Best 7 Exercises for Restless Legs Syndrome to Try in 2024

Medically reviewed by Brent Greenberg, MD, DABVLM, FAAFP, RPhS

Do you often feel an uncontrollable urge to move your legs?

If so, you might be dealing with Restless Legs Syndrome (RLS), also called Willis-Ekbom disease. This health condition can seriously impact your sleep and daily routine.

Here’s the good news:

Exercise can be a great way to help manage RLS.

However, it’s important to approach it correctly. Below, we’ll review:

Causes of restless legs: Learn about the health conditions and risk factors that can lead to RLS.
Tips for exercising: Get practical advice on how to adjust your workouts to help ease severe RLS symptoms.
Best exercises for RLS: Discover a list of exercises that focus on improving muscle movement and blood flow in your legs, specifically designed for those with RLS.
Additional relief methods: Explore other treatments that work with exercise to help you manage this neurological condition.

Causes of Restless Legs

Restless Legs Syndrome affects a significant portion of the population.

Studies estimate that the prevalence of RLS in the general adult population ranges from about 5% to 10% in Western countries. At a global level, this chronic disease affects 7.12% of people.

Genetic Factors

This neurological disorder can be passed down through genetics.

Here’s how it works:

Dopamine levels: Your family history and genetics can influence how your brain uses dopamine. If dopamine levels are off, you might feel strange sensations, muscle spasms and involuntary movements in your legs at night.
Basal ganglia function: This brain region helps manage your body movements. In recent sleep studies, it’s shown that basal ganglia is involved in sleep-wake regulation. However, genetic variations can disrupt this function. That's why some people experience involuntary movements during sleep, like twitching and discomfort. That's also why some people may experience sleep disorders.

Neurological Imbalances

Neurological imbalances, especially in how your brain handles dopamine, play a big role in restless legs syndrome.

Neurological imbalances can lead to restless legs syndrome because it affects how your nerves and brain communicate:

Dopamine disruption: If your brain doesn't produce enough dopamine or if the receptors that respond to this chemical messenger aren't working right, your leg muscles may not relax properly. This can cause those unpleasant feelings and movements during sleep.
Iron storage issues: Low iron can affect brain regions like the basal ganglia that help control movement. The result is a strong urge to move your legs, which can disrupt your sleep.

Health Conditions

Certain health conditions like obesity or pregnancy can trigger restless legs syndrome.

Here’s what happens:

These conditions change your body's metabolism and blood flow, along with increasing the pressure on your leg muscles and blood vessels. All of this can make your legs feel tingly and restless, especially at night:

Pressure on Blood Vessels: Extra weight or a growing baby can squeeze the blood vessels in your legs. This reduces blood flow and causes uncomfortable feelings in your legs. A physical exam can easily tell if that’s the case.
Metabolic Changes: These conditions alter your body's metabolism. This leads to imbalances in minerals and hormones that influence nerve health and muscle function. Basically, altering your physiology triggers those strange, restless sensations in your legs at night.

Other Factors

Several other factors can contribute to restless legs syndrome:

Substance use: Alcohol, nicotine and caffeine can disrupt your brain's dopamine levels, making your legs feel more restless and ultimately, leading to sleep disturbances.
Medications: Certain drugs, such as antipsychotic drugs and anti-seizure drugs, are dopamine antagonists. That means they can interfere with or even block dopamine receptors in your brain, causing your uncomfortable leg sensations at night.
Diabetes: This medical condition can damage your nerves and affect blood sugar levels, leading to muscle spasms and uncomfortable feelings in your legs.
Iron deficiency anemia: Low levels of iron are associated with low dopamine and poor circulation. Both of these issues can be indicative of RLS.
Kidney failure: Chronic kidney disease affects your blood circulation. That means your leg vessels and arteries can be constricted, which triggers those involuntary nightly spasms.
Lifestyle choices: Poor sleep hygiene, like irregular sleep patterns or lack of sleep, can worsen RLS symptoms. Additionally, a sedentary lifestyle decreases blood flow and muscle activity, contributing to restless legs.

