If you’ve ever felt achy, uncomfortable legs and an irresistible urge to move them after a long run or an intense interval session, you might be dealing with restless legs syndrome (RLS), also called Willis-Ekbom disease.
This condition, which affects between five and 15 percent of the population according to research, can be aggravated by the high-intensity, high-impact nature of running.
Read on to discover what runners need to know about RLS and how to manage it effectively.
Causes
While the exact cause of restless legs syndrome (RLS) remains unclear, researchers suggest it may stem from an imbalance of dopamine, a brain chemical involved in controlling muscle movement. Other potential factors include genetics (particularly if symptoms appear after age 40), pregnancy, or iron deficiency.
Vitamin Deficiencies Linked to RLS
- Iron: A common cause of RLS, even without anemia. Iron supplements may help; consult your doctor.
- Vitamin D: Deficiency is associated with more severe RLS symptoms. Sun exposure or supplementation can help.
- Folate (Folic Acid): Low levels are linked to RLS, particularly in pregnant women. Consider a B-complex vitamin to address folate and B12 deficiencies.
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Self-Care for Restless Legs Syndrome
Incorporate Regular, Light Exercise
RLS often flares up during periods of inactivity, so maintaining a consistent physical activity routine is key to managing symptoms. However, runners should be cautious: the high-intensity impact of running might aggravate the condition.
Instead, balance your training with regular stretching.
A 2016 study published in the Asian Journal of Sports Medicine found that eight weeks of consistent stretching significantly reduced RLS symptoms in participants
Focus on Nutrient-Rich Foods
While research is ongoing, some studies suggest that diet may influence the risk and management of RLS. For example, one study found that supplementing with selenium over six months reduced symptoms, while another indicated that low iron levels could increase susceptibility to the condition.
Runners should prioritize iron-rich foods such as red meat, poultry, seafood, beans, and dark leafy greens. For selenium, include eggs, peas, lentils, nuts, and seeds in your diet. Before starting any supplements, it’s essential to consult a healthcare provider and have bloodwork done to evaluate nutrient levels.
Limit Caffeine Intake
Excessive caffeine consumption can worsen RLS symptoms, so reducing your intake may help keep symptoms under control while also benefiting overall performance and recovery.
A Night in the Life of Restless Legs Syndrome
For those with restless legs syndrome (RLS), a typical night can be frustrating and exhausting. It often begins as you lie down in bed, ready to relax and drift off to sleep. Just as your body starts to unwind, uncomfortable sensations like crawling, tingling, or itching take over your legs.
At first, you may try to ignore it, hoping the feelings will subside, but the urge to move becomes overwhelming. You get out of bed to stretch or pace the room, finding temporary relief. Yet as soon as you lie back down, the restless sensations return, disrupting your rest all over again.
Explore Yoga for RLS Relief
Studies in the Journal of Alternative and Complementary Medicine show that yoga can reduce RLS symptoms, improve mood, decrease stress, and enhance sleep quality.
Optimize Your Sleep Routine
RLS can disrupt sleep, leading to a cycle of stress and fatigue that worsens symptoms. Improve your sleep environment and habits to break this cycle:
- Use a Pillow Between Your Legs: This can reduce nerve compression and alleviate nighttime symptoms.
- Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a Restful Environment: Ensure your bed is comfortable, and keep your room dark, cool, and quiet.
- Relax Before Bed: Read, listen to calming music, or take a warm bath to help your body unwind.
- Limit Screen Time: Power down electronic devices 1-2 hours before bed to avoid blue light interference with sleep hormones.
- Consider Magnesium: Magnesium supplements (250-500 mg at bedtime) may improve sleep quality and reduce RLS symptoms.
Common Symptoms of Restless Legs Syndrome
- Leg discomfort and urge to move: Deep, uncomfortable sensations in the legs with an often irresistible need to move them.
- Triggered by rest: Symptoms begin or worsen when sitting, lying down, or trying to relax.
- Worse at night: Symptoms typically flare up at night and may become more intense at bedtime. Severe cases may experience symptoms earlier in the day.
- Improvement with movement: Relief occurs when walking or moving the legs, but the discomfort returns when movement stops.
- Leg twitching or kicking during sleep: Many individuals with RLS also experience periodic limb movement disorder (PLMD), involving repetitive cramping or jerking of the legs during sleep.
- Severity varies: Symptoms can range from occasional mild annoyance to severe disability. They may occur sporadically, especially during high stress, or every night.
Treatment for Restless Legs Syndrome (RLS)
When self-care strategies fail to provide adequate relief, medical treatment may be necessary to manage restless legs syndrome (RLS).
Diagnosing RLS
RLS is diagnosed clinically, as no lab test can definitively confirm it. To determine if you have RLS, your doctor will review:
- Your complete medical history.
- A diagnostic interview to rule out other medical conditions.
- Blood tests to check for iron deficiency.
- Medications and supplements you are taking.
- A survey of family history, since RLS can run in families.
If your RLS is linked to another medical condition, such as iron deficiency, diabetes, or nerve damage, treating the underlying issue may alleviate your symptoms. In other cases, additional treatments or medications might be recommended.
Health Conditions Associated with RLS
RLS is often linked to certain medical conditions, including:
- Iron deficiency (anemia)
- Pregnancy
- Diabetes
- Kidney disease
- Rheumatoid arthritis
- Parkinson’s disease
- Thyroid problems
- Neurological lesions (e.g., spinal cord tumors or nerve damage)
- Sleep apnea or narcolepsy
- Varicose veins
- Alcoholism
Addressing these conditions can sometimes relieve or reduce RLS symptoms.
Non-Pharmaceutical Treatments for RLS
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Several non-pharmaceutical approaches have shown promise in managing RLS:
Relaxis Vibrating Pad:
This FDA-approved device is placed under the legs and vibrates for 30 minutes to counteract the restless sensations. While not effective for everyone, it can improve sleep without the side effects of medication. Available by prescription in the U.S., it can be rented or purchased.
Transcutaneous Electric Nerve Stimulation (TENS):
Daily sessions of TENS therapy, using low-voltage electrical currents for 15-30 minutes, may help reduce muscle spasms associated with RLS. TENS units are affordable, portable, and available without a prescription.
Positional Release Manipulation (PRM):
An osteopathic technique that involves positioning parts of the body to alleviate discomfort and pain. A small U.K. study found PRM beneficial for RLS patients.
Alternative Therapies:
Acupuncture, massage, hypnotherapy, and reflexology are alternative options that may provide symptom relief for some individuals.
