What are the most effective exercises for restless leg syndrome. How can stretching help alleviate RLS symptoms. Which lifestyle changes can improve restless leg syndrome management. What alternative therapies show promise for RLS relief.

Understanding Restless Leg Syndrome: Causes, Symptoms, and Diagnosis

Restless Leg Syndrome (RLS), also known as Willis-Ekbom Disease, is a neurological disorder characterized by uncomfortable sensations in the legs and an irresistible urge to move them. This chronic condition can significantly impact a person’s quality of life, particularly during evening hours and at night when symptoms tend to worsen.

What Causes Restless Leg Syndrome?

The exact cause of RLS remains unclear, but researchers believe several factors may contribute to its development:

• Genetics – RLS often runs in families
• Dopamine imbalance – Low levels of this neurotransmitter may play a role
• Iron deficiency – Particularly low iron levels in the brain
• Chronic diseases
• Pregnancy
• Certain medications
• Lifestyle factors

Common Symptoms of RLS

The primary symptoms of Restless Leg Syndrome include:

• An overwhelming urge to move the legs
• Unpleasant sensations like itching, tingling, or crawling
• Discomfort that begins or worsens during rest or inactivity
• Relief from discomfort through movement or activity
• Symptoms that intensify in the evening or at night

Diagnosing Restless Leg Syndrome

Diagnosing RLS typically involves a comprehensive approach:

1. Physical examination
2. Review of medical history
3. Assessment of symptoms and their timing
4. Possible sleep study referral
5. Consultation with a neurologist if necessary

The Effectiveness of Exercise for Restless Leg Syndrome: What Research Shows

Recent studies have demonstrated the potential benefits of exercise in managing Restless Leg Syndrome symptoms. A clinical trial involving hemodialysis patients with RLS found that regular stretching exercises performed during dialysis sessions led to significant symptom improvement.

Why does exercise help alleviate RLS symptoms? There are several potential mechanisms:

• Improved circulation to the legs
• Release of endorphins, which can reduce pain and discomfort
• Regulation of dopamine levels in the brain
• Reduction of stress and anxiety, which can exacerbate RLS

10 Effective Exercises for Restless Leg Syndrome Relief

Incorporating specific exercises into your routine can help manage RLS symptoms. Here are ten effective exercises to try:

1. Calf Stretches

Stand facing a wall, place your hands on the wall, and step one foot back. Keep your back leg straight and heel on the ground, leaning forward to feel a stretch in your calf. Hold for 30 seconds on each leg.

2. Ankle Rotations

Sit in a chair and lift one foot off the ground. Rotate your ankle in circles, first clockwise and then counterclockwise. Perform 10-15 rotations in each direction, then switch feet.

3. Leg Lifts

Lie on your back with your legs straight. Lift one leg about 6 inches off the ground, hold for 5 seconds, then lower. Repeat 10 times on each leg.

4. Knee-to-Chest Stretches

Lie on your back and bring one knee to your chest, holding it with both hands. Hold for 30 seconds, then switch legs.

5. Hamstring Stretches

Sit on the floor with one leg extended and the other bent. Reach for your toes on the extended leg, holding the stretch for 30 seconds. Switch legs and repeat.

6. Stationary Biking

Use a stationary bike for 15-30 minutes at a moderate pace. This low-impact exercise can improve leg circulation without putting too much strain on your joints.

7. Walking

Take a brisk 20-30 minute walk daily. Walking can help improve overall circulation and may alleviate RLS symptoms.

8. Yoga

Incorporate yoga poses that focus on leg stretching and relaxation, such as Downward Facing Dog, Child’s Pose, and Legs Up the Wall.

9. Resistance Band Exercises

Use a resistance band to perform leg strengthening exercises like leg extensions and hamstring curls.

10. Swimming

Engage in regular swimming sessions. The buoyancy of water provides a low-impact environment for leg exercises while improving circulation.

Stretches for Restless Leg Syndrome: Targeted Relief

In addition to the exercises mentioned above, specific stretches can provide targeted relief for RLS symptoms:

Standing Quadriceps Stretch

Stand on one leg, bend the other knee, and bring your heel towards your buttocks. Hold your foot with your hand and gently pull to feel a stretch in the front of your thigh. Hold for 30 seconds on each leg.

