Exercises For RLS & Stretches to Alleviate Its Symptoms

RLS treatment youngstown ohio

There’s terrific news for those who suffer from restless legs syndrome. RLS is a common health problem that can manifest as throbbing, tingling, or itchy legs.

Exercise is sometimes the only way to relieve the uncomfortable symptoms, which often worsen at night and make restful sleep difficult. Remember that prolonged sleep deprivation can negatively affect your cognitive, emotional, and physical health.

Causes of restless legs and feet in RLS are a result of several underlying medical problems, including vein disease, and can lead to spider and varicose veins. Here is what Dr. Lawrence Schmetterer had to say about the symptoms of vein disease and more that you should know;

  • Swollen legs
  • Itching
  • Cramps
  • Fatigue

How much time each day should you be exercising?

If you have restless leg syndrome, you may be curious about how long you should exercise daily. In reality, there is no universal answer to this question. However, there are broad principles that might help you determine the appropriate amount of exercise for you.

First, it is crucial to recognize that exercise is not a treatment for restless leg syndrome. However, it can help alleviate some of the condition’s symptoms. Additionally, exercise can improve your general health and well-being.

Consequently, you should begin with a minimal quantity of exercise and progressively increase the intensity and duration of your workouts as you get more comfortable. If you suffer from discomfort, exhaustion, or other adverse side effects, reduce your dosage and take a rest.

Most people with restless leg syndrome should aim for at least 30 to 60 minutes of moderate exercise each day, avoiding areas where their joints hurt since this could exacerbate RLS. This may include walking, cycling, swimming, or any other cardiovascular exercise.

If feasible, spread out your activities over the day rather than doing them all in one sitting. And remember to stretch and cool down after your workout. If you are not accustomed to regular exercise, it is essential to start slowly and build up gradually. 

Stretching Exercises For RLS

It would be helpful to know some of the best stretching exercises for RLS that relieve the symptoms. Experiment with the stretching exercises below to see what works best for you. Pay attention to how often and when they work best.

Stretching the Hips

In a kneeling stance, extend one leg forward while bending the other knee. For greater stability, you should execute this exercise with your front foot on the floor. You should place your hands on the floor or on your front knee.

To increase the stretch in your hips, lean forward and slightly thrust your pelvis forward. Hold this stance for thirty seconds before changing sides. This stretch can also be performed while standing by placing the front foot on stairs or a sturdy chair.

Stretching The Calf

Put one foot approximately one to two inches behind the other and slightly bend both knees. Ensure that both feet are flat on the floor. Hold this stance for twenty to thirty seconds before switching legs.

You slightly advance forward and then lay both hands on the knee in front of you to increase the stretch. Additionally, you can hold yourself with both hands on a wall or chair.

Stretching The Front Thigh

Relax while lying with your right side up. To stretch the front of the thigh, hold the top of the left foot and gently move the left heel towards the left buttock. Maintain close contact between your knees throughout this movement. Perform the same steps on the opposite side.

Take A Walk

For many people, this is the most effortless, most enjoyable, and least expensive way to get their circulation going. You can walk from your house or look for trails in the area. If you prefer to go to a gym, you can also walk on a treadmill, an easy and efficient alternative.


Whether you prefer dirt trails or paved roads, you can ride a bike to help relieve your RLS pain. Always wear a bicycle helmet when doing so and follow the traffic rules. Remember to be careful so you don’t overexert yourself on challenging inclines or long rides.

Swimming Or Water Sports

Swimming isn’t the only wonderful sport. It’s also less strenuous on the joints compared to other sports. Those who enjoy being in the water but can’t swim should consider other water-related hobbies, such as using a kickboard to make lap swimming easier or trying water aerobics.

Surfing is also a good option for those who live near a beach. With so much fun, you may not even realize you’re exercising.

Pilates And Yoga

Yoga, as a relaxation method: Yoga also helps with stressful situations and improves sleep quality. It’s also good for improving flexibility and relieving RLS symptoms.

While you should avoid more intense types of yoga, such as hot yoga and Ashtanga, light yoga exercises can help with RLS. Pilates, on the other hand, is a non-aerobic workout that exercises the arms, legs, and core.

Contact Us to Discuss the Restless Leg Syndrome Treatments in Youngstown, Ohio

Are your legs restless due to a vein condition? While exercises and stretches can help relieve RLS symptoms, they don’t necessarily fix the underlying problems. Therefore, if the above practices don’t appeal to your situation, ask your doctor about other helpful activities.

However, people who go to the gym should avoid excessive weight lifting. Most importantly, you’ll notice a positive change in your RLS symptoms and stress relief if you exercise regularly. Contact Us Today!


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