Restless legs syndrome, a central nervous system disorder, affects nearly 12 million Americans, according to the National Institute of Neurological Disorders and Stroke. RLS patients experience twitching, discomfort and tingling sensations in the legs, specifically the calves. The symptoms typically occur while at rest or during sleep, interfering with sleep cycles and contributing to insomnia and daytime sleepiness.
Ankle Rotations
According to Helpguide.org, an online mental health resource, ankle rotations may help prevent symptoms of the syndrome. The calf muscles attach to the heels; rotating the ankles loosens up the lower portion of the calves. Sit on the edge of a chair, resting both feet on the ground. Lift your right foot 3 inches off the ground and point your toes. Leading with your toes, form a circle toward your right. Keeping the rest of your leg still while you do this ensures that you use your ankles during the motion, rather than your legs. After 10 circles, switch your toes' direction and do 10 more circles. Do the same with your left foot.
Standing Calf Stretch
According to the "The New York Times Health Guide," nightly stretching may prevent cramping and alleviate symptoms of RLS. The standing calf stretch elongates multiple muscles on the lower portion of the legs. Stand 12 inches from a wall and place your hands on the wall, directly in front of your shoulders. Lift your right foot and press the ball of your foot against the wall. Reposition your left foot, moving it 12 inches behind your body and lift onto the ball of that foot. Lean your chest toward the wall, pressing your right foot against the wall and stopping when you feel a stretch in your right calf. Hold for 30 seconds, switch leg positioning and stretch your left calf.
Seated Calf Stretch
When RLS cramping or discomfort occurs, it may be hard for someone to fall asleep. "The New York Times Health Guide" recommends a gentle calf stretch if cramps or pain wake you up or prevent you from falling asleep. Sit in bed and straighten your right leg. Flex your right foot toward you and clasp your hands around your toes. Pull your toes toward you and hold for 20 to 30 seconds. Do the same with your opposite leg. If you can't reach your toes, wrap a small towel around your toes and pull the towel toward you until you feel a stretch in your calves.