Why You Should Exercise if You Have Restless Legs Syndrome

Exercise improves your quality of life and helps you manage RLS better, especially in conjunction with first-line treatments.

Let’s break the benefits down:

Symptom relief: Regular physical activity reduces symptom severity because it promotes muscle movement and reduces the frequency of involuntary movements. Plus, exercising increases your stamina, giving you more energy during the day. That means you’re tackling daytime drowsiness that can lead to more napping and, therefore, poorer nighttime sleep.
Increased blood flow: Exercise improves circulation. The point is to alleviate the uncomfortable sensations caused by restricted blood flow in your legs.
Increased dopamine and endorphins: Physical activity boosts the production of dopamine and endorphins. As we explained above, low dopamine is linked to involuntary muscle spasms. Besides, endorphins are natural pain relievers. So, getting more of both can reduce the strange sensation in your legs.
Sleep improvement: Exercising on a consistent basis enhances your sleep quality and quantity and reduces insomnia, according to a decade-long study. That means you can prevent chronic sleep deprivation that worsens RLS.

Best Exercises for RLS

Active and Static Stretching

Stretching is great because it relaxes your muscles and improves blood flow. Both active and static stretches focus on your leg muscles. This reduces spasms and those annoying sensations. It can lessen the urge to move your legs, helping you sleep better with fewer disruptions.

Here are three stretches you can try:

Hip flexor stretch:

How to do it: Kneel on one knee and place your other foot in front. Your front leg should form a 90-degree angle. Push your hips forward slightly and keep your back straight. Hold the stretch for 20-30 seconds.
Why it helps: This stretch targets the muscles around your hips. It can reduce spasms and improve flexibility, along with preventing involuntary movements.

Quad stretch:

How to do it: Stand on one leg. Pull your other foot toward your glutes and hold your ankle. Keep your knees close together. Hold the stretch for 20-30 seconds.
Why it helps: Stretching your quads can relieve muscle tightness. It helps with the strange sensations you might feel in the front of your legs.

Calf stretch:

How to do it: Stand facing a wall. Place one foot behind you. Press your heel down while keeping your leg straight. Hold the stretch for 20-30 seconds.
Why it helps: Stretching your calves improves blood flow. This can help ease the uncomfortable feelings that keep you awake at night.

Pilates

Pilates is great for building muscle strength, increasing flexibility and improving blood circulation. The controlled, low-impact movements in pilates can reduce uncomfortable sensations and muscle spasms.

Here's how to get started:

Start with breathing exercises:

How to do it: Focus on deep, controlled breathing to calm your nervous system. This can help reduce the muscle tension that contributes to your RLS symptoms.
Why it helps: Proper breathing helps regulate dopamine, a brain chemical crucial for controlling muscle movements and reducing involuntary movements.

Leg circles:

How to do it: Lie on your back and extend one leg upward. Slowly draw circles in the air with your leg. Keep your core engaged.
Why it helps: This move promotes smooth muscle movement and improves blood flow. It can help reduce discomfort and the urge to move your legs.

Pelvic tilts:

How to do it: Lie on your back with your knees bent. Slowly tilt your pelvis upward, hold and then release.
Why it helps: This exercise strengthens your core and pelvic floor muscles. It improves overall leg stability and reduces the severity of muscle spasms.

Walking

Walking can be really helpful for you if you have Restless Legs Syndrome (RLS) as it can boost your blood flow and improve your muscle movement, which can ease the unpleasant sensations you might feel.

Water Aerobics

Water aerobics is great for you if you have RLS because the water’s buoyancy reduces the strain on your leg muscles. This promotes smooth muscle movements for you. It also enhances your blood circulation, which can reduce severe symptoms and sleep disturbances related to RLS.

Stationary Bike

Using a stationary bike can help you manage RLS because it encourages smooth muscle movement. Plus, it improves blood circulation in your legs.

