Restless Leg Syndrome (RLS) is a neurologic condition characterized by an intense, often irresistible urge to move one’s legs. The urge is typically accompanied by unpleasant leg sensations such as crawling, itching, or tingling. Symptoms are worse at night and can interfere with sleep. Although there is presently no cure for RLS, treatments are available that can help lessen symptoms and improve quality of life. Read on for a great list of exercises to treat restless leg syndrome.
Exercise to Treat RSL
Exercise is one treatment option that may help to lessen the symptoms of RLS. Exercise has a number of benefits for overall health, including improving circulation, flexibility, and sleep quality. When combined with other treatments prescribed by a physician, exercise can be an effective way to manage RLS.
Aerobic Exercise for Restless Leg Syndrome
Aerobic exercise raises your heart rate and gets oxygen flowing to your muscles. This type of exercise includes activities such as walking, jogging, swimming, or biking. Start with 10 minutes of aerobic exercise per day and gradually increase to 30 minutes per day.
How Stretching Helps Restless Leg Syndrome Sufferers
Stretching helps to lengthen and relax muscles. For people with RLS, stretching the calves, thighs, and hamstrings may provide relief. Read on for a list of exercises for restless leg syndrome and step by step information on how to do them.
Calf Stretch Exercises for Restless Leg Syndrome
Begin by standing with your feet hip-width apart and your hands on your hips. Next, step forward with your right leg and lower your left heel toward the ground. Keep your right knee straight as you lean into the stretch. You should feel a stretch in the back of your left calf. Hold this stretch for 30 seconds before repeating on the other side. To deepen the stretch, place your hands on a wall or railing and lean into the stretch while keeping your back heel on the ground. Remember to breathe deeply as you hold each stretch. calf stretches can be done daily to help improve flexibility and range of motion in the lower leg.
Front Thigh Stretch
Start by standing up straight with your feet hip-width apart. Then, raise one leg up and grab onto it with both hands. Gently pull the leg toward your body until you feel a stretch in your front thigh. Hold this position for 30 seconds, then release and repeat with the other leg. Remember to breathe deeply throughout the stretch. Front thigh stretches can also be done sitting down. Simply sit on the ground with your legs out in front of you and grab onto one leg with both hands. Pull the leg toward your body until you feel a stretch in your front thigh, then hold for 30 seconds before releasing and repeating with the other leg. Whichever way you choose to do it, front thigh stretches are a great way to relax the muscles in your legs.
Hip Stretch
To start, stand with your feet shoulder-width apart and your hands on your hips. Then, take a large step forward with your right leg and bend your knee until your thigh is parallel to the ground. Keeping your left leg straight, lean your torso forward until you feel a stretch in the front of your left hip. Hold this position for 30 seconds, then switch sides and repeat. You should feel a stretch in the front and back of each hip. Remember to breathe deeply as you stretch, and always warm up before doing any type of stretching exercise.
Hamstring Stretch
Lie on your back with one leg extended straight in front of you and the other leg bent at the knee with the foot flat on the ground. Gently Straighten your bent leg until you feel a stretch in the back of your thigh. Hold for 30 seconds and repeat 3 times with each leg.
Quadriceps Stretch
Stand up straight and hold onto a support if necessary. Bend one leg at the knee and bring your heel up towards your buttock until you feel a stretch in the front of your thigh. Hold for 30 seconds and repeat 3 times with each leg.
There Are Many Exercises for Restless Leg Syndrome
Stretching is an important part of keeping muscles and veins healthy and relaxed. When muscles are tight, they can cause pain and discomfort. For people with restless leg syndrome (RLS), stretching the calves, thighs, and hamstrings may provide relief from symptoms. RLS is a condition that causes an irresistible urge to move the legs. stretching can help to lengthen and relax the muscles, providing relief from the discomfort of RLS. In addition, stretching before bedtime can help to promote better sleep. People with RLS often have difficulty sleeping due to the discomfort of their symptoms. Stretching can help to reduce this discomfort and promote better sleep.
Yoga Exercise for RLS Pain
Yoga combines stretching exercises with deep breathing and relaxation techniques. A 2012 study found that yoga may be an effective treatment for RLS. The study participants who practiced yoga experienced a reduction in symptoms compared to those who did not practice yoga. Try these 7 yoga poses every other day to improve pain due to RLS. Downward Dog Hand to Ankle, Standing Forward Fold, Warrior I, Triangle Forward, Seated Forward Bend, Half Hero Fold, Pigeon Pose.
How Walking Can Improve Restless Leg Syndrome
Walking is a low-impact form of exercise that can help improve circulation and reduce stress levels—both of which can contribute to RLS symptoms. If possible, try to walk outdoors in natural sunlight for an extra boost of vitamin D. Aim for 30 minutes of walking per day, but start with 5-10 minutes and gradually increase your time as you are able.
Low Impact Swimming Improves Symptoms of RSL
Swimming is another great form of exercise for people with RLS because it is low-impact and provides resistance without putting strain on the joints. In addition, swimming can help improve circulation and relax the muscles.
Improving Bone Density for Restless Leg Syndrome
Strength training helps build muscle mass and improve bone density—both of which can lead to fewer RLS symptoms. For best results, focus on exercises that target the legs and hips, such as squats and deadlifts. Start with lighter weights and increase the amount of weight lifted as you get stronger.
If you suffer from restless leg syndrome, you know how disruptive the condition can be—not just for you but also for your family and friends. Fortunately, there are treatments available that can help lessen the symptoms of RLS and improve your quality of life. One such treatment is exercise. Exercise has a number of benefits for overall health including improving circulation and flexibility while also helping to improve sleep quality. When combined with other treatments prescribed by a physician, exercise can be an effective way to manage restless leg syndrome.
If you think your Restless Leg Syndrome might be due to a vein disorder like varicose veins, spider veins or vein disease, please call us for a complimentary consultation.
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