Table of ContentsView AllTable of ContentsWalkingYoga and PilatesSwimmingCyclingCalf StretchFront Thigh StretchHip Flexor StretchTime CommitmentTips
Table of ContentsView All
View All
Table of Contents
Walking
Yoga and Pilates
Swimming
Cycling
Calf Stretch
Front Thigh Stretch
Hip Flexor Stretch
Time Commitment
Tips
Restless legs syndrome (RLS)is aneurological disorderthat causes people to feel strong urges to shake their legs. Although there is no cure for RLS, exercise can be a viable option to reduce symptoms. That said, engaging in physical activity that is overly strenuous can negatively affect the joints. It’s important to stick to moderate exercise that doesn’t stress the joints.
What works for one person with RLS may not work for another, so it is vital to try a variety of different types of exercises to help with the symptoms and find the one that works best for you.
Kseniya Ovchinnikova / Getty Images
Walking has been shown to improve the sensations felt in RLS. Typically, these benefits only last as long as the walk. That said, the more a person walks, the more relief they will get.
A Word From VerywellWhen starting an exercise regimen, it is important to find an enjoyable activity. If you like it, it will be easier to keep up with. You can be active, but also have some fun.—KATRINA CARTER, DPT, MEDICAL EXPERT BOARD
A Word From Verywell
When starting an exercise regimen, it is important to find an enjoyable activity. If you like it, it will be easier to keep up with. You can be active, but also have some fun.—KATRINA CARTER, DPT, MEDICAL EXPERT BOARD
When starting an exercise regimen, it is important to find an enjoyable activity. If you like it, it will be easier to keep up with. You can be active, but also have some fun.
—KATRINA CARTER, DPT, MEDICAL EXPERT BOARD
Yogaand Pilates are both great exercises that can improve themind-body connectionand alleviate the urge to shake your legs. Studies have shown that yoga, specifically, can reduce symptoms in people living with RLS, as long as you are doing the more subtle types, such as hatha or restorative.
Reducing Stress to Treat RLS
Water aerobics and swimming are highly beneficial forms of exercise for various body systems, including the cardiovascular system (heart and blood vessels), but they can also help with RLS. Studies have shown that incorporating exercises, including swimming, regularly can provide benefits in as little as one week, with the full range of benefits occurring after 16 weeks.
Cycling is another exercise that utilizes the legs. It can help to reduce RLS symptoms because it is a good form of cardiovascular exercise. Any form of cardio is effective in reducing symptoms.
How Often Should You Exercise With RLS?Data show that people with RLS can experience the benefits of aerobic exercise if they perform activities three times a week or more.
How Often Should You Exercise With RLS?
Data show that people with RLS can experience the benefits of aerobic exercise if they perform activities three times a week or more.
Natural Remedies for Restless Leg Syndrome
To perform a hip flexor stretch, you will to kneel on the floor. Then:
Repeat this two to four times and repeat for the other leg.
Avoid OverstretchingPushing yourself but not too hard when performing these exercises is essential. You should stop when you begin to feel a good stretch in the muscle. If you go too far and feel any pain, especially sharp pain, stop immediately. Overstretching can lead to injury.
Avoid Overstretching
Pushing yourself but not too hard when performing these exercises is essential. You should stop when you begin to feel a good stretch in the muscle. If you go too far and feel any pain, especially sharp pain, stop immediately. Overstretching can lead to injury.
Can a Bar of Soap in Bed Cure Restless Legs Syndrome?
How Much Time Should You Exercise per Day?
You can exercise as much or as little as your body will allow. However, with RLS, you want to avoid going too far or not doing enough, as it can worsen symptoms. Typically, between 30 minutes and one hour of exercise each day can help alleviate the symptoms of RLS in people with the disorder.
Tips for Exercising With RLS
People with RLS want to avoid exercise that puts too much pressure on the joints, as this can worsen symptoms. They should also avoid exercising before bedtime, especially vigorous exercise, as this can make sleeping difficult and aggravate RLS symptoms.A good routine will help you establish a schedule to stick to, benefiting you long term.
Other tips for exercising with RLS include:
Using a TENS Unit to Treat Restless Legs Syndrome
Summary
Managing RLS can be challenging, and since there is no cure, lifestyle changes such as stretching and exercise can make living with it more manageable. Moderate exercise, such as swimming, cycling, walking, yoga, and Pilates, is the best form to engage in to improve symptoms.
Daily exercise is a great way to improve symptoms, but many studies have shown that three times a week is adequate to alleviate symptoms. Always speak to your healthcare provider before starting a new exercise routine to ensure it is safe to do so.
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Neurological Disorders and Stroke.Restless legs syndrome.Innes KE, Selfe TK, Montgomery C, Hollingshead N, Huysmans Z, Srinivasan R, Wen S, Hausmann MJ, Sherman K, Klatt M.Effects of a 12-week yoga versus a 12-week educational film intervention on symptoms of restless legs syndrome and related outcomes: An exploratory randomized controlled trial.J Clin Sleep Med.2020 Jan 15;16(1):107-119. doi:10.5664/jcsm.8134Medline Plus.Restless legs syndrome.Aliasgharpour M, Abbasi Z, Pedram Razi S, Kazemnezhad A.The effect of stretching exercises on severity of restless legs syndrome in patients on hemodialysis.Asian J Sports Med.2016 Jun 11;7(2):e31001. doi:10.5812/asjsm.31001Multiple Sclerosis Australia.Developing your strategy for restless legs.Çoban Ö, Ün Yıldırım N, Yaşa ME, Sonkaya AR.Effects of different exercise programs on symptoms, sleep, and quality of life in patients with primary restless legs syndrome.Mov Disord Clin Pract.2023 Jul 27;10(9):1349-1359. doi:10.1002/mdc3.13833Saint Luke’s.Heel cord (gastrocnemius) stretch (flexibility).Saint Luke’s.Quadriceps stretch (flexibility).Kaiser Permenante.How to do the hip flexor stretch.HelpGuide.org.Restless leg syndrome: Symptoms, causes, and treatments.Restless Legs Syndrome Foundation.Lifestyle.
