Restless legs syndrome is a condition wherein your legs feel discomfort when sitting or lying down. With RLS, you may get the urge to get up and move around, which provides temporary relief from symptoms. In addition to discomfort, RLS symptoms may include cramping, tingling, pain, pulling sensations, tension and burning, notes Mayoclinic.com. According to the site, there is no known cause of RLS; however, pregnancy, heredity and hormonal changes, among other conditions, may play a role. Treatment of RLS may include prescription medications; however, you can encourage improvement in your RLS symptoms via exercise.
Calf Stretch
Like all RLS stretches, the calf stretch will help ease your tight muscles, provide relaxation and increase flexibility. To perform it, stand in front of a wall and stretch out your arms, with your palms flat on the wall and elbows nearly straight. Next, keeping your right knee slightly bent, step back 1 to 2 feet with your left leg. The left heel and foot should be flat on the floor, notes Helpguide.com. Hold this position for 20 to 30 seconds, then bend your left knee, keeping your foot and heel in the flat position. Switch legs and repeat as many times as desired, states the site. As with all stretches listed, perform this exercise daily.
Wall Thigh Stretch
Stand in front of a wall to perform this front-thigh stretch, as it provides balance. While keeping one leg straight, bend the other knee. Grab hold of your ankle and pull your heel toward your rear, states Helpguide.org. Hold this position for 20 to 30 seconds and release. Repeat in the same manner with your other leg. Perform as many repetitions as you deem comfortable.
Inner Thigh Stretch
For this exercise, sit on the floor and bring the soles of your feet together. Next, as you hold your feet together, press your knees toward the floor. Regardless of whether they touch the floor, press your knees until you feel a stretch in the inner thighs. Press for 10 to 15 seconds. Perform as many repetitions as you feel comfortable with.
Considerations
Pairing exercise with other self-help remedies may increase improvement in RLS. Try relaxing activities such as yoga and meditation. These help to relieve stress, which can aggravate RLS. Also try hot baths and leg massages, as these will help to relax the muscles, notes MayoClinic.com. The site also suggests hot or cool packs, which can help reduce the sensations in your limbs.
Warning
Excessive exercise, such as training for a marathon, and exercising too late in the day can actually make RLS worse, notes Helpguide.org. To alleviate this, the site suggests exercising moderately in terms of quantity and intensity. This can include the above exercises, as well as walking, performing several minutes of jumping jacks and choosing stairs instead of elevators.
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