Restless leg syndrome (RLS) is described by patients as an "uncontrollable urge to move." Some patients feel a tingling or burning feeling that ranges from uncomfortable to painful, particularly during sitting or nighttime sleep. The causes of RLS are debated among medical professionals. Associated disorders include kidney disease, iron deficiencies, hypothyroidism and Parkinson's disease. Pregnant women also have a higher incidence of the disorder. Moderate exercise has soothing effects for some RLS sufferers.
Strolling
The National Institute of Neurological Disorders and Stroke (NINDS) states that up to 12 million Americans have experienced some level of the disorder. Middle age women are most frequently afflicted, but both sexes and people of any age may have symptoms. Many individuals gain nighttime relief from talking a stroll (a casual walk, not a high-exertion hike) several hours before sleeping.
Massage
The NINDS postulates that RLS may be related to poor circulation. Massage is one way to improve circulation. A leg and foot massage during the day yields improved circulation that will continue to give benefits into the evening and night.
Swimming
Swimming activities and other exercises in a pool, where the weight of the body is removed from the feet, are an excellent way to reduce the tension on the legs, according to the American Accreditation Health Care Commission (AAHCC). Exercises that allow the body to remain above the pool floor while using a float are recommended for stretching the legs without overexertion.
Stretching
The AAHCC also recommends stretching the calf muscles in a slow exercise done while standing approximately 30 inches from a door or wall, with the heels remaining flat on the floor. The hands are placed on the wall directly in front of the head. When the hands are secure, the patient should lean forward and move up the wall, hand over hand, until the arms are fully extended. The heels should remain on the floor during the entire stretching process.
Sustained Stretching
Dr. John Murtagh of Australia reports that his patients find relief in stretching the hamstrings and calf muscles for at least five minutes during the day. He advocates a stretch and release system that requires holding position for only short amounts of time. The point of this stretching is not to be strenuous, but simply to sustain a relaxed position. Murtagh also recommends using a rubberized stretch band or a scarf to limit the amount of movement.
Stationary Cycling
While the NINDS discourages exercise immediately before bedtime, the AAHCC suggests taking a stationary bicycle ride a short time before going to bed. The patient should wear sturdy shoes with exterior and arch support. Care should be taken to avoid pointing the toes of the feet toward the floor while they are on the peddles. Instead, the heel should be extended downward as much as possible.
