Do you experience a feeling of burning, tingling and aching in your legs, which seems to get better if you move your legs? Well, this could be indicative of a neurological disorder called restless leg syndrome (RLS), which affects millions of people worldwide. Most people experience a discomfort and these symptoms when they are lying in bed at night, but it could also flare up any time during the day as well, especially when you have been sitting for a long time.
Apart from your legs, you could also feel a tugging and crawling sensation in the thighs, feet, arms and hands, too. At bedtime, restless leg syndrome can cause insomnia and depression in people as they are unable to sleep well and suffer anxiety because of this condition. The home remedies given here will help you to deal with this condition and benefit you immensely.
Home Remedies For Restless Leg Syndrome
Hot And Cold Therapy
Two people suffering from restless leg syndrome seem to have different responses to hot and cold therapy. Therefore, it is essential to check out what works best for you. Applying a warm compress to the affected area soothes the symptoms of restless leg syndrome in many people.
Whereas, others benefit from cold compresses. Alternate hot and cold application works best for some people. You can also dip your legs in water at the temperature you prefer, or soak in a bath.
Epsom Salt Baths
Restless leg syndrome seems to have a noticeable connection with nutritional deficiencies, especially magnesium. A deficiency in magnesium causes muscle tightening, twitches and involuntary jerks and spasms. Epsom salt baths are the best way to take care of this deficiency as they are rich in magnesium which gets absorbed easily through your skin.
Just throw in a handful of Epsom salt into a lukewarm bath and soak in it for half an hour. Doing this every day will benefit you immensely and prevent the restlessness in your legs.
Take a massage
Restless leg syndrome mostly prevents people from getting a good night’s sleep due to the discomfort in the legs. It’s a good idea to get a massage on your legs at bed time.
This will help relax your muscles and allow you to sleep well. The massage should be very gentle and can be done using an essential oil like lavender oil.
Wear Socks To Bed
This is a simple yet very effective home remedy that prevents restlessness in your legs when you are going to bed. Just wear your socks when you prepare for bed as this will keep your feet warm and allow good blood circulation. You can also apply a balm like vicks vaporub and then put on the socks.
Change Your Ergonomics
The way you sit at your workplace might be aggravating your restless leg syndrome condition. Get a high stool for yourself on which you are able to dangle your legs. This prevents numbing and aching of the leg muscles. Try to get an aisle seat in meetings or if you are travelling by plane. Walking around now and then will prevent cramping of the leg muscles.
Exercise Your Legs
Moderate exercise helps to alleviate the symptoms of restless leg syndrome. Take regular walks every day and keep yourself physically active.
Excessive exercise can worsen your symptoms, so just stick to light exercise routines. Also, anytime you feel tingling and crawling sensation in your legs, just walk around to get rid of the condition.
Manage Your Stress
Stress can aggravate the symptoms of restless leg syndrome. Therefore, it is best to avoid stressful situations, and to learn how to deal with them with the help of breathing techniques, yoga, meditation, etc. Try to engage in hobbies that interest you.
This will help to keep stress away and allow you to relax. When you are in a relaxed state of mind, good hormones flow through your bloodstream, and help to alleviate any pain that you might be experiencing due to your restless leg syndrome.
Make A Bed Time Habit
Restless leg syndrome usually affects people at bed time. They are unable to sleep well as their legs get restless, twitchy and ache. The apprehension of pain also gives them sleepless nights.
If you are suffering from this syndrome, it’s best to make a bed time habit by getting into a proper routine and make your mind settle down to the idea of regular sleep timings. Avoid sleeping at day time as this will affect your sleep patterns at night. A short nap for not more than an hour is the most you should take in the afternoons.
What To Avoid
Studies have confirmed that excess caffeine consumption aggravates the symptoms of restless leg syndrome. Avoid all caffeine containing foods such as coffee, tea, sodas, as far as possible. Limiting their intake will reduce the severity of your symptoms, if you have a restless leg syndrome. Alcohol consumption also deprives your body of essential vitamins and minerals, resulting in worsening of the symptoms of restless legs syndrome.
Avoid alcohol completely if you want to treat this condition from the root. Avoid irritants like smoking, as it contains nicotine which disturbs the stomach acid production in your gut and prevents absorption of nutrients from the food you have eaten. It also increases stress, which is best avoidable in your condition.
Low levels of iron, magnesium and calcium can aggravate the symptoms of restless leg syndrome. Make a list of food items that will help you get these minerals naturally. You can boost your iron intake by consuming foods such as beans, spinach and all dark green vegetables, apples, nuts and seeds, liver, wheat germ and lean beef.
Muscle problems develop because of a lack of iron and eating such foods daily will keep your leg muscles healthy. Consume plenty of dairy and dairy products to get a good supply of calcium. Eat plenty of fresh fruits and vegetables every day to ensure you don’t suffer a deficiency in calcium and magnesium. Good nutrition will help cure your restless leg syndrome very effectively.
Drink Lots Of Water
Water helps to keep your muscles and body tissues well hydrated. This is important for their proper functioning. Drink plenty of water throughout the day. Never gulp it fast; just have sips slowly. This will help to reduce the severity of cramps and numbing that you are experiencing in your restless legs.