Do you often have a tingling or burning sensation in your legs? Do you have an irresistible urge to move your legs to relieve the unpleasant sensations? If yes, you may be dealing with Restless Leg Syndrome (RlS). It is a frustrating condition that can disrupt sleep and impact quality of life. In this article, we list effective home remedies to soothe this health condition.
Home Remedies To Treat Restless Leg Syndrome
Restless Leg Syndrome (RLS) is more prevalent in women compared to men. The condition can develop at any age, but it is more commonly experienced by adults, as per the findings of the National Institutes of Health.
Exercise Regularly
One of the best ways to alleviate RLS symptoms is to get regular physical activity. Exercise helps improve blood circulation and can reduce muscle tension and cramping in the legs. Based on a study published in the Journal of Alternative and Complementary Medicine, women diagnosed with RLS who engaged in yoga practice reported experiencing less severe symptoms and reduced levels of stress. Moreover, they indicated improvements in their mood and sleep patterns.
Be mindful not to exercise too close to bedtime, as this can overstimulate the body and make it harder to fall asleep. The ideal time is earlier in the day when the activity can help tire out your legs and prepare your body for restful sleep at night.
Also Read: Restless Leg Syndrome: Nutrients Needed To Ease The Pain
Apply a Heating Pad or Ice Pack
You can even soothe your legs with heat and cold therapy. A heating pad on a low or medium setting can help relax the muscles and improve blood flow. Conversely, an ice pack can reduce inflammation and numb any tingling or aching sensations. Try alternating between heat and cold, spending 10-15 minutes with each. This can offer a one-two punch of relaxation and pain relief.
Massage Your Legs
Another way to manage your condition is by massaging your legs. Use your fingers or a massage tool to rub the muscles in your calves, thighs and feet. Apply moderate pressure in circular motions or long strokes to increase circulation and relax the tissue. You can also consider self-massage techniques, such as using a foam roller or lacrosse ball to target any knots or tense areas. If possible, have a partner massage your legs for an added soothing effect.
Soak in an Epsom Salt Bath
You can relax your muscles by soaking your legs in an Epsom salt bath. The magnesium in Epsom salts can help relax the muscles and ease RLS symptoms. Fill your bathtub with warm water and add 1-2 cups of Epsom salts. Soak for 15-20 minutes, allowing the magnesium to absorb through your skin.
For better results, you can also add a few drops of essential oils like lavender or chamomile to create a calming, spa-like experience. Just be sure to stay hydrated during and after your soak, as the heat can be dehydrating.
Also Read: Leg Cramps During Walking? Expert Explains Claudication, Its Symptoms, Causes, And Treatment
Try Herbal Remedies
Several natural herbs and supplements have been shown to provide relief for RLS. Some options to consider include:
- Valerian root: This herb is a mild sedative that can help improve sleep quality
- Magnesium: Magnesium deficiency is linked to RLS, so supplementing with this mineral may help
- Melatonin: The sleep hormone melatonin can regulate the sleep-wake cycle and ease restlessness
- Chamomile: Drinking chamomile tea or using chamomile essential oil has a calming, anti-inflammatory effect
Practice Relaxation Techniques
Reducing overall stress and anxiety can go a long way in managing RLS. Hence, try engaging in relaxation practices like deep breathing, meditation, yoga or progressive muscle relaxation in your daily routine. These mind-body techniques can help calm the nervous system and promote better sleep.
[Disclaimer: This article contains information for informational purposes only, hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]