There are many different suggestions to ease Restless Leg Syndrome, from stretching, basic lifestyle changes and some medication. There are also different products that you can purchase that would be beneficial to easing RLS.

Lifestyle changes

  • Avoid stimulants in the evening – such as caffeine, tobacco and alcohol
  • Quit smoking
  • Exercise regularly – but avoid exercising near bedtime
  • Good Sleep Routine – for example, going to bed and getting up at the same time every day
  • Avoid medicines that trigger the symptoms or make them worse

Exercises and Stretches to ease Restless Leg Syndrome

Gentle exercise is known to help with Restless Leg Syndrome, the emphasis is on gentle. Don’t overdo it! It’s important to find a healthy balance and to not push your body. Experts recommend that 30-60 minutes of exercise per day is enough and to avoid exercise when your joints are aching as this could worsen your restless leg syndrome.

Add gentle exercises such as yoga or swimming to your daily routine. Simple stretching may help to ease your Restless Leg symptoms. Here are a few simple stretches to help you get started;

Calf Stretch

  • Stretch out your arms so that your palms are flat against a wall and your elbows are nearly straight.
  • Slightly bend your right knee and step your left leg back a foot or two, positioning its heel and foot flat on the floor. Hold for 20 to 30 seconds.
  • Next, bend your left knee while keeping your heel and foot flat on the floor. For a deeper stretch, move your foot back a bit farther.
  • Switch legs and repeat.

Front Thigh Stretch

  • Standing parallel to a wall for balance, pull one of your ankles toward your rear while keeping the other leg straight.
  • Hold for 20 to 30 seconds.
  • Switch legs and repeat.

Hip Flexor Stretch

  • Place the back of a chair against the wall for support and stand facing the chair.
  • Raise your left foot up and rest it flat on the chair, with your knee bent.
  • Keeping your spine as neutral as possible, press your pelvis forward gently until you feel a stretch at the top of your right thigh.
  • Hold for 20 to 30 seconds.
  • Switch legs and repeat.1

Products that can help

It is suggested that applying hot or cold pads to the legs can ease symptoms. Here at SlumberSlumber we have a range of heated blankets that can help provide heat therapy for restless legs, find out more here2

There is no exact cure for Restless Leg Syndrome, but finding ways and products to help to relieve symptoms is the perfect way to make a start. Trying out different products is helpful, everyone will respond to treatment differently so what may work for others mightn’t work for you. Find out more about support and help for dealing with your Restless Leg Syndrome here.

Footnotes

  1. https://www.healthline.com/health/restless-leg-syndrome/exercises-to-alleviate-rls#stretches
  2. https://sleepfoundation.org/content/restless-legs-syndrome-rls-treatment/page/0/2

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