🤯 How to Stop Restless Legs at Home!!! 🤯🚶
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- Опубликовано: 18 май 2023
- LEARN MORE: www.rehabmart.com/post/how-to...
Are you tired of restless legs keeping you up at night?🌙🚶 In this video, Morgan Hopkins (@physioessentials) a licensed physical therapist, shares three simple stretches that can help ease your restless legs syndrome (RLS), all from the comfort of your own home.
You don't need any fancy equipment or prior experience to follow along. ❗❗ These stretches are designed for anyone, regardless of fitness level or age. Whether you're dealing with RLS or simply looking for ways to soothe tired legs after a long day, this video is for you. 🙌
🔷WHAT CAUSES RESTLESS LEG SYNDROME?
Restless Leg Syndrome, also known as Willis-Ekbom disease, is a neurological disorder characterized by an irresistible urge to move the legs, often accompanied by uncomfortable sensations. While the exact cause of RLS remains unclear, it is believed to involve a combination of genetic, environmental, and lifestyle factors. Researchers have identified a strong genetic component, with specific genes linked to the disorder being inherited in families. Additionally, an imbalance of dopamine-a neurotransmitter responsible for regulating muscle movement and mood-has been observed in RLS sufferers. Other factors, such as iron deficiency, pregnancy, and certain medications, have also been associated with the development of this condition. Furthermore, underlying health issues like kidney failure, diabetes, and peripheral neuropathy may contribute to the onset of RLS.
🔷HOW TO PREVENT RESTLESS LEG SYNDROME
Preventing RLS requires adopting certain lifestyle habits that can minimize the likelihood of experiencing its symptoms. Firstly, maintaining a regular sleep schedule and ensuring an adequate amount of sleep each night is crucial. Engaging in regular exercise, such as walking or swimming, can also help reduce the incidence of RLS. Avoiding stimulants like caffeine, nicotine, and alcohol, particularly close to bedtime, can be beneficial as well. Additionally, practicing relaxation techniques such as meditation, deep breathing exercises, or yoga before bed can promote relaxation and alleviate RLS symptoms. Lastly, creating a comfortable sleep environment, including a cool and dark bedroom, and using relaxation techniques like warm baths or gentle massages, can contribute to more restful sleep and potentially prevent RLS episodes. By incorporating these preventive measures into your daily routine, you can take proactive steps toward managing and reducing the impact of restless leg syndrome. Remember to consult with a healthcare professional for personalized advice and guidance.
🔷PRODUCTS TO RELIEVE RESTLESS LEG SYNDROME
👉COMPRESSION SOCKS can be beneficial for individuals with RLS due to their ability to improve blood circulation in the legs. The gentle pressure applied by compression socks helps to reduce swelling and discomfort, providing relief from RLS symptoms. By promoting better blood flow, compression socks can minimize the urge to move the legs and help prevent restless sensations, allowing individuals to experience improved comfort and potentially better sleep. It's recommended to start with a low amount of pressure (measured in mmHg) and work your way up to see what's best for you.
👉MAGNESIUM SUPPLEMENTS are often recommended for RLS due to their potential to alleviate symptoms. Magnesium plays a crucial role in muscle relaxation and nerve function, and deficiencies in this mineral have been associated with RLS. By supplementing with magnesium, individuals may experience reduced muscle cramps and spasms, which are common symptoms of RLS. When you are searching for magnesium supplements, keep in mind that there are about 11 types of magnesium, and addtionally, there are magnesium supplements that contain other ingredients. With that being said, it is important to consult with a healthcare professional before starting any new supplement regimen to determine the correct supplement, appropriate dosage, and ensure it is safe for individual needs.
👉WEIGHTED BLANKETS are beneficial for individuals with RLS because the deep pressure they provide can help to calm and soothe the legs. The gentle, distributed weight of a weighted blanket creates a sensation of being hugged or held, which can alleviate the restlessness and discomfort associated with RLS. This deep-pressure stimulation promotes relaxation, reduces sensory disturbances, and may help individuals with RLS to fall asleep and stay asleep more easily. However, it's important to consult with a healthcare professional to determine the appropriate weight and usage of a weighted blanket for managing RLS symptoms.
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It's 4 am and I want to cry now 😭😭😭
I'm truly sorry to hear that you're experiencing such a challenging time. Restless legs can be incredibly frustrating, particularly when they interfere with your sleep. I recommend checking out this article; hopefully, it will provide you with some valuable insights and strategies to alleviate your symptoms: www.rehabmart.com/post/how-to-stop-restless-legs-at-home?src=1849
Additionally, it's worth considering to reach out to a healthcare professional who can offer personalized guidance based on your specific situation.
