Iron preparations in injections, tablets – are prescribed in case of ferritin deficiency.
  • Reception of magnesium with its deficiency.

When Ekbom’s syndrome is a manifestation of another underlying disease, remedies are used to address the underlying cause. For example, if a patient has diabetes, drugs are prescribed that normalize sugar levels.
For mild pathology, placebo, herbal sedatives may be given. It is recommended to take vitamins E, C, group B, folic acid.

Additional Methods

The complex of therapy includes physiotherapy. With RLS, the tactics of the procedures are signed, based on the patient’s well-being.
Good effect:

  • electrical stimulation;
  • lymphopress;
  • cryotherapy;
  • darsonvalization;
  • reflexology;
  • ozone therapy;
  • magnetotherapy;
  • mud applications;
  • vibration massage.

Physical therapy is used for treatment. It involves moderate loads on the lower limbs. Doctors in the complex of exercises most often include:

  • toe walking;
  • shallow squats;
  • stretching;
  • flexion, extension of the legs.

Exercises are recommended to be performed slowly, without sudden movements. Excessive activity is unacceptable.
Massage is also prescribed in combination therapy. It relaxes muscle tissue, relieves tension.

Folk remedies for RLS

Folk remedies for RLS can alleviate the condition. But it is not necessary to engage in excessive self-treatment. It is better to individually coordinate with a specialist.
To improve sleep use:

  • Soothing herbal teas. Their composition includes, for example, mint, chamomile, lemon balm.
  • Tinctures of various means for rubbing the feet are used – tinctures of cinquefoil, golden mustache.
  • Applying apple cider vinegar to the shin rub.
  • Lower extremity contrast baths are used.
  • Herbal baths.

There are many recommendations in folk medicine. For example, if a person sleeps on their side, it is suggested to put a pillow between their legs.
Exercise also helps some people:

  • Performing rotational movements with the feet.
  • Tapping on the feet.
  • Walking with knee up.
  • Rolling the rolling pin with the soles of the feet on the floor and others.

Daily routine and lifestyle

Patients with restless leg syndrome are advised to change their usual lifestyle, daily routine, diet.
You need to follow the advice:

  • try to keep a sleep schedule;
  • do exercises, especially light exercises for leg muscles;
  • walk in the fresh air;
  • give up bad habits;
  • do not abuse caffeinated drinks, but it is better to exclude them;
  • adhere to proper nutrition.

It is important to learn how to harmonize yourself, pay attention to meditation, auto-training. It works great to perform a certain ritual before going to bed, created by yourself, for example:

  • ventilate the room before going to bed;
  • take a shower;
  • drink a cup of soothing tea 40 minutes before bedtime;
  • make foot contrast baths;
  • rub feet thoroughly with a soft towel;
  • lightly massage the calves using camphor oil;
  • put on socks;
  • while lying in bed, do a few slow exercises with your legs: raise them, lower them;
  • perform breathing exercises.

Prognosis for a cure

If signs of a disease are detected, it is necessary to go to the hospital. The timeliness of therapy plays an important role in obtaining the proper effect, a quick recovery. The prognosis of recovery when receiving treatment for pathology is great. Over time, the symptoms go away.
Medicines should not be taken alone. You need to follow the recommendations of the doctor. The doctor will periodically change the medication to prevent addiction, decreasing effectiveness.

WHY IS

COMPLETE TREATMENT?

When treating restless leg syndrome, the biggest mistake is to try to get rid of the symptoms only with useless painkillers. These drugs – tablets, ointments and gels – only drown out the pain, but the inflammatory process continues. Therefore, an integrated approach is extremely important.

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Kinesitherapy for restless legs syndrome

Kinesitherapy – treatment of the disease with correct movements. This technique allows you to choose an effective set of therapeutic exercises that can get rid of the disease. Kinesiotherapy excludes loads due to contraindications.
Specialists develop individual courses for each patient. All parameters are taken into account:

  • disease severity;
  • age, sex, weight of the patient;
  • physical abilities and others.

Exercises are performed on special simulators. The treatment program doses physical activity on muscle groups. The stages of therapy include the technique of correct movements, breathing of the patient. Classes are held under the supervision of a specialist. A complex of therapy, including kinesitherapy, is the most effective treatment for legs .
To obtain the desired result, it is recommended to regularly attend classes, the implementation of the planned plan of activities.
Restless legs syndrome cannot be ignored. Our Kinesitherapy Center located in Zelenograd and Klin, Dubna, Tver will help you improve the quality of life. The center is equipped with decompression simulators, anti-gravity equipment. Experienced employees develop personal treatment courses that can help the patient without age restrictions.

MESSAGE FROM THE CHIEF DOCTOR:

Often, when examining a patient, doctors pay attention only to the bones, ligaments, and joints. At the same time, nothing is said about muscles , the contraction function of which plays a significant role in human life. Weakening of the muscles leads to thinning, deformation of the bones.

Unfortunately, common therapies only exacerbate the situation, leading to even more severe pain, muscle atrophy and a deterioration in the quality of life of patients.

Effective treatment is impossible without muscle recovery. The unique method of kinesitherapy consists in a therapeutic effect, which implies, first of all, muscle activity during the methodical implementation of a set of exercises on special simulators.

