Overview
According to the National Heart, Lung and Blood Institute, restless legs syndrome, or RLS, is a neurological disorder that causes a strong urge to move the legs, and this urge is often accompanied by feelings such as creeping, crawling, pulling, itching, tingling, burning, aching or electric shocks. RLS usually occurs more frequently at night and makes getting a good night's sleep difficult. Various exercises may provide relief for or even alleviate the symptoms caused by RLS.
Yoga
Yoga is an excellent way to fight restless legs syndrome because it incorporates both mental and physical activities to help calm your body. Yoga involves deep breathing, stretching and strength building, allowing your body to relax and strengthen at the same time. According to Alice Christensen, the founder and executive director of the America Yoga Association, yoga is a good way to handle restless legs syndrome because it may improve circulation.
The Restless Legs Foundation recommends stretching and gentle massage of the legs both morning and night. Simple leg stretches that stretch the calves, hamstrings, hips, quadriceps and Achilles tendon may reduce or even alleviate the symptoms of restless legs syndrome. Leg stretches may also be performed during the night when the symptoms are actually occurring to provide relief.
Cardiovascular Exercise
A moderate amount of cardiovascular exercise such as walking, biking and taking the stairs has been associated with decreased symptoms of restless legs syndrome. The right amount of exercise and the timing of the exercise is key. Excessive exercise such as training for a marathon or intense exercise within two hours of going to bed may actually worsen your symptoms.
Isometric Exercises
Isometric or static exercises are performed when the muscle is flexed but not moving. Isometric exercises are good strength-training exercises and may provide relief of restless legs syndrome symptoms. Wall squats are performed by leaning against a wall and lowering your body as if sitting in a chair and holding for 10 to 30 seconds and repeating several times. Calf raises may be performed either seated or standing. Lift your heels high so only your toes are on the ground, hold for three to 10 seconds and lower back to the floor. Repeat several times.
Considerations and Warnings
Always consult your doctor regarding treatment for restless legs syndrome and before starting an exercise program. RLS may be treated with a combination of exercise and medications. RLS is sometimes caused by health conditions such as diabetes, iron deficiency, rheumatoid arthritis and kidney failure. Not getting enough sleep can cause you to feel tired and sleepy during the day, which may lead to other problems, including difficulty concentrating and and depression.
References
- RLS Foundation: Restless Legs Syndrome: Causes, Diagnosis and Treatment
- Helpguide.org: Restless Legs Syndrome: Symptoms, Treatments and Self-Help
- National Heart Lung and Blood Institute: Restless Legs Syndrome
- Harvard Medical School: Patient Education Center: Help Yourself
- Harvard Medical School: Patient Education Center: Restless Legs Syndrome
Read more: http://www.livestrong.com/article/419169-exercises-to-relieve-restless-legs/#ixzz1boInhREP
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