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Neurological Disorders and Stroke.Restless legs syndrome.Innes KE, Selfe TK, Montgomery C, Hollingshead N, Huysmans Z, Srinivasan R, Wen S, Hausmann MJ, Sherman K, Klatt M.Effects of a 12-week yoga versus a 12-week educational film intervention on symptoms of restless legs syndrome and related outcomes: An exploratory randomized controlled trial.J Clin Sleep Med.2020 Jan 15;16(1):107-119. doi:10.5664/jcsm.8134Medline Plus.Restless legs syndrome.Aliasgharpour M, Abbasi Z, Pedram Razi S, Kazemnezhad A.The effect of stretching exercises on severity of restless legs syndrome in patients on hemodialysis.Asian J Sports Med.2016 Jun 11;7(2):e31001. doi:10.5812/asjsm.31001Multiple Sclerosis Australia.Developing your strategy for restless legs.Çoban Ö, Ün Yıldırım N, Yaşa ME, Sonkaya AR.Effects of different exercise programs on symptoms, sleep, and quality of life in patients with primary restless legs syndrome.Mov Disord Clin Pract.2023 Jul 27;10(9):1349-1359. doi:10.1002/mdc3.13833Saint Luke’s.Heel cord (gastrocnemius) stretch (flexibility).Saint Luke’s.Quadriceps stretch (flexibility).Kaiser Permenante.How to do the hip flexor stretch.HelpGuide.org.Restless leg syndrome: Symptoms, causes, and treatments.Restless Legs Syndrome Foundation.Lifestyle.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of Neurological Disorders and Stroke.Restless legs syndrome.Innes KE, Selfe TK, Montgomery C, Hollingshead N, Huysmans Z, Srinivasan R, Wen S, Hausmann MJ, Sherman K, Klatt M.Effects of a 12-week yoga versus a 12-week educational film intervention on symptoms of restless legs syndrome and related outcomes: An exploratory randomized controlled trial.J Clin Sleep Med.2020 Jan 15;16(1):107-119. doi:10.5664/jcsm.8134Medline Plus.Restless legs syndrome.Aliasgharpour M, Abbasi Z, Pedram Razi S, Kazemnezhad A.The effect of stretching exercises on severity of restless legs syndrome in patients on hemodialysis.Asian J Sports Med.2016 Jun 11;7(2):e31001. doi:10.5812/asjsm.31001Multiple Sclerosis Australia.Developing your strategy for restless legs.Çoban Ö, Ün Yıldırım N, Yaşa ME, Sonkaya AR.Effects of different exercise programs on symptoms, sleep, and quality of life in patients with primary restless legs syndrome.Mov Disord Clin Pract.2023 Jul 27;10(9):1349-1359. doi:10.1002/mdc3.13833Saint Luke’s.Heel cord (gastrocnemius) stretch (flexibility).Saint Luke’s.Quadriceps stretch (flexibility).Kaiser Permenante.How to do the hip flexor stretch.HelpGuide.org.Restless leg syndrome: Symptoms, causes, and treatments.Restless Legs Syndrome Foundation.Lifestyle.
National Institute of Neurological Disorders and Stroke.Restless legs syndrome.
Innes KE, Selfe TK, Montgomery C, Hollingshead N, Huysmans Z, Srinivasan R, Wen S, Hausmann MJ, Sherman K, Klatt M.Effects of a 12-week yoga versus a 12-week educational film intervention on symptoms of restless legs syndrome and related outcomes: An exploratory randomized controlled trial.J Clin Sleep Med.2020 Jan 15;16(1):107-119. doi:10.5664/jcsm.8134
Medline Plus.Restless legs syndrome.
Aliasgharpour M, Abbasi Z, Pedram Razi S, Kazemnezhad A.The effect of stretching exercises on severity of restless legs syndrome in patients on hemodialysis.Asian J Sports Med.2016 Jun 11;7(2):e31001. doi:10.5812/asjsm.31001
Multiple Sclerosis Australia.Developing your strategy for restless legs.
Çoban Ö, Ün Yıldırım N, Yaşa ME, Sonkaya AR.Effects of different exercise programs on symptoms, sleep, and quality of life in patients with primary restless legs syndrome.Mov Disord Clin Pract.2023 Jul 27;10(9):1349-1359. doi:10.1002/mdc3.13833
Saint Luke’s.Heel cord (gastrocnemius) stretch (flexibility).
Saint Luke’s.Quadriceps stretch (flexibility).
Kaiser Permenante.How to do the hip flexor stretch.
HelpGuide.org.Restless leg syndrome: Symptoms, causes, and treatments.
Restless Legs Syndrome Foundation.Lifestyle.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
