Restless legs syndrome affects about 10 percent of the American population. Although it has been around for years, it only recently became widely recognized. If you suffer from restless legs, you know how negatively it can affect your daily life. Fortunately, there are ways for you to manage the syndrome, and exercise is one way to find relief.
Identification
Restless legs syndrome is characterized by unpleasant sensations in the legs that cause your legs to move uncontrollably when you are sitting or lying down. According to the National Institute of Neurological Disorders and Stroke, it is a neurological disorder that causes symptoms to occur mostly at night, often when you are trying to relax or sleep. Your legs throb, hurt, or have creepy or pulling sensations, giving you the urge to get up and move, which can temporarily relieve your symptoms, according to MayoClinic.com.
Risk Factors
Restless legs syndrome is thought to be caused by a malfunction in the brain's circuitry involving the neurotransmitter dopamine, according to the National Institute of Neurological Disorders and Stroke website. It is the job of dopamine to control muscle activity and movement. Restless legs syndrome also might be a result of genetics or chronic diseases such as diabetes, kidney failure and peripheral neuropathy. Certain medications, pregnancy, alcohol consumption and sleep deprivation also can have a role in the disorder.
Types
Moderate amounts of exercise have proven beneficial for treating restless legs syndrome, but too much or strenuous exercise can make the symptoms worse, according to the RLS Foundation. An increase in activity throughout the day, such as with walking and stretching, can help alleviate symptoms as well. Yoga is good exercise for restless legs syndrome. Stress can aggravate symptoms and yoga is a low-intensity exercise that focuses on breathing, stretching and relaxing, according to MayoClinic.com. Low-impact, lower-body exercises such as cycling and squats can help strengthen your legs and provide relief from symptoms.
Expert Insight
A 2006 study published in the "Journal of the American Board of Family Medicine" followed people with restless legs syndrome participating in an exercise program. Of the 23 with restless legs syndrome, 11 were in the exercise group and 12 in the control group. The exercise program consisted of treadmill walking for aerobic exercise and lower-body resistance training three times a week for 12 weeks. Baseline scores for both groups did not differ significantly. By six weeks, the exercise group showed 39 percent improvement in symptoms, plateauing from weeks six to 12 but maintaining a reduction in symptoms for three months.
Considerations
Other treatments for restless legs syndrome include medications designed to raise the dopamine levels in the brain. Over-the-counter painkillers can help to alleviate painful symptoms of restless legs syndrome. MayoClinic.com suggests relaxation techniques such as meditation and massages to help with symptoms as well. Creating a good sleep pattern, trying hot or cool packs, cutting back on alcohol and cigarettes and avoiding caffeine also might help.
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