All exercises are performed by patients sitting or lying down, so there is no excessive load on the joints and circulatory system, and our instructors-methodologists correct the technique of movements and monitor the correctness of the actions.

Remember that diseases of the spine and joints are not a sentence yet, if the patient wishes and the right approach to treatment, everything can be corrected!

Yulia Konstantinovna Narovatkina

Kinesitherapist

How is the treatment going?

You are consulting with a doctor

The initial consultation is by appointment.

Doctor’s consultation: history taking, myofascial diagnostics, functional diagnostics.

How does it work?

Collection of anamnesis – analysis of the disease, limitations and contraindications, explanation of the principles of kinesitherapy, features of the recovery period.

Myofascial diagnostics is a method of manual diagnostics, in which the doctor evaluates the range of motion of the joints, determines painful seals, edema, hypo- or hypertonicity of the muscles and other changes.

Functional diagnostics (carried out in the rehabilitation room) – the doctor explains how to perform certain exercises on the equipment and observes: how the patient performs them, what amplitude of movement he can work with, which movements cause pain, what weight the patient can work with, how he reacts the cardiovascular system. Problem areas are identified. The data is entered into the map. Emphasis is placed.

Based on the results of the initial examination by a doctor and functional diagnostics, a preliminary individual treatment program is drawn up.

It is desirable to have with you:

  • for pain in the spine – MRI or CT (magnetic resonance or computed tomography) of the problem area;

  • for pain in the joints – x-rays;

  • in the presence of concomitant diseases – extracts from the medical history or a polyclinic card;

  • comfortable (sports) clothing and footwear

Start classes with an instructor

At the beginning of the treatment cycle, the doctor together with the patient draw up a plan of treatment measures, which includes the date and time of the treatment session, control visits to the doctor (usually 2-3 times a week).

The basis of the treatment process is treatment sessions in the rehabilitation room on simulators and sessions in the gym.

Rehabilitation simulators allow you to accurately dose the load on individual muscle groups, providing an adequate regime of physical effects. The treatment program is compiled by the doctor individually for each patient, taking into account the characteristics of the organism. Supervised by qualified instructors. At all stages of recovery, it is important to follow the technique of proper movement and breathing, to know your weight standards when working on simulators, to adhere to the prescribed treatment regimen and follow the recommendations of specialists.

Sessions of articular gymnastics help restore visual coordination, improve joint mobility and elasticity (flexibility) of the spine and is an excellent preventive system for independent use.

Each treatment cycle – 12 sessions. Each lesson is supervised by an instructor. The duration of one treatment session is from 40 minutes to 1.5 hours. The instructor draws up a program, taking into account concomitant diseases and the patient’s condition on the day of classes. Teaches the technique of performing exercises and controls the correct execution. Every 6th lesson, a repeated consultation of the doctor is carried out, changes and additions are made to the program, depending on the dynamics.

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How many cycles will it take? – individually for everyone

Important to know:

– how long have you had this problem (stage of the disease)

– how your body is prepared for physical activity (do you do gymnastics, any kind of sport) … –

Important!

what result do you want to get.

If the disease is in the initial stage and the body is prepared, one treatment cycle is enough. (an example is young people aged 20-30 years old who go in for sports. We focus their attention on the technique of doing exercises, breathing, stretching, “wrong” exercises that are harmful to problem areas are excluded. Such patients are trained, receive the skill of “caring for their body ”, receive recommendations in case of exacerbation and continue to practice themselves).

If the problem has been around for a long time, you do not do gymnastics, there are concomitant diseases, then another period of time will be needed

– to remove the exacerbation? – one or two cycles is enough,

– restore the function?

– walking non-stop (climbing stairs),

– bending over, doing certain work without effort

– being motionless for a long time on a trip (in an airplane, car …)

improve? support? not worsen?

three or more treatment cycles may be needed …

Each body is different and the program for each patient is individual.

Make an appointment with the doctor of the center in advance

Specialization:

Read also:

  • Treatment of pain in the leg
  • Treatment of pain in the toes
  • Reduces toes: how to treat?
  • Treatment of arthritis in the legs

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Make an appointment with a doctor. The doctor will clarify the diagnosis, conduct myofascial and functional diagnostics, develop an individual treatment program taking into account concomitant diseases.

This is the easiest and fastest way. All you have to do is walk to the nearest
pharmacies, buy and take one of
painkillers such as:

  • Naproxen
  • Ibuprofen
  • Nimesulide
  • Ketoprofen
  • Ketorolac
  • Diclofenac

When taking these devices, pay special attention to the presence of side effects.
phenomena such as:

  • nausea,
  • vomiting,
  • hearing impairment,
  • headache,
  • ulcers and erosions of the mucous membranes of the stomach and intestines.
  • Possible disturbances in the functioning of the kidneys and liver.
  • heartburn,
  • flatulence,
  • diarrhea, allergic skin rash,
  • blurred vision.
  • there are bleeding of the stomach and intestines,
  • meningitis,
  • bronchospasm.
  • nervousness,
  • nightmares,
  • dizziness.
  • hypertension.
  • disorders of the gastrointestinal tract,
  • bronchospasm and dyspnea.


They can significantly worsen your health.

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