Seated Forward Bend

Sit on the floor with your legs extended. Reach forward towards your toes, keeping your back straight. Hold the stretch for 30 seconds, focusing on the sensation in your hamstrings.

Piriformis Stretch

Lie on your back with both knees bent. Cross one ankle over the opposite knee, then gently pull the uncrossed leg towards your chest. Hold for 30 seconds, then switch sides.

The Many Benefits of Exercise for Restless Leg Syndrome

Regular exercise offers numerous benefits for individuals with Restless Leg Syndrome:

• Improved sleep quality
• Reduced frequency and intensity of RLS symptoms
• Enhanced overall physical fitness
• Better stress management
• Increased energy levels
• Potential reduction in the need for medication

How often should you exercise to manage RLS? Aim for at least 30 minutes of moderate exercise most days of the week. Remember to consult with your healthcare provider before starting any new exercise regimen, especially if you have other health conditions.

Additional Tips for Managing Restless Leg Syndrome Symptoms

While exercise plays a crucial role in managing RLS, incorporating other lifestyle changes can further improve symptom control:

Establish a Regular Sleep Schedule

Maintain consistent sleep and wake times to help regulate your body’s internal clock.

Practice Good Sleep Hygiene

Create a relaxing bedtime routine and ensure your sleep environment is cool, dark, and quiet.

Limit Caffeine and Alcohol

Reduce or eliminate caffeine and alcohol consumption, especially in the evening hours.

Stay Hydrated

Drink plenty of water throughout the day to support overall health and potentially reduce RLS symptoms.

Consider Iron Supplementation

If you have low iron levels, talk to your doctor about iron supplementation, which may help alleviate RLS symptoms.

Use Heat or Cold Therapy

Apply warm or cold packs to your legs to provide relief from discomfort.

Alternative Therapies for Restless Leg Syndrome Relief

In addition to exercise and lifestyle changes, several alternative therapies show promise in managing RLS symptoms:

Acupuncture

Some studies suggest that acupuncture may help reduce RLS symptoms by improving circulation and promoting relaxation.

Massage Therapy

Regular leg massages can help improve circulation and reduce muscle tension associated with RLS.

Mindfulness Meditation

Practicing mindfulness techniques may help manage stress and anxiety, potentially reducing the severity of RLS symptoms.

Aromatherapy

Certain essential oils, such as lavender or chamomile, may promote relaxation and improve sleep quality.

Herbal Supplements

Some individuals find relief with herbal supplements like valerian root or magnesium. Always consult with a healthcare provider before trying any new supplements.

The Link Between Restless Leg Syndrome and Other Conditions

Restless Leg Syndrome often coexists with other health conditions, which may influence its management and treatment approach:

Iron Deficiency Anemia

RLS is commonly associated with iron deficiency anemia. Addressing iron levels through diet or supplementation may help alleviate symptoms.

Peripheral Neuropathy

Some individuals with peripheral neuropathy also experience RLS symptoms. Managing the underlying neuropathy may help reduce RLS discomfort.

Parkinson’s Disease

RLS is more prevalent among individuals with Parkinson’s disease. Treating Parkinson’s symptoms may also improve RLS management.

Pregnancy

RLS symptoms often emerge or worsen during pregnancy. Most cases resolve after delivery, but managing symptoms during pregnancy is essential for comfort and sleep quality.

Chronic Kidney Disease

Patients with chronic kidney disease, particularly those on dialysis, frequently experience RLS. Addressing underlying kidney issues and optimizing dialysis treatment may help manage symptoms.

Understanding the connection between RLS and other health conditions can help healthcare providers develop more comprehensive treatment plans. If you have RLS along with other medical issues, work closely with your healthcare team to address all aspects of your health for optimal symptom management.

The Greatest Exercises for Restless Leg Syndrome

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Don’t let the aches and pain from restless leg syndrome keep you from good sleep and health.

In this article, we cover the best exercises to lessen the symptoms of restless leg syndrome.

