Managing Restless Legs with Exercise: Tips for Relief

Introduction to Restless Legs Syndrome

Restless legs syndrome (RLS) is a neurological disorder characterized by throbbing, pulling, crawling sensations in the legs and an uncontrollable urge to move them. RLS symptoms are often worse at night and can significantly disrupt sleep quality.

While there is no cure for restless legs syndrome, lifestyle changes like exercise, stretching, and massages can provide relief from symptoms. Certain medications may also be prescribed in more severe cases.

This article will cover everything you need to know about using physical activity and exercise to manage restless legs syndrome and improve quality of life.

Understanding Restless Legs Syndrome

RLS is classified as a neurological sensory disorder resulting in abnormal sensations deep within the legs. An estimated 10% of adults in the US suffer from restless legs syndrome.

The characteristic symptoms include:

Throbbing, creeping, crawling, or other unpleasant sensations in the legs
An intense, often irresistible urge to move the legs
Symptoms that start or worsen when lying down or resting
Symptoms that temporarily improve with movement
Symptoms that worsen in the evening or at night

While the exact RLS causes are still unclear, it appears to be related to dysfunction in dopamine production and iron deficiency. RLS can also run in families or occur secondary to health conditions like pregnancy, diabetes, rheumatoid arthritis, kidney disease, or peripheral neuropathy.

Restless Legs Syndrome vs. Growing Pains

RLS symptoms are sometimes confused with normal growing pains in children. However, growing pains typically only occur in late afternoon or evening and do not disrupt sleep. RLS causes sensory disturbances while resting and often significantly impacts sleep.

Benefits of Exercise for Restless Legs Syndrome

Moderate, regular exercise can be an effective way to manage restless legs syndrome symptoms. Here are some of the top benefits of physical activity for RLS:

1. Temporary Symptom Relief

Research shows that physical activity and moving the legs can provide temporary relief for RLS symptoms during flare-ups. Exercise releases endorphins to improve mood and dopamine to reduce sensations.

2. Reduces Symptom Severity

Studies demonstrate that engaging in regular aerobic activity for 30-60 minutes most days of the week can decrease the severity of RLS symptoms over time. However, working out too strenuously can exacerbate symptoms.

3. Improves Sleep

The sensations of RLS often prevent sufferers from falling asleep and staying asleep. Exercise enhances sleep efficiency, duration, and quality, leading to more restful sleep.

4. Eases Anxiety and Depression

Up to 1/3 of people with RLS also experience anxiety and depression. Exercise boosts mood and reduces stress hormones to alleviate these psychological symptoms.

5. May Increase Dopamine Levels

Dopamine dysfunction plays a role in RLS development. Exercise may help normalize dopamine concentrations to reduce symptoms.

6. Corrects Iron Deficiency

Iron deficiency exacerbates RLS symptoms, so improving iron levels through diet and supplements can provide relief. Exercise also enhances iron absorption and utilization.

Best Exercises for Restless Legs Syndrome

Certain types of exercise are most effective when it comes to managing RLS:

Low-Impact Cardio

Low-impact cardio exercises like walking, swimming, cycling, and the elliptical provide aerobic benefits without stressing joints. Aim for 30-60 minutes daily.

Yoga and Stretching

Gentle stretching can relax muscles and reduce tension contributing to RLS discomfort. Try poses like child’s pose, legs up the wall, and reclined spinal twist.

Resistance Training

Light strength training improves muscle tone, which may ease sensations. Focus on bodyweight exercises using minimal weights or resistance bands.

Tai Chi

Tai chi incorporates meditation, controlled breathing, and flowing movements to relax the body and mind to reduce RLS symptoms.

RLS Exercise Tips and Precautions

Those with restless leg syndrome can exercise safely and effectively with these tips:

Exercise in the Morning/Afternoon

Symptoms tend to worsen at night, so aim to exercise earlier in the day.

Stretch Before and After

Stretching prepares muscles and enhances flexibility to minimize symptoms during and post-workout.

Stay Hydrated

Dehydration exacerbates muscle cramps and RLS discomfort, so drink water before, during, and after exercising.

Listen to Your Body

Reduce activity levels when symptoms flare up. Overexertion makes RLS worse.

Avoid Caffeine

Caffeine consumption can worsen RLS symptoms, so limit intake when exercising.

Use Proper Footwear

Cushioned shoes with arch support enhance comfort and minimize pressure on feet/legs.

Try Compression Socks

Compression socks improve circulation and provide comfort to active legs.

Other Lifestyle Measures for RLS Management

Along with staying active, other lifestyle approaches can help keep RLS symptoms under control:

Establish Regular Sleep Routine

Sticking to set sleep/wake times maximizes sleep quantity and quality.

Take Warm Baths

Warm baths before bed can relax muscles and reduce prickling sensations.

Use Heated Blankets/Cold Packs

Heat dilates blood vessels while cold constricts them to alleviate symptoms.

Get Massages

Massage improves circulation and loosens tight muscles causing discomfort.

Avoid Alcohol

Alcohol consumption is linked to more severe RLS symptoms.

Correct Nutrient Deficiencies

Increase intake of iron, folate, magnesium, and vitamins D and B to reduce symptoms.

When to See a Doctor

Mild-moderate RLS can often be controlled with lifestyle measures. See a doctor if:

Symptoms persist and worsen despite home treatment
RLS significantly disrupts sleep/quality of life
You experience daytime sleepiness or fatigue from restless nights
You have signs of iron deficiency
You need additional support managing symptoms

Your doctor can check for underlying conditions, assess iron status, and prescribe medications if necessary to find relief.

Takeaways on Exercise and Restless Leg Syndrome

Engaging in regular, moderate physical activity can be an effective way to manage RLS symptoms and improve quality of life.

Low-impact cardio, yoga, stretching, strength training and Tai Chi are great options that provide aerobic, strengthening, and relaxation benefits.

Exercise in the morning or afternoon when symptoms are milder. Stay hydrated, listen to your body, and correct any nutritional deficiencies.

See a doctor if lifestyle measures don’t provide enough relief from restless legs. With proper management, most people with RLS can stay active and sleep soundly.

FAQs

What exercises are best for restless legs syndrome?

Low-impact cardio like walking or swimming, yoga, Tai Chi, and light strength training are great options that provide aerobic benefits without overexertion.

Should I exercise in the morning or night with RLS?

Aim to exercise in the morning or afternoon since RLS symptoms tend to worsen at night. Avoid vigorous activity close to bedtime.

Can exercise get rid of restless legs syndrome?

While exercise won't cure RLS, it can help temporarily relieve symptoms during a flare-up. Regular activity reduces severity long-term.

Is walking good for restless legs syndrome?

Yes, walking is an excellent low-impact exercise option. Taking brisk daily walks can provide aerobic benefits and temporary relief during RLS episodes.

Should I see a doctor for my restless legs syndrome?

See a doctor if lifestyle changes like exercise, massage, and stretching don't adequately control your RLS. Medications may provide additional relief.