Do you ever feel like there is a colony of ants running through your legs? This often happens in the evening or at night. It seems impossible to sit or lie still and you feel like you have to run around in circles to get rid of this annoying 'itch'. You suffer from restless legs, also known as restless legs. Very annoying! Fortunately, there are some things you can do to reduce or even prevent that restless feeling in your legs.
Causes of restless legs
Before we get to the solutions, it is nice to know what causes you to suffer from restless legs. There are several possible causes of restless legs. For instance, heredity can play a role, especially if you have had symptoms before the age of 40. Medication can also be a trigger, such as antihistamines, antidepressants and antipsychotics. In addition, your lifestyle can have an influence, such as smoking, drinking a lot of coffee and alcohol or not exercising enough. Other medical causes, such as iron deficiency, kidney problems or pregnancy, can also contribute to restless legs.
What can you do yourself? 7 tips against restless legs
1. Exercise enough during the day
Restless legs often occur when your body is at rest. It is important to exercise enough during the day so that you have fewer symptoms in the evening and at night. Try walking or cycling for 30 minutes daily.
2. Drink less alcohol
You might fall asleep quickly after a few glasses of wine, but alcohol actually disrupts your sleep quality. Moreover, alcohol constricts your blood vessels, which can make you suffer more from restless legs. Drinking less or no alcohol can help reduce symptoms.
3. Stop smoking or smoke less
Like alcohol, nicotine constricts your blood vessels and reduces oxygen supply to your muscles and nerves. This can worsen the symptoms of restless legs. Quitting or cutting down on smoking can help reduce your symptoms.
4. Take a warm bath or hot shower
By taking a warm bath or shower in the evening, you can reduce or even prevent the symptoms of restless legs. Heat causes your blood vessels to dilate, allowing your blood to flow better.
5. Get enough sleep
A good night's sleep helps reduce the symptoms of restless legs. Sometimes obstructive sleep apnoea is an additional cause that goes unnoticed. This is a blocking of your breathing during sleep, which can worsen restless legs.
6. Eat plenty of foods with iron
Iron plays an important role in the production of dopamine, a substance that affects the control of your muscle movements. Make sure you eat plenty of iron-rich foods, such as meat and leafy vegetables like spinach.
7. Drink less caffeinated drinks
Are you a real coffee lover or is one cup a day enough for you? Caffeine can reduce the absorption of iron in your body, which can worsen restless legs. Drinking less coffee, cola and energy drinks can help reduce symptoms.
Physiotherapist's help for restless legs
Did you know you can come to us if you suffer from restless legs? There are several ways we can help you relieve the symptoms. For example, specific stretches can improve blood circulation in your legs and a physiotherapist can massage your legs to reduce tension in your muscles.
What works for one person may not necessarily work for you. That's why we look at your lifestyle and daily habits together. Do you use certain triggers like alcohol and caffeine a lot? Based on this, together we draw up a treatment plan that suits you.
Get in touch in case of restless legs
Don't stick around with symptoms. Want our help with restless legs? Make an appointment with one of our physiotherapists. Take contact with us by emailing info@friskfysio.nl, calling 085-5000333 or by filling in the contact form on our website.