Author:
Brandon Landgraf

April 12, 2023

• Tags:
• pain management
• Restless Leg Syndrome

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Jump to a Section:

• Item”>Introduction
• What is Restless Leg Syndrome?
• Does Exercise Help? – What Studies Say
• Exercises for Restless Leg Syndrome
• Stretches for Restless Leg Syndrome
• The Many Benefits of Exercise for Restless Leg Syndrome
• Additional Tips for Managing Symptoms
• Alternative Therapies
• The Link Between RLS and Other Conditions
• Conclusion

Related Articles

• What is Restless Leg Syndrome?
• Exercises for Restless Leg Syndrome
• Item”>Yoga for Restless Leg Syndrome

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Are you plagued by an uncontrollable urge to move your legs, even at night? Restless Leg Syndrome (RLS) affects millions of people worldwide.

It interferes with daily activities and disrupts sleep. Some stretches and exercises for restless leg syndrome can help manage its symptoms, making it easier to live with.

In this article, we’ll explore different exercises and stretches for RLS. We’ll look at lifestyle changes, medications, and alternative therapies that can reduce symptoms and manage this condition.

Say goodbye to sleepless nights and discomfort. Read on to learn how to manage RLS better and improve your quality of life.


What is Restless Leg Syndrome?

Restless Leg Syndrome (RLS) is a neurological disorder that causes uncomfortable sensations in the legs. It is often accompanied by an irresistible urge to move them. Sometimes referred to as Willis-Ekbom Disease, it is a chronic condition that can affect a person’s quality of life.

RLS is a condition that causes unpleasant sensations in the legs. It happens in the evening or night when a person is at rest. These sensations can include an itching, crawling, or tingling feeling. Moving the legs can alleviate the discomfort, but the relief is only temporary.

Why is RLS Worse at Night?

The exact cause of RLS is not understood. It is thought to be related to dopamine levels in the brain. Dopamine is a neurotransmitter that plays a role in controlling muscle movement. Low levels of dopamine can lead to RLS symptoms.

Dopamine levels decrease as the day goes on. This can explain why RLS symptoms tend to get worse at night.

Symptoms of RLS

The primary symptom of RLS is an overwhelming urge to move the legs to relieve discomfort. There are other common symptoms of RLS. These include:

• Unpleasant sensations in the legs, such as itching, tingling, or crawling
• Discomfort that begins or worsens during periods of rest or inactivity
• Discomfort that is relieved by movement or activity
• Discomfort that is worse in the evening or at night

Causes of RLS

Restless Leg Syndrome (RLS) is a condition that affects millions of people around the world. The exact cause of RLS is unknown, but researchers believe it may be related to several factors.

One of the leading causes of RLS is genetics, with many cases appearing to run in families. Iron deficiency is also thought to play a role in developing RLS. Low levels of iron in the brain can cause RLS symptoms.

Other factors that may contribute to RLS include:


• Chronic diseases
• Pregnancy
• Certain medications
• Lifestyle factors

The exact cause of RLS has yet to be fully understood. Identifying and addressing contributing factors can help manage RLS symptoms.

Diagnosis of RLS

Diagnosing RLS involves a physical exam and a review of the patient’s medical history. A doctor will also ask about the patient’s symptoms and when they occur. To confirm a diagnosis of RLS, a doctor may also perform a sleep study or refer the patient to a neurologist.

Does Exercise Help Restless Leg Syndrome?

The restless legs syndrome is a common disorder in patients on hemodialysis. Non-pharmacological treatments are being explored to manage symptoms.

This clinical trial study aimed to evaluate the effect of stretching exercises on the severity of restless legs syndrome in 33 hemodialysis patients. The intervention group performed stretching exercises on their legs during dialysis three times a week for eight weeks. They showed a significant improvement in symptom severity compared to the control group.

These results suggest that stretching exercises during dialysis may improve the quality of care for hemodialysis patients with RLS.

What Exercise is Good for Restless Leg Syndrome?

Low-impact exercises such as walking, swimming, and cycling are great options for people with RLS. These exercises improve circulation, which can reduce discomfort in the legs.

Stretching before bedtime can help relax the muscles and reduce the likelihood of discomfort during the night.

Walking

Another restless leg exercise is walking. This low-impact exercise can improve circulation and reduce symptoms of RLS. Aim for at least 30 minutes of walking per day.

Leg Stretches

Stretching is an excellent RLS exercise. Stretching the calf muscles before bedtime can prevent RLS symptoms at night. Hold each stretch for at least 30 seconds.

