8 Tips for Better Exercise for Restless Legs

Understanding How Exercising Improves Restless Leg Syndrome

Have you ever felt the uncontrollable urge to move your legs, significantly disrupting your sleep? Did you give it a thought as to why this is happening? In all the possibilities, this could be because of Restless Legs Syndrome (RLS). 

Restless Legs Syndrome (RLS) is a neurological disorder characterized by an irresistible urge to move the legs, often accompanied by uncomfortable sensations. And this can significantly impact your daily life. 

Common Symptoms of RLS

How would you know that you have RLS? Listed down are a few of the symptoms you tend to experience if you have RLS:

• Discomfort in the legs paired with an irresistible urge to move.
• Unpleasant sensations deep within the legs are triggered while sitting, relaxing or lying down.
• The symptoms get alleviated with continuous leg movement, which improves while walking.

Note: Severe cases may extend symptoms to the arms. Symptoms are at their peak at night, particularly at bedtime.

Now that you know the symptoms of RLS, your next goal should be to know if there are any exercises to combat RLS and any tips to follow while exercising.

We are slowly pondering over all the queries. To begin with, here are a few tips to consider while exercising if you have RLS

8 Tips for Exercising with RLS

The symptoms of RLS vary from mild to severe and can occur alongside other ailments, too. So, the amount and type of exercise depend on your physical health.

Since RLS leads to disturbed sleep, it is bound to impact your exercise calibre.

These are 8 tips to exercise if you have RLS:

Maintain a Consistent Routine

• Consistency plays a crucial role in managing RLS symptoms.
• Sudden changes in exercise patterns may trigger symptoms, so sticking to a routine is essential.

Avoid Rigorous Evening Workouts

• Rigorous exercises close to bedtime might worsen RLS symptoms.
• Doing intense workouts closer to bedtime should be avoided by all means.

Utilise Compression Stockings

• Compression stockings aid muscle function by pumping blood out of leg veins, preventing pooling.
• They contribute to symptom relief by addressing blood circulation issues.

Note: Avoid compression stocking if you are diagnosed with an artery (the blood vessel that supplies good blood) related health condition in your legs called "peripheral arterial disease."

Opt for Moderate Exercises

• Choose lower-impact activities such as walking, mild running, or yoga.
• Research suggests that moderate or light daily exercise positively impacts RLS symptoms.

Incorporate Lower-Body Stretches

• Focus on stretching the hips, calves, and front thighs.
• Experiment with different stretches to identify those most effective for you.

Make Daily Exercise a Habit

• Go for a consistent 30 to 60 minutes of moderate exercise daily.
• Establishing a routine helps regulate symptoms and contributes to overall well-being.

Listen to Your Body

• Pay attention to joint discomfort, avoiding activities that worsen RLS.
• Stop exercise if you experience pain, breathing issues, or chest pressure.

Include Massage in Your Routine

• While not a traditional exercise, massages improve lower extremity circulation.
• Consider adding massages for enhanced comfort and relief from RLS symptoms.

Note: Always take professional advice before considering massage because any presence of lower leg blood clot (related to arterial diseases, which is a cause of RLS) can lead to complications leading to heart failure.

Pro-Tip: Constantly tailor your exercise routine based on your health and the severity of RLS. Consult your healthcare provider for a personalized and safe approach to managing Restless Legs Syndrome.

4 Recommended Exercises for Restless Leg Syndrome

Exercises and RLS? I am sure you must be wondering if this is even true. How come anyone could even think of exercising if suffering from RLS? But, to our disbelief, there are exercises for RLS:

Walking

Regular walks help improve blood circulation, reducing the stiffness of muscles, thus putting them at ease and helping manage RLS. It is one of the best exercises for RLS.

Swimming

Swimming in the warm pool helps in improving mobility. It gently relaxes your muscles.

Cycling

Cycling is another activity that helps in managing RLS. However, avoid cycling too fast and maintain a slow pace.

Yoga

As you all know, yoga has multiple health benefits. Yoga poses help relax the nervous system, thus helping manage RLS. Here are a few yoga poses at your doorstep:

Child Pose or Balasana

This yoga pose is suitable for beginners. It is easy to perform and gently stretches the lower back and legs. Balasana promotes relaxation.

Step-by-Step Guide to Perform

• Sit on your hands and knees on a smooth surface. 
• Spread knees apart, maintaining the width of the abdomen.
• Lower the upper body forward, gently allowing your forehead to rest on the floor.
• Position the stomach between the thighs.
• Relax your muscles, specifically in the neck, jaw, and shoulders.
• Choose arm placement: stretch arms forward with palms on the ground or lay them beside thighs with palms facing upward.

Find the most comfortable position for an effective Balasana (Child's Pose).

Supported Bridge Pose or Setu Bandhasana

The said pose is excellent for exploring mindful meditation to relieve RLS. This pose aims to help you rediscover your core strength. Plus, you can perform it with or without a support block.

Step-by-Step Guide to Perform

• Lie on your back on a flat surface, bend your knees and soles of your feet flat on the floor, keeping your legs parallel.
• Extend arms toward heels, maintaining a comfortable position.
• Try lifting your hips by pressing on the soles, using a block for support.
• If discomfort arises, come out of the pose. Slowly lift your hips, remove the block, and lower your back to come out.
• Hold the pose for ten slow, mindful breaths.

