What are the best exercises for restless legs syndrome? How can exercise help relieve RLS symptoms? Get the facts and expert tips on exercises that can ease restless leg pain.

Understanding Restless Legs Syndrome (RLS)

Restless legs syndrome (RLS) is a common neurological condition that causes an irresistible urge to move the legs, often accompanied by uncomfortable sensations. Many people with RLS find the symptoms are worse when resting, such as sitting or lying down, and are partially relieved by movement or activity. The symptoms tend to be more severe at night, which can disrupt sleep and lead to daytime fatigue.

In many cases, RLS is associated with underlying vein disorders or imbalances in brain chemicals like dopamine. While the exact causes are not fully understood, research suggests exercise may help reduce RLS symptoms in some patients.

How Exercise Can Benefit Restless Legs Syndrome

Exercise can help alleviate RLS symptoms through several mechanisms. It triggers a complex biochemical process that increases blood flow to the leg muscles, releases feel-good endorphins that reduce stress and promote sleep, and increases dopamine levels, which can help relieve pain and discomfort. Studies show that those who engage in regular, consistent exercise tend to experience fewer and less severe RLS symptoms.

Stretching Exercises for Restless Legs

Stretching the leg muscles can increase blood flow and relieve tension, which may ease RLS symptoms. Here are some effective standing stretches to try:

Soleus Stretch

Take a small step back with one foot so the toes align with the opposite heel. Keeping both heels on the floor, sink straight down, bending the knees. Hold for 10 seconds before switching to the other leg. You’ll feel the stretch above the heel cord on the back leg.

Gastrocnemius Stretch

Take a large step back with one foot. Bend the forward knee and keep the back leg straight. Make sure the bent knee is directly over the ankle. Keep both feet pointed forward and lower the back heel down to the floor. Hold for 10 seconds before switching to the other leg. You’ll feel the stretch in the calf muscle of the back leg.

Quadricep Stretch

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 you, while keeping both knees as close together as possible. Do not pull too hard to avoid straining the knee. Hold for 30 seconds before switching to the other leg. You’ll feel the stretch in the front of your thigh of the lifted leg.

Yoga Poses for Restless Legs

Certain yoga poses can also help ease RLS symptoms by increasing blood circulation and lymph fluid movement, reducing nerve stimulation in the legs, and promoting relaxation. Try these beneficial yoga poses:

Legs Up the Wall Pose

Lie on your back with your legs extended up against the wall at a 90-degree angle. Stay in this position for 5 to 20 minutes to ease restless legs. This pose is especially helpful in the evening after a day of sitting or standing.

Standing Forward Fold

Start with your feet hip-width apart, then bend forward at the hips while keeping your knees soft and your spine lengthened. Hold the pose for 5 to 10 breaths, but don’t hold it longer than is comfortable.

Child’s Pose

Kneel down and sit on your heels, then fold your torso forward while keeping your arms at your sides. Rest your forehead on the floor, using a cushion for support if needed. Hold this pose for 5 to 20 minutes, breathing deeply.

Basic Relaxation Pose

Lie on your back with your arms outstretched by your sides. Place a cushion under your knees and head for support. Breathe gently and deeply, relaxing your body as much as possible. This pose helps calm the central nervous system and should be practiced for 10 to 20 minutes at the end of the day.

Seated Leg Circulation Exercises

These simple seated exercises engage the feet, ankles, and legs to increase circulation, which can help relieve RLS symptoms. Start with your feet flat on the floor and maintain good posture throughout.

Heel-Toe Rock

Alternate between lifting the heels, then the toes. Repeat this 5 times.

Heel Push

Pull both feet back slightly toward the base of the chair. Raise the heels of both feet so that only the balls of the feet are touching the floor. Hinge slightly forward at the hips to feel the stretch in the calves.

Experiment to Find the Right Exercises

When it comes to finding the most effective exercises for your RLS, a little experimentation may be necessary. Try different stretches, yoga poses, and leg exercises, and pay attention to how your body responds. Experiment with the frequency and timing of your workouts to see what provides the greatest relief. With some trial and error, you can discover the right formula to ease your restless legs syndrome symptoms.