Yoga

Certain yoga poses, like the tree pose and extended triangle pose, can stretch and strengthen the leg muscles, potentially reducing RLS symptoms. Consult with a yoga instructor for guidance on poses.

Pilates

Another restless leg syndrome physical exercise is pilates. These exercises can improve leg flexibility and strength, reducing RLS symptoms. Work with a certified Pilates instructor for proper guidance.

Water Aerobics

Water exercise provides a low-impact workout that improves circulation and reduces RLS symptoms. Consult with a water aerobics instructor for appropriate exercises.

Cycling

Moderate cycling can improve circulation and may reduce RLS symptoms. Start with shorter rides and gradually increase intensity and duration.

Remember to consult a healthcare provider before starting any new exercise program, especially if you have RLS or any other medical condition.

How Often to Exercise for RLS

The exercise frequency for people with RLS may vary depending on the individual’s symptoms and preferences. It is generally recommended to exercise at least thrice a week for 30 minutes or more each time. Listening to your body and not overdoing it is essential, as overexertion can exacerbate RLS symptoms.


Stretches For Restless Leg Syndrome

Restless Leg Syndrome (RLS) can be a frustrating and uncomfortable condition to deal with, especially at bedtime. You can do simple stretches to help ease symptoms and improve sleep quality.

Stretching can be an effective way to relieve discomfort in the legs caused by RLS. Some effective stretches for RLS include calf stretches, hamstring stretches, and quad stretches.

Calf Stretch

Stand facing a wall with your feet shoulder-width apart. Place your hands on the wall and step one foot back. Keep both heels flat on the floor and bend your front knee. Hold the stretch for 15-30 seconds, and then switch legs.

Hamstring Stretch

Sit on the floor with your legs extended straight in front of you. Reach forward and try to touch your toes, keeping your knees straight. Hold the stretch for 15-30 seconds.

Quadriceps Stretch

Stand with one hand on a wall for balance. Bend one knee and grasp your ankle with your other hand. Pull your foot towards your buttocks and hold the stretch for 15-30 seconds. Switch legs and repeat.

Hip Flexor Stretch

Kneel on one knee with your other foot flat on the floor in front of you. Lean forward into the stretch until you feel a stretch in your hip. Hold the stretch for 15-30 seconds, and then switch legs.

Glute Stretch

Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee and pull the uncrossed knee towards your chest. Hold the stretch for 15-30 seconds, and then switch legs.

Stretches for Restless Legs in Bed

Restless Leg Syndrome is a condition that can cause uncomfortable sensations in the legs and an irresistible urge to move them. RLS can be exceptionally bothersome at night, making falling or staying asleep difficult. Some restless leg syndrome stretches can be done before bed or in bed to help ease RLS symptoms and improve sleep quality.

Stretches to do Before Bed

Stretching before bed can help relax the muscles and reduce the likelihood of discomfort during the night. A few effective stretches to do before bed include hamstring stretches, calf stretches, and quad stretches.

To do a hamstring stretch, sit on the edge of a bed or chair with one leg extended straight out in front of you. Keeping your back straight, lean forward at the hips until you feel a stretch in the back of your thigh. Hold for 20-30 seconds and repeat with the other leg.

Stretches to do in Bed

In addition to stretching before bed, there are also stretches that you can do in bed to ease RLS symptoms. Here are some stretches you can try.

One effective stretch is to lie on your back and lift one leg straight up, holding onto the back of your thigh. Pull your leg towards your chest until you feel a stretch in your hamstring. Hold for 20-30 seconds and repeat with the other leg.

Another effective stretch is to lie on your side and bend your top leg at the knee, bringing it towards your chest. Hold for 20-30 seconds and repeat on the other side.


Benefits of Exercise for Restless Legs Syndrome

Exercise can have several benefits for people with RLS. It can improve circulation, reduce stress levels, and improve sleep quality. Exercise can help regulate the levels of dopamine and endorphins in the brain. These neurotransmitters play a role in managing RLS symptoms.

Other Tips for Managing Restless Leg Syndrome

While there is no cure for RLS, many ways exist to manage its symptoms. Besides exercise and stretching, many lifestyle changes, medications, and alternative therapies can help. They include:

Lifestyle Changes

Specific lifestyle changes can help manage RLS symptoms. For example, reducing or eliminating caffeine, alcohol, and tobacco intake can be helpful.