Please know that I'm sending you positive thoughts and hoping you find some relief soon! 💙
Oh my god same and it hurts
Try walking around for 5-10 minutes non-stop. I do “laps” through my kitchen and living room, slightly fast if possible… it always works for me.
thats about the time I fall asleep after tossing and turning for hrs.I do cry from fatigue and frustration and dread bedtime.Tried everything under the sun but havent given up on continuing researching for help.
Same. It’s 4 am and I have been crying. I’m exhausted and just want sleep.
If only relief were this easy to achieve. No amount of stretching cured my RLS. Gabapentin saved my life. Dietary restrictions also can help, but meds finally gave me relief after struggling for many years.
What dietary restrictions may I ask?
My agonizing restless leg syndrome is nerve-brain issue and no amount of muscle exercise has ever helped.
That's not good I was gonna say to eat some homemade chicken soup NM then no soup for u
I have had restless leg syndrome for 35 years. I tried a weighted blanket, and exercises. They all worked the first couple of times, but after that they didnt work at all. The only thing that helps me is dipping my head in a large bowl of warm water, (not too hot) for about 20 minutes. I use a cup to pour water on my head, and keeping my head down in the water. Otherwise you can get in a very warm bath, keep dipping your head back into the water about 10 times.
this is so ill informed and insenstive for people with restless legs. what an idiot. shame on her for seeing dollar signs in it.
Try some weights on the leg. I usually ask my mom to just sit on my leg or keep her legs over mine till I find some relief! This is the only thing that works
Thank you for this!! On a weight loss journey right now and it's been making my restless leg syndrome worse despite eating plenty of iron and other foods!! Finally able to sleep after watching this
You're welcome. I'm glad the video was helpful for you! 😊
Wishing you continued success and peaceful nights ahead! 💪💤
Oh thank u it was 12 AM and I couldn’t sleep bc of my legs especially my calf’s, they kept hurting even though I only played soccer for an hour in school
Thanks so much 😩
This is such a great video I have rls and this has helped my sleep so much you changed my life thank you ❤
Thank you so much for your feedback! 🙏 We are THRILLED that our video made a positive impact on your life. ✨ It's truly heartwarming to know that our content has helped improve your sleep and provided relief from RLS. 😊❤️
To further expand your knowledge about RLS, prevention techniques, and additional treatment options, we recommend reading the following article📚:
www.rehabmart.com/post/how-to-stop-restless-legs-at-home?src=1849
Sweet dreams! 😉💤
It's the getting up and moving that helps calm the RLS. But the problem isn't in the legs. You can also get the same the symptoms in your arms as well. It's brain-related. The one thing that I can use when it gets real bad is L-Dopa, the dopamine agonist they use for Parkinson's. But if you stay on this treatment for a while it tends to have a rebound effect which makes it worse.
You are sooo right when you say its a brain issue, and not a mind issue. I have had it for 35 years. When I drink soda it makes my symptoms 10 times worse. I belong to a group on Facebook and a lady mentioned that she took ropinerole at one time and it made her symptoms worse. She said it has taken her over a year to get it out of her system.
@@susanspatz9501I've been taking 4mg of requip every night for over 10years now. It's the only thing that allows me to sleep. When I first started taking medication I tried mirapex which didn't work. Which is slightly different than requip. I think one works for some people and not others.
I really don't think my symptoms are worse because of taking requip. But everyone is different.
There is a guy in colorado doing nerve decompression surgeries in people's legs that sounds promising.
I too also get it in my arms occasionally.
My understanding is that your brain uses dopamine to inhibit motor control when you are sleeping. It's how you can run in your sleep but not run in waking life. As you enter a resting state your brain uses different pathways for this. And those pathways are messed up in some way. Maybe dopamine doesn't bind to them well enough or theres not enough dopamine to stop the movement. I don't run in my sleep, just saying that pathways are similar. I'm not a neurologist, just my limited understanding of the problem.
There's also this disconnect with understanding if someone has primary rls or secondary brought on for different reasons. I haven't had my DNA sequenced yet but fairly certain I inherited the genes responsible for RLS from my mother, who got it from her dad.
