You may be suffering from restless legs syndrome if you frequently experience the urge to violently shake your legs. Restless legs syndrome (RLS) is an illness that causes people constantly want to move their legs, usually in response to an uncomfortable feeling. It often occurs in the evening or at night, while you are lying down or sitting. Moving temporarily reduces the uncomfortable sensation.
Any person can experience restless legs syndrome, which often grows worse as you age. For unknown reasons, restless legs syndrome affects many people. If you have anemia, caused due a lack of iron, or are pregnant, you may be more susceptible to restless legs syndrome.
One of the easiest and least invasive strategies to relieve the discomfort of restless legs syndrome is to exercise mildly to moderately every day. In several ways, exercise lessens the pain associated with this syndrome.
The exercise starts an intricate molecular chain reaction that enhances blood flow to the legs, generates feel-good endorphins that soothe stress and aid in sleep, and boosts dopamine levels that lessen pain.
The experienced neurology staff at South Valley Neurology provides thorough examinations for restless leg syndrome symptoms. To alleviate your symptoms and improve your ability to sleep, they may prescribe drugs and suggest lifestyle modifications.
Exercises for People Who Have Restless Legs Syndrome
- Bridges:
Bridges help to lighten up the lower back and work the glutes and hamstrings. Lie down with your back straight. Put your feet flat on the floor while raising both knees. Lift your buttock slowly up and away from the floor. Keep going until your shoulders, legs, and feet are all in a straight line. When you reach the peak, pause, and then slowly descend your buttock to the floor. Do it ten to twenty times.
- Toe Raises:
Lay flat on your back and unwind. Point your toes as far down as you can from the ceiling while raising them straight up. Pump your feet repeatedly to strengthen your calves and prepare them for sleep.
- Cycling:
When done in the morning and at a decent pace, aerobic activity reduces the symptoms of RLS. Cycling is a heart-pumping, low-impact activity that will engage your legs. Keep your pace at 10 miles an hour or less to avoid overexerting yourself.
- Swimming:
Swimming is a fantastic aerobic activity that relaxes muscles. The warm water’s ability to relax stiff muscles and remove weight from your legs can reduce the pain from RLS. However, make sure to limit your speed, as moderation is key to preventing the worsening of RLS symptoms.
Important Things to Know:
- Spend a minimum of three days per week working out. Three days a week of lower-body weight training and moderate aerobic activity reduced the intensity of RLS symptoms by around 50%.
- Avoid working out three to four hours before you go to sleep. Exercising too soon before bedtime may cause symptoms of restless legs syndrome, which may keep you from falling asleep.
- Avoid high-impact classes like kickboxing and spinning since the strain might worsen symptoms by inflaming leg tissues.
Try out several workout routines until you find one that effectively manages your symptoms. Stretching and mild yoga are more calming to some people than cardio exercises like walking and light cycling.
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