Adopting a regular sleep schedule and good sleep hygiene can help reduce symptoms. This includes:

• Avoid electronic devices before bed
• Keep the bedroom cool and dark 
• Avoid large meals before bedtime 
• Take warm baths
• Use heating pads to relax muscles and reduce symptoms.

Medications for RLS

Medication may be necessary if lifestyle changes are not enough to manage RLS symptoms. Several different types of medications can help to manage RLS, including:

• Item2″>Dopaminergic agents
• Alpha-2-delta ligands 
• Iron supplements

Dopaminergic agents increase dopamine levels in the brain, which can help manage RLS symptoms. Alpha-2-delta ligands increase levels of a neurotransmitter called gamma-aminobutyric acid (GABA). This can help reduce symptoms. Iron supplements can be helpful for people with low levels of iron in their blood.

Alternative Therapies for RLS

In addition to lifestyle changes and medications, several alternative therapies can help manage RLS symptoms. For example, acupuncture, massage, and yoga have all effectively reduced symptoms.

Cognitive behavioral therapy (CBT) can help manage the anxiety and depression often accompanying RLS. Some people find relief from RLS symptoms by using compression socks or braces. This can help improve blood flow to the legs.

The Link Between RLS and Other Conditions

RLS is a condition that can occur on its own or in association with other medical conditions. Researchers have identified several conditions commonly linked with RLS, and managing these conditions can sometimes help ease RLS symptoms.

ADHD

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental disorder affecting children and adults. Research has shown a link between ADHD and RLS, with individuals with ADHD having a higher risk of developing RLS.

The connection between the two conditions is not yet understood. It is thought that dopamine dysfunction in the brain may play a role in both conditions. Treating ADHD with medication may help manage RLS symptoms in some individuals.

Parkinson’s Disease

Parkinson’s disease is a neurodegenerative disorder that affects movement and can also cause RLS symptoms. Like RLS, Parkinson’s disease is connected with brain dopamine dysfunction.

The symptoms of RLS and Parkinson’s disease can be different. It is essential to distinguish between the two conditions for proper management.

Kidney Failure

Kidney failure, or end-stage renal disease (ESRD), is a condition where the kidneys can no longer function. Individuals with ESRD are more likely to experience RLS symptoms than the general population.

Low iron levels in the brain, which can occur with kidney failure, may contribute to developing RLS. Treating ESRD and managing iron levels may help alleviate RLS symptoms in some individuals.

Genetics

RLS appears to have a genetic component, as the condition often runs in families. While the specific genes responsible for RLS are not yet fully understood, several gene variants may increase the risk of developing RLS.

Iron Deficiency

There is a link between low iron levels in the brain and RLS. Iron is essential for dopamine production in the brain.

Low iron levels may lead to dopamine dysfunction and the development of RLS symptoms. Supplementation with iron may help manage RLS symptoms in some individuals.

Relieve Restless Leg Syndrome with Exercises

Restless Leg Syndrome can be a frustrating and disruptive condition, but there are steps you can take to manage its symptoms. Regular exercise stretches and lifestyle changes can play a role in reducing RLS symptoms. It can help and improve your quality of life.

Suppose you’re struggling with RLS. We encourage you to try the stretches and RLS exercises for restless leg syndrome outlined in this article. You should also speak with a healthcare professional about other treatment options.

Remember, with the right approach; it is possible to manage RLS and find relief from its symptoms.

Related Resources

• What is Restless Leg Syndrome?
• Yoga Poses for Restless Leg Syndrome
• The Ultimate Guide to Thigh Stretches
• How to Relieve Thigh Pain at Night
• Six Kinesiology Tape Benefits (Explained by a Chiropractor) 
• How to Alternate Hot & Cold Therapy
• How to Use a Wedge Pillow
• The Ultimate Guide to TENS Units

About the Author

Brandon Landgraf is the Digital Marketing Manager for Carex Health Brands. He finds passion and fulfillment in creating content that enhances, improves, and enlivens others’ quality of life. All of his written work is formulated to not only offer essential advice and tips but back it with proven studies and experts. His mission is to connect with readers and provide steps to make their lives better.

You can connect with him on LinkedIn here.

