Overcome RLS: How Exercise Can Help
But although its effects can be hard to manage, there is hope! Exercise may not cure RLS completely, but it can certainly help you reduce your symptoms and improve your overall quality of life. From stretching to yoga to light resistance training, there are plenty of exercises that can help you find relief from RLS.
In this article, we'll take a look at the best exercises for RLS, as well as how they can help you manage the symptoms of this condition. Ready to get started? Let's dive in and explore how exercise can help with RLS!
Introduction to Restless Leg Syndrome (RLS)
If you’ve ever experienced an uncontrollable urge to move your legs, then you may be familiar with Restless Leg Syndrome (RLS). This condition often leads to uncomfortable sensations in the lower body that are relieved only when moving the legs. Not only can RLS cause difficulty sleeping, but it can also lead to feelings of fatigue during the day, making it harder to concentrate on everyday tasks.
Fortunately, there are exercises that can help reduce the symptoms of RLS and improve sleep quality. Through targeted stretching, yoga poses, and light resistance training exercises, you can increase circulation, reduce muscle tension, and promote relaxation which can in turn help minimize RLS effects. If these strategies sound promising but you’re unsure where to start your journey toward better sleep and fewer RLS symptoms, read on for more information.
Benefits of Exercise for RLS
Have you been struggling with restless leg syndrome? You're not alone—RLS affects up to 15% of people worldwide.
Luckily, exercise can be a great way to manage your RLS symptoms and improve your quality of sleep. Stretching, yoga, and light resistance training can help increase circulation, reduce muscle tension, and promote relaxation—all of which are key components in keeping RLS symptoms in check. Not only will exercising make you feel better physically, it can also help clear your mind and reduce stress—two other important factors when managing RLS.
For those with RLS, finding the balance between physical activity and rest is essential. Aim for at least 15 minutes of physical activity a day to start seeing results. Establishing a consistent exercise routine is key—it can help reduce the symptoms of RLS and lead to a better night's rest.
Types of Exercises That Help RLS Symptoms
You may be wondering what types of exercises can help ease RLS symptoms? Stretching, yoga, and light resistance training are excellent options that can help reduce muscle tension and increase circulation.
Stretching
Gentle stretching helps to increase the flow of oxygenated blood throughout the body, which can help to calm the nervous system and relieve tension in tight muscles. While any type of stretching is beneficial, a person suffering from RLS could target specific stretches for the lower body, including the back, hips, legs and feet.
Yoga
Yoga is another great option for treating RLS symptoms. A gentle yoga practice that focuses on stretching and relaxation can help to reduce stress levels and reduce muscle tension which can lead to an overall sense of wellbeing. Bonus: a regular yoga practice helps to improve strength and flexibility, too!
Light Resistance Training
Light resistance training helps build strength and endurance in the lower legs promoting overall health. Weighted exercise like ankle weights or leg lifts or squats can be particularly effective in helping ease RLS symptoms. It's important to practice correct form while doing these exercises as bad posture or using too much weight could make symptoms worse instead of better.
Stretching Exercises for RLS
One of the best exercises for RLS is stretching. Flexibility training can help increase circulation, which in turn can reduce muscle tension, improve posture, and promote a sense of relaxation. Stretching also helps target specific areas of the body that may be affected by RLS, such as the feet and legs. A few stretches that may help include:
Ankle Stretch
This exercise will help stretch your ankles and calves. Start by placing your hand against a wall or other stable surface. Keeping both feet on the ground, slowly roll your ankle outward and upward around your hand. Make sure to alternate feet with each stretch.
Hip flexor Stretch
This exercise targets the muscles in the front of your hips and helps improve flexibility of your inner thighs and groins. Start by standing with one foot forward and the other stretched out behind you. Slowly bend your knee until you feel a gentle stretch in the front of the raised leg. Hold this position for 10-15 seconds before switching legs.
Seated Forward Bend
This exercise stretches the lower back and hamstrings to help reduce tightness in these areas caused by RLS. Begin by sitting on a chair with your feet flat on the floor about hip-width apart. Slowly extend both arms forward as you simultaneously lean as far forward as possible without rounding your back or arching it too far back. Hold this position for 20-30 seconds before returning to starting position to complete one rep of this exercise.
Stretching exercises are an effective way to relieve tightness caused by RLS while promoting relaxation, better sleep, and improved circulation throughout the body — all things that can help someone manage their symptoms more effectively!
Yoga Poses That Work Against RLS Symptoms
Yoga poses can help you combat RLS symptoms by helping your body relax and reduce muscle tension. One of the biggest benefits of yoga is that it increases circulation, which can help to reduce symptoms of RLS. Yoga poses such as the Child's Pose, Butterfly Pose, and Cat-Cow Pose are all excellent for people who suffer from RLS.
Child's Pose
Child's Pose is a great poses for those with RLS because it helps to stretch the backs of your legs while calming the mind and body. All you need to do is kneel on the floor and lower your chest toward your knees while stretching out your arms in front of you. Hold the pose for several seconds, then repeat on the opposite side.
Butterfly Pose
The Butterfly Pose helps to open up hip joint, which can help alleviate tightness that can lead to RLS symptoms. To do this pose, sit up straight with both legs stretched out straight in front of you. Bend each knee and bring both feet together so that they're touching each other in front of you. Take multiple deep breaths while holding this position for up to a minute. Then slowly lower both feet down onto the floor before repeating on the opposite side.
Cat-Cow Pose
The Cat-Cow pose can help reduce tension in both your mind and body which can be helpful for those with RLS symptoms. Start by getting on all fours with your hands directly under your shoulders and knees directly under your hips. Inhale deeply and then slowly arch your back so that it curves upward like a cat as you exhale gently through pursed lips. Repeat this several times before slowly releasing into a cow pose (arching back
Resistance Training for RLS Relief
If sleeping in awkward positions and restless leg syndrome still keep you awake at night, then resistance training might be a good idea for you. You don't have to become an Olympic weightlifter to experience the benefits of resistance training—there are light weight-bearing exercises that can help increase your circulation, reduce muscle tension, and relieve your RLS symptoms.
Working with Weights
The best way to incorporate weights into your exercise routine is through a combination of strength-building movements and aerobic activities. This will allow you to get the most out of each workout. Start by performing simple exercises such as squats, lunges, arm curls and leg extensions with light weights or bands. You should also engage in a few minutes of high-intensity cardio activity to get your heart rate up and promote circulation. When performing these exercises, make sure you work out at a comfortable pace and stay within your limits.
Relaxation Workouts
Relaxation workouts can also be beneficial for people with RLS. Performing various stretches such as standing forward bends, seated twists and neck circles can help release tension from the body's muscles. Yoga is an excellent relaxing activity that incorporates many different stretches and poses that are ideal for relieving stress and promoting relaxation. Additionally, breathing exercises can help reduce stress levels and improve sleep quality. Taking the time to focus on "diaphragmatic breathing" is beneficial since it helps bring oxygen into the body's cells which helps reduce anxiety levels and allows for better quality sleep.
Conclusion
Ultimately, managing RLS is all about finding the right techniques and exercises that work for you. Regular stretching and yoga can help to reduce muscle tension and improve circulation, while light resistance training can also help to relax the muscles and promote better sleep. It’s also important to pay attention to other factors that can contribute to RLS symptoms, such as diet, stress levels, and sleep hygiene. With the right strategies in place, it’s possible to manage RLS symptoms and get a good night’s sleep.