Top Six Exercises for Restless Legs Syndrome (RLS)

Do you experience unpleasant sensations in your legs that make it impossible to stay still, especially at night? Restless legs syndrome (RLS) causes throbbing, itching, and crawling sensations in the legs, disrupting sleep and leaving you tired during the day. For many, RLS symptoms can be linked to underlying vein problems, such as varicose veins or venous insufficiency, making it essential to address both conditions for lasting relief.

One proven way to ease RLS symptoms and improve leg health is through exercise. This blog highlights six of the best exercises for restless legs syndrome designed to promote relaxation, improve circulation, and strengthen problem veins.

Understanding Restless Legs Syndrome and Its Causes

RLS affects seven to ten percent of Americans, according to the National Institute of Neurological Disorders and Stroke (NIH). The condition often worsens when you're at rest, leading to a frustrating cycle of sleepless nights and fatigue. While the exact cause of RLS isn’t fully understood, it’s linked to several factors, including:

• Dopamine Imbalance: Disruptions in this neurotransmitter can trigger the uncomfortable sensations of RLS.
• Iron Deficiency: Low iron levels have been associated with RLS.
• Pregnancy: RLS may occur during the third trimester and typically resolves after delivery.
• Vein Disease: Chronic venous insufficiency, which often causes varicose veins, has been strongly linked to RLS symptoms.

The Link Between Vein Disease and Restless Leg Syndrome

A study reported in Sage Journals aimed to investigate the connection between restless leg syndrome (RLS) and chronic venous disorders (CVD) in patients getting treatment at a vein care practice. The researchers used a prospective design involving detailed clinical evaluations, questionnaires, and Duplex ultrasound to assess the presence of chronic venous disease (CVD) and its association with restless leg syndrome (RLS). A significant overlap between RLS and CVD was observed, including:

• 98 percent of restless leg-positive patients had chronic venous disease.
• Similarly, 91 percent of RLS-positive controls were diagnosed with CVD.
• Only nine percent of control patients with RLS did not have CVD.

This study highlights a significant association between RLS and CVD, suggesting that RLS may be a common clinical syndrome in patients with venous insufficiency.

If you’re experiencing RLS, a consultation with a vein specialist can determine if vein treatment is part of the solution. At Center for Vein Restoration, we specialize in diagnosing and treating vein-related conditions to help you find lasting relief.

Call 240-965-3915 now to schedule your evaluation with one of our board-certified vein doctors and start your journey to better sleep and improved leg health!

You can also schedule your consultation online HERE.

Meanwhile, regular exercise can help manage symptoms and improve your overall leg health.

Top Six Exercises for Restless Legs Syndrome

Adding these exercises to your daily routine can help alleviate RLS symptoms and support vein health. Aim for 20 to 30 minutes of low-impact exercises, preferably earlier in the day, to avoid overstimulating your legs before bedtime.

1. Calf Stretch

Stretching your calves helps relieve tension and improve blood flow.

• Stand facing a wall or sturdy chair.
• Place one foot forward with your knee bent and extend the other leg straight behind you.
• Keep both feet flat on the ground and hold the stretch for 30 seconds.
• Switch legs and repeat.

2. Front Thigh Stretch

This stretch relaxes the thigh muscles and improves flexibility.

• Stand upright and pull one ankle toward your buttocks.
• Hold the stretch for 30 seconds while keeping the opposite leg straight.
• Switch legs and repeat.
• For added support, use a wall or chair for balance.

3. Hip Stretch

Hip stretches help release tension and improve mobility.

• Place one leg on a chair, keeping the other foot firmly on the ground.
• Gently push your pelvis forward until you feel a stretch at the top of your back thigh.
• Hold for 30 seconds and switch legs.

4. Low-Impact Aerobic Exercise

Light aerobic exercises are excellent for promoting circulation and reducing RLS symptoms.

• Walking: A 30-minute walk strengthens leg muscles and reduces stress.
• Cycling: Pedaling at a moderate pace is gentle on the joints and builds endurance.
• Swimming: Water exercises relax muscles and ease leg tension.

5. Yoga and Pilates

Gentle yoga and Pilates routines can increase flexibility, reduce stress, and calm RLS symptoms.

• Focus on poses that promote relaxation and avoid intense or strenuous movements.
• Examples include child’s pose, seated forward folds, and gentle twists.

6. Foot Pumps

This simple exercise improves circulation, especially if you spend long periods sitting or standing.

• Sit or lie down with your legs straight.
• Point and flex your toes repeatedly for a minute or two.
• Perform this exercise several times a day to reduce tension and improve blood flow.

Stretching and Beyond: Managing Restless Leg Symptoms

Stretching is one of the simplest and most effective ways to manage RLS, but it’s not the only strategy. To keep symptoms at bay, consider these additional tips:

• Stay Active: Avoid prolonged sitting or standing, which can worsen RLS and vein issues.
• Elevate Your Legs: Rest your legs on a pillow or ottoman to encourage blood flow.
• Maintain a Healthy Weight: Reducing pressure on your veins can alleviate discomfort.
• Stay Hydrated and Eat Iron-Rich Foods: Proper hydration and nutrition can help reduce RLS symptoms.

Could Vein Disease Be Causing Your Restless Legs?

Because RLS shares symptoms with vein disease, such as leg pain, swelling, and restlessness, it’s essential to address underlying vein problems. By treating venous insufficiency, you may experience relief from RLS symptoms.

Research emphasizes the need for comprehensive venous evaluations in patients presenting with RLS to identify and treat underlying venous insufficiency, potentially offering relief from both conditions.

For example, a study titled The Effect of Sclerotherapy on Restless Legs Syndrome, reported by the National Library of Medicine (NIH), found that patients with varicose vein disease respond frequently and rapidly to sclerotherapy.

Another study reported by the NIH titled The Effect of Endovenous Laser Ablation on Restless Legs Syndrome found patients who received vein treatment saw their RLS symptoms improve significantly:

• On average, their symptom severity scores dropped by 80 percent, from 26.9 (moderate to severe) to 5.5 (mild or no symptoms).
• 89 percent of patients experienced a major improvement in symptoms, with scores dropping by at least 15 points.
• Over half of the patients (53 percent) reported almost no symptoms after treatment, with scores of 5 or less.

At Center for Vein Restoration (CVR), our board-certified vein doctors specialize in diagnosing and treating varicose veins, spider veins, and other forms of vein disease that contribute to RLS.

Call 240-965-3915 to speak to a Patient Services Representative or schedule your consultation online at a CVR near you today.

CVR accepts many insurances, including Aetna, Amerigroup, Anthem, Blue Cross/Blue Shield, Cigna, MultiPlan, Medicaid, Medicare, and more.

Contact a Board-Certified Vein Specialist Today

Could vein disease be causing your restless legs? Contact Center for Vein Restoration to schedule a consultation with a vein expert near you. We’ll evaluate your symptoms and find out for sure. If you are a candidate for vein care, we’ll create a personalized treatment plan to help you find relief and the peaceful sleep you crave.

Find a Center for Vein Restoration location near you by calling 240-965-3915 or schedule an appointment online below.