Restless leg syndrome, or RLS, is a neurological disorder characterized by an uncontrollable urge to move. It's coupled with a burning or tingling sensation in one or both legs. The exact cause is unclear, but the National Institute of Neurological Disorders and Stroke suggests that there may be a genetic component because RLS is often found in families. Medications that increase dopamine levels may relieve some of the symptoms; so can reducing alcohol, caffeine and tobacco consumption. A study published in the Journal of American Family Medicine indicates that aerobic exercise and strength training, three days a week, can also reduce symptoms.
Aerobic Exercises
Aerobic exercise is any continuous activity that increases your heart rate. Walking is one of the more versatile types of aerobic exercise because it requires very little equipment and can be done almost anywhere. A 2009 report published in the New York Times by the American Accreditation Health Care Commission suggests that 30 minutes of brisk walking, four days a week, reduces the number of sleep disturbances associated with RLS. Other aerobic exercises include cycling and swimming, as well as group fitness classes, such as water aerobics. Patients should avoid vigorous exercise within one to two hours before bedtime.
Strength Training
The Journal of American Family Medicine suggests that leg exercises three days a week can reduce symptoms of RLS. As with walking, squats and lunges are convenient exercises because they can be done anywhere and require no special equipment. Other leg exercises include leg extensions and curls, which can be done on a machine at the gym, as well as abductor and adductor exercises. Group exercise classes such as yoga and Pilates incorporate movements that strengthen the legs. These include the bridge-up.
Stretching
According to the Abbott Center for Neuromuscular Therapy, stretching can help relieve some of the symptoms of RLS. Effective stretches include bringing one or both knees to your chest to release the lower back and buttocks, standing or seated calf stretches, and quad and hamstring stretches. Yoga also incorporates several seated and reclining poses -- such as the seated forward bend and pigeon -- that stretch the leg muscles.
References
- National Institute of Neurological Disorders and Stroke: Restless Legs Syndrome Fact Sheet
- American Accreditation Health Care Commission:, New York Times: Restless Leg Syndrome In-Depth Report
- Journal of the American Board of Family Medicine: Exercise and Restless Legs Syndrome: A Randomized Controlled Trial
- Abbott Center for Neuromuscular Therapy: Sciatica, Piriformis Syndrome, Restless Leg: The Best 5 Stretches