And there’s another benefit.

Cycling increases physical stamina which can improve your sleep quality and quantity. Couple that with a decreased severity of periodic limb movements, and you’ll get deeper, more restful sleep.

Swimming

Swimming involves full-body movements that stimulate blood flow throughout your legs.

Swimming works helps achieve long-term RLS symptom reduction.

While swimming is low impact, you can still alleviate your symptoms long-term without putting excess strain on your joints.

Here’s a simple guide on how to incorporate swimming into your routine:

Start with gentle laps:

How to do it: Begin with slow, gentle laps using a stroke you are comfortable with, like freestyle or breaststroke. Aim for a consistent, moderate pace.
Why it helps: This pace initiates muscle movement and blood circulation without overexertion. The result is easing muscle spasms linked with RLS.

Incorporate leg-focused drills:

How to do it: Use kickboards to focus on your leg movements. Practice flutter kicks or dolphin kicks to specifically target the leg muscles.
Why it helps: These drills enhance blood flow in your legs. Better circulation, as we explained above, mitigates the uncomfortable sensations and unstoppable urge to move your legs.

Finish with stretching in water:

How to do it: After your laps, stretch your legs in the shallow end of the pool. Perform movements like calf stretches or ankle circles.
Why it helps: Water supports your body while you stretch, reducing any possible strain.

Yoga

Yoga combines stretching and relaxation, so it has a three-pronged approach to RLS: it reduces muscle spasms, it improves blood flow, and it decreases your stress levels. All of which effectively reduce RLS symptoms significantly.

Here’s how to incorporate yoga into your routine:

Legs-up-the-wall pose:

How to do it: Sit next to a wall and gently swing your legs up onto the wall as you lay back on the floor. Keep your legs straight and relax your arms by your sides.
Why it helps: This pose promotes circulation in your legs and reduces the overwhelming urge and unpleasant sensations associated with RLS.

Child’s pose:

How to do it: Kneel on the floor, touch your big toes together, and sit on your heels. Then separate your knees about as wide as your hips and bend forward, laying your torso between your thighs.
Why it helps: It eases tension in the back and legs, addressing lumbar discomfort and promoting relaxation.

Forward bend:

How to do it: Stand up straight, exhale and bend forward from the hip joints, not from the waist. Place your hands on the ground or your legs, depending on your flexibility.
Why it helps: This stretch improves blood flow and reduces muscle spasms in the leg muscles.

Tips to Exercise When You Have Restless Legs Syndrome

When you have restless legs syndrome, choosing the right exercise routine can make a big difference:

Type of exercise: Opt for activities that focus on leg muscles and promote muscle movement without overexertion. Overexerting yourself with tough exercises stimulates lactic acid and, therefore, muscle soreness and potential spasms.
Timing: Exercise earlier in the day. Evening workouts can sometimes stimulate your legs too much, making symptoms worse at night.
Consistency: Regular exercise improves your overall sleep quality, blood circulation and body composition in the long run. That means you can manage your symptoms consistently. So, try to find a routine that fits into your daily life and that you can practice without too much hassle.

Other Methods That Alleviate Restless Legs

Compression Socks

Compression socks help with restless legs syndrome because they apply gentle pressure to your legs.

Let’s review the benefits of compression socks for RLS:

Enhances circulation: Boosts blood flow in the legs, reducing stagnation.
Minimizes symptoms: Helps alleviate the severity of discomfort and urges to move the legs.
Supports stability: Provides support, potentially lessening muscle fatigue and improving overall leg health.

Supplements for RLS

Supplements help people with restless legs syndrome by addressing deficiencies in nutrients.

Iron supplements, for instance, increase iron levels in your body. As a result, they improve dopamine production in the brain and increase blood circulation. Your body needs both to control muscle movement better.

Magnesium supplements can also help by relaxing your muscles and reducing spasms.

Remember: Always consult your healthcare provider for appropriate dosage and recommendations.