About Carex Health Brands

Carex is your one-stop shop for home medical equipment and for products that assist caregivers with providing the best possible support and care for their loved ones. Carex Health Brands has been the branded leader in in-home, self-care medical products for over 35 years. Our goal is to improve the lives of our customers by bring them quality products that bring dignity back to their lives. With our three nationally distributed brands, Carex Health Brands serves national, regional and independent food, drug and mass retailers along with wholesalers, distributors and medical dealers.

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Exercises for Restless Leg Syndrome

Thursday, December 9th, 2021

If you are suffering from restless legs syndrome (RLS), we have good news. RLS, a common health condition, can cause tingling, throbbing, and itching sensations in the legs. Often, these sensations can only be eased with movement. RLS symptoms tend to worsen at night, which can impair the ability to get a good night’s rest. Unfortunately, chronic lack of sleep can impact your overall physical, cognitive, and emotional health.

RLS can be caused by a range of underlying health conditions. One of these is vein disease, also known as venous insufficiency. This common health issue affects millions of Americans each year. Along with causing restless legs, vein disease can lead to varicose and spider veins. Common symptoms of vein disease can include

• leg swelling
• cramping
• itching
• fatigue

When it comes to restless legs syndrome, physical exercise can help alleviate symptoms, promote better sleep, and improve quality of life. If vein disease is behind your RLS, minimally invasive vein treatment may also be recommended. For further evaluation, we suggest consulting a vein specialist.

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What Exercises Help Restless Legs Syndrome?

There are many types of beneficial stretches and exercises for restless legs syndrome, some of which we cover below. No matter which ones you decide to try, we suggest starting slowly and taking care not to overdo it. Additionally, talk to your doctor beforehand for personalized recommendations.

Stretches for Restless Legs Syndrome

To discover the right stretching formula to relieve your RLS symptoms, we suggest a little experimentation. Try out the following stretches to see what works for you. It may also help to play around with how often, along with what time of day, you do them.

Recommended stretches for restless legs syndrome include:

Calf stretch: While slightly bending both knees, set one foot about 1-2 feet behind the other. Be sure to place both feet flat on the ground. Hold this position for 30 seconds, then change legs.

You can also deepen the stretch by leaning forward slightly and resting your hands on your forward knee. If needed, you can also brace your hands against a chair or wall for additional support.

Front thigh stretch: Standing upright, lift one foot behind you and bend that knee. Grasp the raised foot behind you with the same side hand. Pull the foot up towards your rear, while keeping both knees as close together as possible. Hold this position for 30 seconds, then change sides. If needed, you can maintain your balance by using your opposite hand to brace against a chair or wall.

Hip stretch: From a kneeling position, place one leg forward with your knee bent. Keep the front foot flat on the ground and place your hands on the forward knee or floor for balance. Lean forward and shift your pelvis forward slightly to maximize the stretch through your hip. Hold this position for 30 seconds, then change sides. This stretch can also be done from a standing position, placing your forward foot on a staircase or stable chair.

Exercises for Restless Legs Syndrome

Along with doing the above stretches for restless legs syndrome, getting enough physical exercise can also be beneficial. In fact, following a low-impact, moderate daily exercise program can do wonders when it comes to alleviating RLS symptoms. Just keep in mind that most doctors recommend avoiding very strenuous exercise, such as marathon training or heavy weight lifting. You may also need to avoid exercise within a few hours of bedtime.

Always talk to your doctor before beginning any new exercise program. Rest assured they will almost always be supportive and encouraging. If you are currently sedentary, you may wish to start out with just a few minutes of activity each session. For maximum RLS symptom relief, we recommend working up to at least 30 minutes daily.

If you don’t enjoy exercise, try different activities and consider getting moving with a companion. Being joined by a friend or family member can be a great distraction that helps workout time pass quickly. Plus, this way you can both enjoy the wide range of health improvements that regular physical activity offers.

Below are some specific exercises for restless legs syndrome:

Walking: Many people consider this the easiest, most pleasant, and least expensive way to get their blood pumping. You can plan a walking route right from home or venture further out to discover local hiking trails. If you prefer going to the gym, walking on a treadmill is another convenient, effective option. On a treadmill, you can even watch TV while improving your RLS symptoms.