Thought I would lookup some stretches to try. The only stretch thats helped me is kicking my leg out to the side. Like bending over to one side with the other up in the air, not sure what its called. You can only hold the stretch for a second or so. It's more like a kick outward.
The only other thing that helps me is a shower with only hot water. I usually sit down in the shower, not under the water as that would be too hot. I briefly put my head in the hot water. And also let it hit down my back. I think a combination of the over stimulation from the burning hot water, some mild relaxation effects, and possibly opening of blood vessels can sometimes provide me with enough relief to go back to sleep for an hour.
I usually make it through 2 sleep cycles(30-90mins) every night before the waking up constantly begins, even on medication. I could sleep better with a heavier dose of meds but try to refrain from that as much as possible. The hot showers up during the night also happen somewhat frequently but not always, just when symptoms are the worse. I get a bit mildly better sleep when I'm dating someone as sleeping with someone else helps release oxytocin. Oddly enough, the dopamine release from having sex helps too, but that only last like 15mins.
I can count on usually one hand the amount of mornings each year where I wake up and say "hey I feel rested".
I am taking carbidopa at night. I won't take during day as it is supposed to have a rebound effect. Now I start having restless legs in the afternoon. I am 86.
It is. Get your ferritin levels checked!
I have terrible RLS and the only thing that has worked for me is doing stretches very similar to these. It’s immediate relief.
That's wonderful to hear that stretches have provided you with relief for your RLS! Would you mind sharing which specific stretches or exercises have been effective for you? I'd love to know more about your experience and learn from your success. Thank you for sharing your insight!
Many thanks,
~Olivia, Public Relations
@@rehabmart I can share the exercises but it would be easier to send you photos of each stretch I do. I’ll keep it brief. Do you have an email I can send them to? Cheers Karin Schreurs
Yes! Please send them to olivia.hein@rehabmart.com Thank you so much!
Pov: me at the evening struggling and this is my savior😩
Thankyou from New Zealand ❤ites 230am and i still cant sleep but this helped me a little bit.
This helped me a lot. I couldn't sleep due to restless in legs but after doing these exercises I was able to sleep peacefully. Thank you so much. 💕
Stretches have never worked for me, instead I suggest walking around. I do “laps” through my kitchen and living room for at least 5-10 minutes, non-stop, kind of brisk if possible… I look insane to anyone in my house who wakes up at midnight and finds me doing my “laps” but it’s the only thing that works for me.
I need help too😢
Try some weights! Like ask your partner to keep their legs over yours, or a weighted blanket! This is the only thing that works for me
@@Beezee101
That’s a great tip, thank you so much.
It's the kind of pain you can't scream from.
Kinda like filling a balloon with air, when irs full ir pops except our legs can't pop so they just accumulate there😖
And magnesium oil helps so much too ❤
Thanks for the tip!
What brand? where did you get it? Tried a magnesium cream and didn't help
Magnesium hydrochloride sprayed on the underside of feet, remember it’s a neurological condition so everything from gut health , nutrition etc, whilst this video is informative I’ve a feeling most people need more than stretching❤, any brand but make sure it’s pure, ❤
also raise your ferritin checked. People with rls need ferritin levels higher than the norm.
Thanks so much for Life saver!❤
U were also trying to sleep 🥲
Glad it helped! 💜
I found a lot of relief after the excercise
I'm getting 3-4 hours of sleep per night. It's so hard to get out of bed to exercise 4-5 times.
What can I do about the restless arms?
*Yes, that's a thing. My whole body gets jerky.
I completely understand how challenging it can be to cope with Restless Leg Syndrome (RLS) and its impact on sleep. My husband also experiences RLS, so I can empathize with the difficulties you're facing. Thank you for sharing your experience and reaching out for guidance.
I encourage you to check out the article we recently published that covers the causes of RLS and offers a range of products to help alleviate symptoms! It may provide valuable insights and potential solutions for managing RLS-related sleep difficulties!
www.rehabmart.com/post/how-to-stop-restless-legs-at-home?src=1849
Regarding restless arms, it's interesting to hear about this phenomenon. I have never heard of this, and I will certainly look into it! I recommend discussing it with your healthcare provider for possible treatment options.
Please know that you're not alone in this journey, and there are resources and support available to help you navigate RLS.
Wishing you restful nights and improved well-being. 💤Take care!
~Olivia, Public Relations
@@rehabmart Thank you Olivia.
Be well.
