How to Shake Restless Legs Syndrome
What does restless legs syndrome (RLS) feel like?
Restless legs syndrome is a common movement disorder. It is usually worse when you are less active or resting (e.g., early morning, nighttime, long car or plane ride). You may feel fidgety and have a strong urge to move your legs. RLS doesn’t feel the same for everyone. Your legs may:
- Ache
- Burn
- Hurt
- Itch
- Pull
- Tingle
What causes RLS?
RLS can occur alone (primary RLS), or be linked to another condition or a drug (secondary RLS).
- The cause of primary RLS is not clearly understood.
- Secondary RLS can be linked to low iron levels, kidney problems, medications, or pregnancy.
- Ask your pharmacist to look at your meds. RLS might be a side effect of one of them.
How does RLS affect your life?
- Mild RLS might be annoying, but may not cause other problems.
- Moderate to severe RLS may affect other parts of your life. It has been linked to:
- Anxiety and depression
- Decreased ability to do your job
- Decreased quality of life
- Insomnia or trouble sleeping
What makes RLS symptoms worse?
- Tobacco and some foods and drinks can make RLS symptoms worse. Try to limit or avoid:
- Tobacco products
- Eating or drinking things containing alcohol or caffeine (e.g., chocolate, coffee, soda, tea).
What can help prevent and/or relieve RLS symptoms?
- Use distractions when still for long periods of time (e.g., puzzles, reading, watching TV).
- Get regular exercise (e.g., biking, swimming, walking). Aim for 30 to 60 minutes each day.
- Avoid extremely strenuous exercise (e.g., hot yoga, long-distance running)
- Avoid exercising within one to two hours of going to bed.
- Expose legs to temperature changes (e.g., hot baths, heating pads, cold compresses).
- Use movement techniques: walk around, massage, stretch, vibrating leg pads (e.g., Relaxis).
- Schedule stops on long drives to get out of the car and walk around.
- Try to get an aisle seat on flights to make moving around a little bit easier.
- Stretch your legs, including calves, hips, and front and back of thighs.
When should I talk to my prescriber about my meds?
- Some meds used to treat RLS stop working after a while.
- Talk to your prescriber if meds don’t seem to be working as well as they used to.
- Talk to your prescriber about side effects. Some of these include daytime sleepiness; dizziness; low blood pressure; or difficulty controlling urges to gamble, spend money, or have sex.
[This handout may not cover all possible information. It does not replace the need for professional medical care. Always follow the instructions from your healthcare provider.][April 2017; 330404]