Restless leg syndrome (RLS) causes pain or discomfort in the legs. This pain or discomfort is often only eased when the legs are in motion. Symptoms are worse during the early evening or later at night, and sometimes this worsening prevents the RLS sufferer from falling asleep. While there is no cure for the syndrome, physical therapy can often help relieve symptoms.
Causes
Although a direct cause of restless leg syndrome can not be found in most patients, it can be controlled by determining other factors that affect them. For example, if you use tobacco or drink alcohol or caffeinated beverages, then stopping those can reduce or eliminate the symptoms of restless leg syndrome. If you are suffering from obesity, a good weight-loss program can also help alleviate the symptoms
Vertical Push-Ups
Doing vertical push-ups can help stretch the ligaments, thus reducing tension in the legs. Stand at arms' length from and place your palms flatly on a wall. As you keep your body straight, relax both elbows and bring your chest closer to the wall as in horizontal push-ups. Then push your body back slowly to vertical position, remembering to keep the palms of both hands flat against the wall. Repeat this movement ten times, and perform this daily.
Horizontal Leg Stretch
In this exercise, you should lie on your back with one leg lifted up. Put both of your hands on the ball of your foot and try pulling your leg over your head. Be sure to use only your hands to do so. This will be mildly painful, but hold the position for about three minutes. During this, there is no need for the leg to be straight. The effect that you are trying to produce is to stretch all muscles in the back of the leg, thus making them more pliable and relaxed. Repeat the exercise with the other leg.
Sitting Leg Stretch
requires two chairs that are facing each other and of equal height. Sit in one of the chairs, then lift your leg and put its heel on the other chair's seat. At this point, your leg should be straight out and in front of you.
Take a rolled towel and loop it around the ball of the extended foot, holding one end of the towel in each of your hands. When that is done, simply straighten your leg and pull gently on the towel until you feel your calf muscles reacting. Finally, lean forward carefully while continuing the tension on the towel. Be sure to keep your back straight, as this will stretch the leg muscles instead of those of your back. Hold this position for about thirty seconds, then repeat the process with your other leg. Perform this exercise twice daily.
Considerations
Restless leg syndrome has also been associated with iron deficiency and anemia as well as medical conditions such as nerve disease, diabetes, and kidney failure. Treating these conditions can alleviate symptoms. If you have any of these conditions, consult your doctor for care and treatment of these as well as other means to combat RLS.
Tags: this exercise, , your hands, alleviate symptoms, exercise twice