Please drop a comment here if you EVER come across any products, tips, or tricks that have been helpful in managing RLS. I would greatly appreciate any insights or information you can share! I would love to pass the info along to my husband and the entire RehabMart audience. 🙏
I think that's called periodic limb movement? I apparently have this when I sleep too, but don't realise it. I take magnesium before bed to help RLS. I will try stretching too.
@@rehabmartis there a particular time of day to do the stretching? Before bed or anytime?
you dont get it😭 it works but as soon as i lay down it hurts, sometimes i even cry. its so frustrating to not sleep for 2 nights in a row
That did work
Thanks
My room is not enormous but it's just long enough to walk back and forth. Rls at home can be attended to quick. The problem is when you are in a car, plane, bus, work. I just go to the bathroom and start punching my legs every day. Cbd oil helps me sleep at night. It's the only temporary cure I have found.
This is sad😭😭😭😭
Just realized I have this condition & the fact that I have to live with it stresses me a lot! 😭
RLS is neurological. If doing these exercises helps then you don’t actually have RLS.
What do you use for relief, if any?
If you try cbd oil it can help in calming your muscles for maybe 7 hours straight. If you combine a good food diet with cbd oil and 16 hour fasting your rls might dissappear for a few days. 2 days without rls feels amazing.
It was my leg day in the gym and im experiencing this pain the very first time.
Its 4AM and i can't so anything but just cry 😭😭😭😭😭😭😭😭
This pain is so do frustrating and severe that i can't even sit/stand/lay down for more than 5 minutes .
Im fkn dying
Thanks Olivia these stretches do help me for a minute or two, but not totally cute as the pain comes again after the stretching is done.
B1 works wonders. RUclips videos for thiamine and RLS.
This will help for the Night but its just a band aid u need to find your specific issue could be u are using too much energy drinks or missing Magnesium etc But Taking a cold bath or shower helps preferably cold bath and stay in it for 10minutes remember its a band aid.
Fatiguing the muscle can make it worst over time as you are causing tightness. Use an accumat but if its really bad go to an acupuncture clinic
If Morgan was my therapist I'd go broke wanting to see her multiple times per day! Hot! Good suggestions for RLS though
Take B12
This doesn’t help at all. My Drs don’t even know how to treat it. They just keep throwing different meds at you to try. It’s turned into a trial and error game.
get B-complex 100. and get potassium powder glucenate take a teaspoon in 250 ml bottle ..twice a day …it will get better fast
Try walking around non-stop for 5-10 minutes, semi fast if possible, even just walking throughout your house or around it or down the block. No cheating though, you can’t sit and mimic walking. It works for me.
Umm yeah it doesnt work
Thank you for sharing your experience. 😊 Restless Leg Syndrome affects individuals differently, and while some find relief through these stretches, others may not. My husband, for instance, gains momentary comfort from them but they don't entirely stop the sensations. We're all unique, and what works can vary. 🌟
Have you discovered any methods that offer you relief? Your insights could help others too. We appreciate your input! 🌼 ~Olivia
Yea It's so annoying, while it only happens once in awhile it's soooooo annoying!
Have these exercises EVER worked for anybody???? I’ll wait….
Going to start doing this today , i have this everyday 24/7 through my legs and upper back, arms , neck in back it is horrible, it has taling over my life help pleaseeee😢
Works great unless you’re trying to sleep
I understand the frustration of dealing with RLS and its impact on sleep, as my husband also experiences RLS. Earlier this week, he couldn't sleep for over a day, and it left him feeling miserable and delirious. So I empathize with your struggle!
If you have any suggestions to lessen or stop RLS, please share them-I would love to hear your insights. I'd love to share them with my husband and the entire RehabMart audience!
Also, I invite you to check out the article we wrote on how to stop restless legs at home. Have you tried any of these products before? I'd greatly appreciate your feedback on this too. Here's the link: www.rehabmart.com/post/how-to-stop-restless-legs-at-home?src=1849
Wishing you a jolt-free slumber! 😴🦵
~Olivia, Public Relations
@@rehabmart it’s interesting, different things have worked at different times. I have to strictly avoid dairy and stevia. I have to keep my ferritin > 65. When it’s more mild then drinking Natural Calm and sleeping on a hard surface would work. A little more severe and gabapentin (staggered dose) and powdered glycine was miraculous. More recently it has flared significantly due to severe estrogen toxicity/dominance from endometriosis (progesterone is normal from my topical progesterone but estrogen is as high as someone in first trimester pregnancy), so recently taking Tongkat Ali, DIM and increasing progesterone helps mitigate. Kratom has also been helpful recently. I don’t imagine it will get entirely better until I get the endometriosis excised to fix the estrogen toxicity and possibly will need iron IV. My glutathione levels are low so I am taking some supplements for that to see if fixing those levels is helpful. Next I am going to try Mucuna Pruriens but I am nervous about that one
I had a femur fracture and it is too disturbing me😢😢 please help me
I'm really sorry to hear that you're going through such a challenging time with your femur fracture! 😔 It must be incredibly distressing for you.