Seated Forward Fold Pose or Paschimottanasana 

This yoga pose provides an intense stretch, specifically for beginners. This pose targets the back, hamstrings, and calves, fostering hip openness and relaxation—perfect for an evening stretch.

Step-by-Step Guide to Perform

• Sit with legs extended on a flat surface.
• Inhale, your arms should be overhead, reaching towards the ceiling.
• Exhale, leaning forward at hips, lengthening the spine.
• Inhale and elongate the spine further; exhale and deepen the forward bend.
• Repeat, gradually stretching deeper.
• Hold the pose, maintaining an extended or rounded spine, reaching for shins or ankles.

Pro-Tip: Begin by holding the stretch for five breaths. Gradually, as you become a pro, try holding the pose for ten breaths.

Head to Knee Pose or Janu Sirsasana

This asana stretches and relaxes hamstrings and calms the nervous system, promoting relief from Restless Leg Syndrome discomfort and symptoms.

Step-by-Step Guide to Perform

• Sit with legs extended straight.
• Bend the right knee, placing the sole against the inner left thigh.
• Inhale, lengthen the spine; exhale, hinge at hips, and lean forward.
• Extend arms forward, reaching for the left foot.
• Keep the back straight, head toward the knee, and breathe deeply.
• Inhale, come back up, switch sides and repeat.

Pro-Tip: Remember to move with your breath and maintain a comfortable stretch.

Forward Bend Pose or Uttanasana

This asana relieves RLS by improving circulation and reducing leg and lower back tension. 

Step-by-Step Guide to Perform

• Begin in Tadasana (Mountain Pose), standing with feet hip-width apart, arms by your sides, and weight evenly distributed.
• Inhale, lift your arms overhead, extending through the spine.
• Exhale, hinge at your hips, and bend forward, bringing your hands to the floor.
• Bring your hands to the floor beside your feet. If your flexibility is limited, you can bend your knees slightly.
• Allow your head to hang freely, with your neck relaxed, feeling the stretch in the hamstrings and lower back.
• Hold the pose for 30 seconds to a minute, gradually increasing the duration as your flexibility improves.
• To come out of the pose, bend your knees slightly, inhale, and slowly roll up to standing, one vertebra at a time.

It's also an excellent pose for calming the mind and relieving stress.

Try these low-impact yoga stretches specifically for beginners and feel the difference!

3 Stretches for Restless Leg Syndrome Relief

Apart from exercises, there are stretches for restless legs. These simple stretches help you in relieving RLS symptoms.

Calf Stretch

• Stand with palms against a wall.
• Bend right knee, step left leg back.
• Hold for 20-30 seconds.
• Bend left knee for a deeper stretch.
• Switch legs and repeat.

Front Thigh Stretch

• Stand parallel to a wall.
• Pull one ankle towards the rear.
• Hold for 20-30 seconds.
• Switch legs and repeat.

Hip Flexor Stretch

• Use a chair against the wall for support.
• Raise left foot onto the chair.
• Press pelvis forward for a 20-30 second stretch.
• Switch legs and repeat.

These stretches aid in managing Restless Leg Syndrome by promoting flexibility and relieving tension.

Tips From Nirvahealth Expert for Managing Rls in Addition to Exercises

According to Ayurveda, RLS occurs due to an imbalance in the Vata dosha, which is responsible for our movements, nervous system functions and circulation.

Our Nirva Health Experts recommend you consider these points when managing RLS.

Diet

It would help if you ate warm, nourishing, and ground foods to restore balance in Vata dosha. Avoid excess caffeine and processed foods. Opt for cooked vegetables, whole grains, warm herbal teas, and healthy fats.

Oil Massage

Regular oil massages with warm sesame oil help relax the nervous system and improve circulation. They help in pacifying the Vata Dosha. But again, take professional advice before going for massages for the same reason mentioned in the section above.

Lifestyle

It would help if you made specific changes in your lifestyle to balance Vata doshas. Establish a calming daily routine and include yoga and meditation. Practising mindfulness and relaxation techniques will help manage stress and reduce Vata imbalance.

Sleep

You must follow a consistent sleep schedule. Maintaining a peaceful sleep environment can aid in managing RLS symptoms. Establishing a relaxing bedtime routine signals your body that it's time to go to bed. 

If you get adequate sleep, it helps in managing RLS symptoms.

Herbal Remedies

Ayurveda has a range of herbal remedies to soothe Vata imbalance. Herbs like Ashwagandha, Brahmi and Shatavari have calming and rejuvenating effects on the nervous system. You can incorporate them into your meals and infuse them in teas. Pro-Tip: These herbs can be consumed through capsules, too, but only on the advice of your healthcare experts.

Take charge of your well-being with expert tips from Nirva. Elevate your life, embrace health, and thrive. Let Nirva guide you to a balanced and fulfilled lifestyle.

Wrapping It Up

Empower your fitness journey by using these exercise tips for managing RLS. Invest in your health; let fitness be your strength. Transform your fitness routine and make it a therapeutic experience.