Biking: Whether you prefer dirt trails or smooth pavement, you can pedal your way toward RLS symptom relief. Just be careful not to overexert on challenging hills or long rides, and always remember to wear your bike helmet and follow the rules of the road.

Swimming: Not only is this a great workout, but swimming can also be easier on the joints than many other physical activities. If you like being in the water but your swimming skills leave something to be desired, try other water-based activities. You can use a kickboard for easier laps in the pool or branch out and attend a water aerobics class. If you live near the beach, you can even go play in the waves. You’ll likely be having so much fun, you won’t even realize you’re exercising.

Yoga and pilates: Although you may need to avoid more vigorous forms like Ashtanga or hot yoga, gentle yoga methods can help RLS. Because yoga is a relaxation technique, it can also aid you in managing stress and improving sleep quality. Pilates is another non-aerobic exercise program that strengthens your core, arms, and legs. It can also help increase flexibility and decrease RLS symptoms.

Other activities: If the above activities aren’t suitable or interesting to you, we encourage you to find some form of exercise that is. Some individuals may enjoy going to the gym (just remember to avoid heavy weights), playing sports, gardening, or even walking around while shopping. To experience an improvement in RLS symptoms, the most important thing is to participate in physical activity on a regular basis.

Expert tip: Some people find that tracking their movement on a smartwatch or Fitbit device helps motivate them to get moving or to become even more active.

Minimally-Invasive Treatment for Restless Legs Syndrome at USA Vein Clinics

At USA Vein Clinics, we are passionate about improving your quality of life. If your restless legs are caused by underlying vein disease, our vein specialists are available to help. Although exercise and stretching can sometimes alleviate RLS symptoms, these activities do not address the underlying cause.

To learn more about minimally invasive vein treatment for RLS, you can visit any one of over 100 clinic locations or opt for a convenient telemedicine appointment. Many patients are surprised to learn how quickly relief comes after treatment. Our non-surgical treatments can be performed in less than an hour, from start to finish. Afterward, you can leave immediately and return to most normal activities, including getting a good night’s sleep.

For personalized recommendations, call 888.768.3467 to schedule an initial consultation online with one of our leading experts on restless legs syndrome. Physical exercise can only go so far; we want you to know that further help is available.

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Restless Leg Syndrome (RLS) – together by St. Jude

What is Restless Leg Syndrome?

Restless legs syndrome (RLS) is a neurological sleep disorder characterized by movement of the legs during sleep or rest. Patients experience an overwhelming need to move their legs due to discomfort or discomfort in the legs. Symptoms occur during periods of low activity, usually in the evening or at night. This syndrome is also known as Willis-Ekbom disease.

RLS may interfere with or disturb sleep. Treatment involves lifestyle changes to relieve symptoms and improve sleep quality. Some patients may also need medication.

Restless legs syndrome symptoms

Restless legs syndrome (RLS) symptoms are as follows:

• Irresistible urge to move the legs at rest
• Unpleasant sensations in the legs (itching, crawling, aching or sharp pain)
  • Symptoms worse at night, relieved or disappear by movement or pressure, usually bilateral, but may be unilateral or migrate from one side to the other, may vary in intensity and frequency, and may come and go

Sometimes it is difficult for a patient, especially a child, to describe the symptoms of restless leg syndrome. As a rule, sensations are localized inside the leg, and not on the surface of the skin. The child may describe his feelings as follows:

• Need to move legs, kick or stretch
• Feeling of crawling or bugs inside or on the surface of the legs
• “Tingling”, “twitching”, “crawling” or “restless” sensation in the legs

Causes of Restless Legs Syndrome

Several factors increase the risk of RLS. These include:

• Low ferritin (iron storage)
• Medicines, including certain antidepressants and antiemetics
• Family history of RLS
• ADHD
• Alarm
• Depression
• Diseases of the kidneys
• Sickle cell disease
• Peripheral neuropathy

Restless Leg Syndrome Diagnosis

Restless Leg Syndrome (RLS) Diagnosis Includes:

• Medical History and Physical Examination
• Talking to the patient and family or completing a symptom checklist
• Examining prescribed medications to see if sleep disturbance is a side effect of any of them
• Laboratory tests to determine the level of iron in the blood

When diagnosing RLS, doctors look for 5 criteria:

1. An overwhelming urge to move the legs, usually caused by discomfort or discomfort.
2. Symptoms appear or worsen during reduced activity or rest.
3. Symptoms are relieved by movement.
4. Symptoms are most pronounced in the evening or at night.
5. Symptoms are not caused by another condition.