I highly recommend reaching out to your doctor regarding your femur fracture and any concerns you may have about RLS. They are the best resource to provide you with personalized advice and guidance based on your specific condition. 💡👩⚕️
While I understand that you're seeking help, I can only offer you a resource that might provide some general information on managing restless legs at home. Please keep in mind that this article may not directly address your specific situation, and it's important to consult a healthcare professional for tailored advice. Here is the link you can refer to www.rehabmart.com/post/how-to-stop-restless-legs-at-home?src=1849 🌐📖
I wish you a successful recovery and relief from both your femur fracture and any discomfort caused by restless legs syndrome! 🙏 Remember, your doctor will be the best source of guidance throughout your healing process. 💪
@@rehabmart thank you so much ❤️❤️❤️
I got rid of my restless leg by taking antidepressants supplement name cipramil 10 mg in the morning each day. It hasn’t come back . But i still am taking cipramil 10mg because i like it. please ask your GP
ADHD and restless legs do not mix and I e been doing this for weeks 😅
I understand that dealing with ADHD and restless legs can be challenging. 😕 I recommend checking out this article that might provide some useful tips www.rehabmart.com/post/how-to-stop-restless-legs-at-home?src=1849
Additionally, it's important to consult with a doctor who can provide personalized advice and guidance based on your specific situation. 🩺
Remember to drop a comment if you find anything that works for you - sharing your experiences can be helpful to others in similar situations! 💪🌟
I've gone through from spinal operation, so can I do this?
Try magnesium and B1
Witch mag?
@@wendymartinez1961 Glycinate
Unfortunately stretching wont help rls. Cramping yes rls no.
Does your legs hurt when throughout the day?
Those stretches triggered my rls tho 😭
I'm so sorry to hear that. 😔 These stretches help many, but not everyone. I recommend speaking with a doctor to discover other treatments that might be more suitable for you. 🩺
Wishing you calmer nights and smoother days ahead! 🌙🌟 ~Olivia
@@rehabmart its fine...it only started cuz I over stretched
these don't work, i've struggled with this because i used to be addicted to dr*gs, and one of the many withdrawals i suffered from was the restless legs, now, for those who may be suffering from withdrawals or you just struggle with the syndrome, i would recommend (1) compressed socks (2) with compression socks on, have someone massage your lower part of the body for a bit while you try to sleep (3) you could also have compression socks on but if theres no to massage you, take 2 nyquils ! those are things that truly helped me thru bad times with the restless legs syndromes. You could also do these excercises but they'll only help releaf the pain for a few minutes, so if you want a longer sleep, take my advice, and whatever the situation for each person is i hope you all get better, youre not alone ❤ you can do this !
Bro I was in bed and did the first one laying down and my hamstring started to cramp
This doesn't work for me. I'll feel some relief while I do the stretch, but it just returns after a short period. 😬
Stretches don’t work for me either, try walking around for 5-10 minutes, kind of fast if possible. I do “laps” through my kitchen and living room… it works for me.
@The.Hawaiian.Kingdom Ahh, I see. I'll definitely be trying this out! Thanks 👍🏻🙂
@@Morbid_Freyja27
You’re welcome. I hope it works for you.
Low vitamin D can cause RLS
Do you have your own page on RUclips please..., thank you .
Magnesium 365!!!!
Nothing works for me except to drug myself to sleep
Why suffer…..it’s a B1 and potassium deficiency..take it and feel better….….
Magnesium
@@pjprevite3021 Because potassium contributes to muscle function, Restless leg syndrome (RLS) and muscle spasms are symptoms of low potassium in women. Some doctors recommend a potassium supplement to prevent RLS. Low potassium levels are often caused by a magnesium deficiency. so I guess you can say maybe magnesium but more over it is potassium.. but you are not incorrect .. what ever works
Get your ferritin levels checked!!!!
Buy a massage pistol! Helps a lot!