Rest those restless legs
Restless Legs Syndrome is a highly irritable disorder that has no known cause. The disorder is extremely discomfiting and can have severe repercussions of personal and professional life.
What is restless leg syndrome?
Restless Leg Syndrome [RLS] is a disorder related to sensation and movement. Sufferers of this disorder often complain of a feeling of restlessness in their legs. This abnormal and unpleasant symptom comes up at night when they are going to bed. As a result, their sleep gets disturbed, affecting their forthcoming day. Getting up and walking around relieves the sensation, but only for a short while. As a result of lack of sleep, the persons end up feeling dull and drowsy the next day with no energy and concentration powers. This can severely affect their productivity. Restlessness can also be felt as a pricking sensation, a feeling as if being poked by sharp pins. Though mostly restricted to the legs, the sensations can also be felt in the hands, torso and even in a limb that has been amputated.
Treatment : Target the cause
Restless Leg Syndrome is treated by targeting the cause. The problem is that in most cases, there are no causes and hence a conservative treatment is applied. Here we give you some ways to control your restless legs.
Stick to a regular sleep schedule
RLS is worsened by fatigue and the longer it takes for you to sleep, the worse it may be. Try and wind up all activities well before bedtime. Maintain a schedule and try sleeping every day at the same time. Plan some relaxing activities before bedtime like a hot bath or reading a book.
Exercise in moderation
Exercises that target the lower body and legs are highly recommended. Take the stairs, go for a walk, or go swimming. Do it daily, but in moderation. Heavy exercising can actually worsen the symptoms of RLS.
Cut the caffeine
Caffeine makes RLS symptoms worse. Cut down the consumption of coffee, tea, chocolates, and aerated drinks.
Diet supplements
Dietary deficiencies are, at times, the reason for RLS. Consult a doctor and go for tests to rule out this cause. You can take supplements for iron, calcium, folic acid, vitamin B, or magnesium to reduce the symptoms.
Relaxation methods
Relaxation methods like yoga and meditation can help a great deal in curbing your symptoms and also give you sound sleep.
Add some pressure
Wear compression socks while you sleep. Pressure helps relieve the sensation in the legs. The tight pressure that these socks provide help in reducing RLS symptoms. Take care that the socks are not so tight as to cut off blood circulation!
Soothe the stress
Stress may not be a cause for RLS, but it definitely aggravates it. Eliminate the stress in your life by yoga and meditation or engaging in hobbies that help to divert your mind and relax.
Exercise your legs
Do not stay in the same position for long. Share your problem with your colleagues in office so that they can help you create an environment where you can get up and walk regularly. Take regular leg breaks while driving. If you are going to watch a movie or fly long distance, ask for an aisle seat so that you can get up and walk every now and then.
Water therapy
Drink a lot of water through the day. This will keep you hydrated and will reduce the symptoms and cramps at night.
Go herbal
Herbal teas, especially chamomile tea, have been found to have a good soothing effect on RLS.
Look before you pop a pill
Several over-the-counter drugs especially ones for cold and fever have side-effects that can worsen your RLS. Always consult your doctor or pharmacist before you take any medications.
Modify your diet
A diet rich in iron, vitamin B, calcium, and magnesium helps to relieve the symptoms of RLS.
A dip before you sleep
A hot water bath or a massage with hot water often helps in controlling the symptoms of RLS and helps you sleep better. Alternatively, you may also try a cold shower which may also have the same benefits.
Stretch exercises
Calf Stretch- Stretch out your arms so that your palms are flat against a wall and your elbows are nearly straight. Now bend your right knee slightly and step your left leg back a foot, positioning its heel and foot flat on the floor. Hold for 20 to 30 seconds. Now bend your left knee while still keeping its 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 – Stand parallel to a wall for balance. Grab and pull one of your ankles toward your buttocks keeping the other leg straight at the same time. Hold for 20 to 30 seconds. Switch legs and repeat. Hip stretch – Place the back of a chair against the wall for support and stand facing the chair. Raise your left foot up, rest it flat on the chair, with your knee bent. Keep your spine as neutral as possible. Now 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.