Restless Leg Syndrome Treatment

Restless Leg Syndrome (RLS) treatment depends on the cause, severity of the condition, and age of the patient. There is no universal method of treatment for all patients, and over time, a change in treatment tactics may be required.

Changes in lifestyle or behavior – Mild to moderate symptoms of RLS can be alleviated at first by adjusting daily habits. Follow these guidelines:

• Sleep hygiene
• Moderate exercise or stretching exercises
• Avoid caffeine and nicotine
• Massage, hot baths, heating pads or ice packs to relax leg muscles (consult physician first, especially if patient is undergoing treatment)
• Relaxation techniques such as deep breathing and meditation

High Iron Dietary Supplements – Your doctor may recommend iron supplements if you have low blood ferritin levels (low serum ferritin). Dietary supplements are available without a prescription, but the patient’s family should consult a doctor or pharmacist regarding the dose and type of high iron supplement. Side effects such as indigestion and constipation may occur. Taking excessive doses of iron can be dangerous, especially for young children.

Other drugs – Several types of drugs have been shown to work for more severe symptoms of RLS in adults. However, most of these drugs are not yet approved for the treatment of RLS in children. Many drugs used to treat RLS also have other indications.

1. Seizure drugs may be used in RLS. Gabapentin (taken at bedtime) is a popular first-line treatment for RLS in children and adults.

2. Benzodiazepines are often used to reduce anxiety, control seizures, and relieve nausea. They can be used as a sleep aid and to relieve muscle spasms. Low-dose benzodiazepines at bedtime may be given to relieve symptoms of RLS.

3. RLS may be treated with drugs that increase levels of the neurotransmitter dopamine. Many of these drugs are traditionally used in the treatment of Parkinson’s disease. These drugs are less commonly used to treat RLS in children.

It is important to follow dosage instructions carefully. In the treatment of sleep disorders or the relief of symptoms of RLS, the dose and regimen of the drug may differ from those in the appointment for other reasons. These drugs may not be safe if taken more often or at higher doses than prescribed. Members of the patient’s family should ensure that medicinal products are safely stored out of the reach of children.

Supplementary Resources for Restless Legs Syndrome

• Restless Leg Syndrome – American National Sleep Foundation

• Restless Leg Syndrome – American Academy of Sleep Medicine

• Understanding RLS – Restless Leg Syndrome Association

• Restless Leg Syndrome Fact Sheet – NINRI (National Institute of Neurological Disorders and Stroke)

–
Modified June 2019

butchers doctor today’s episode watch free

January 27, 2023
11:27

Restless leg syndrome, cramps, spasms below the knee: they often disturb people in their sleep, but may also occur during the day. What do they signal? And should I immediately go to the doctor?

These questions were answered by the presenter Alexander Myasnikov in the program “About the Most Important” on the channel “Russia 1”. He noted that in 70 percent of cases, doctors do not find serious causes, but try to “tie” them to certain drugs.

According to the doctor, there are drugs that cause leg cramps, such as some antidepressants and medicines to treat hypertension.

“Sometimes a lack of magnesium can be behind this, especially pregnant women often have leg cramps. Sometimes a lack of calcium or iron deficiency anemia (many adult women have it),” explains Dr. Myasnikov.

As for the restless legs syndrome, this is not a spasm that can be felt, but an unpleasant and painful sensation when the legs are at rest and they must be urgently “moved” in order for this sensation to pass.

“So, the main reason is the lack of vitamins,” sums up the presenter of the health program.

The doctor can only talk to the person in this case – explain how to deal with it. According to Myasnikov, there are also drugs, but they are prescribed only in especially severe cases.

“Magnesium can help. Or advice on iron-rich foods,” the doctor adds.

In addition, there are exercises that will help get rid of restless leg syndrome.

For example, lean against a wall without lifting your heels off the floor (to stretch your muscles), or lie down, grab your foot and pull it towards you.

Prevention of spasms, advises Dr. Myasnikov, massaging with ice cubes can also be. “Or, on the contrary, you can put your foot under a hot shower,” advised the doctor and TV presenter.

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