Vibration

Vibration therapy can be effective for restless legs syndrome by gently stimulating your leg muscles.

This vibration relaxes your muscles, reducing the severity of the involuntary movements and disruptions of sleep associated with RLS.

Besides, a vibration pad is a non-invasive option to manage your RLS symptoms.

Temperature Therapy

Temperature therapy can be as basic as using a heating pad or cold compress. In both cases, you aim to interrupt the pain signals sent to your brain.

But here’s the difference:

Heat increases blood flow, while cold reduces inflammation. That means you should pick the right method according to your particular symptoms.

Pro tip: This simple method is extremely effective, especially when symptoms flare up at night.

To Sum Up

Incorporating the right exercises into your routine can make a significant difference in managing restless legs syndrome.

By focusing on muscle movement and improving blood flow, you can alleviate some of the discomfort that comes with this condition.

For added relief, consider purchasing compression socks. These can enhance circulation in your legs and may reduce RLS symptoms even further.

Remember, the key is consistency and finding the right balance that works for your body. With these exercises and additional treatments in place, you can take meaningful steps toward a more restful and comfortable life.

Frequently Asked Questions

What vitamin deficiency causes restless legs?

If you have restless legs syndrome (RLS), it might be due to an iron deficiency. Low iron levels can mess with dopamine, which is a brain chemical important for muscle movement. This can lead to uncomfortable sensations and the urge to move your legs. You can get a blood test to check your iron levels, and iron supplements might help. Be sure to talk to your healthcare provider for an accurate diagnosis and treatment options.

What exercise is good for restless leg syndrome?

Low-impact exercises like walking, swimming and yoga can help with RLS. These activities get your muscles moving and improve blood flow, which can reduce your symptoms. Pilates can also be a good choice because it builds core stability and strengthens your leg muscles. Staying active can help you sleep better by cutting down on limb movements and muscle spasms.

Will drinking more water help restless legs?

Staying hydrated is important for good blood circulation. It can also help with muscle cramps and spasms that come with RLS. Drinking water alone won't cure RLS, but it can help you manage it. Make sure to drink enough water, get some exercise, and follow your healthcare provider's advice to help with your symptoms.

What foods trigger restless leg syndrome?

Certain foods and substances can make your RLS symptoms worse. Caffeine, nicotine, and alcohol can mess with dopamine levels, leading to greater discomfort and sleep problems. Foods high in sugar or that are heavily processed might also trigger symptoms. Eating a balanced diet with enough iron can help you manage RLS.

Can caffeine help with restless leg syndrome?

Caffeine can actually worsen RLS symptoms by disrupting your sleep and affecting dopamine levels. This can lead to more leg movements and discomfort. Try cutting back on caffeine, especially in the evening, to improve your sleep and ease RLS symptoms.

Can compression socks help with restless legs syndrome?

Yes, compression socks can help with RLS. They apply gentle pressure to your legs, which improves blood flow and reduces the uncomfortable sensations and movements you might feel. By improving blood circulation, these socks can help with symptoms, especially when you're resting. Wear them often, and talk to your healthcare provider for personalized advice.

Does restless leg syndrome go away with exercise?

Exercise can really help reduce RLS symptoms by getting your muscles moving and boosting dopamine production. While it might not completely cure RLS, it can make your symptoms less severe and improve your quality of life. Consistency is important, so try to include some physical activity in your daily routine.

Can walking make RLS worse?

Walking usually helps with RLS, but don’t walk too close to bedtime, as it might make your symptoms worse. Find a balance and listen to your body to manage RLS effectively.

Does exercise before bed help restless legs?

Exercising right before bed can sometimes make your RLS symptoms worse by overstimulating your legs. It’s best to finish your workouts at least a few hours before going to bed. Gentle stretching or yoga in the evening can help you relax and reduce sleep disturbances, letting you manage RLS without affecting your sleep. Staying active during the day supports good sleep habits and can improve your overall quality of life.