My legs are driving me crazy. Also My hips. I feel like I need to stretch the muscles, so I do, but can never stretch them enough. I can't get to sleep when it does this. Does anyone know of a website that shows stretching exercises that would help with this?
Thank you.

i don't but i hope someone else might.
would a not too hot bath before bed help your muscles to relax.
you might wear leg warmers to bed if you won't be too hot.

what about some short term PT? then you'd be able to follow thru at home.

I didn't find any specific stretches or exercises.
Most sites mention mild to moderate activity early in the day and only yoga or mild activities 6 hrs before bedtime.


[17. Are there exercises that can help with RLS?

In 2006, a small study found that a combination of moderate aerobic exercise and lower-body resistance training three days a week reduced symptom severity by about 50%. The study found that it took six weeks to see maximum benefit from the exercise program. Generally, people with RLS have reported that moderate exercise seems helpful and that strenuous exercise may worsen their RLS.]
http://www.rls.org/Page.aspx?pid=543

[Although movement brings relief to those with RLS, it is generally only temporary. However, RLS can be controlled by finding any possible underlying disorder. Often, treating the associated medical condition, such as peripheral neuropathy or diabetes, will alleviate many symptoms. For patients with idiopathic RLS, treatment is directed toward relieving symptoms.

For those with mild to moderate symptoms, prevention is key, and many physicians suggest certain lifestyle changes and activities to reduce or eliminate symptoms. Decreased use of caffeine, alcohol, and tobacco may provide some relief. Physicians may suggest that certain individuals take supplements to correct deficiencies in iron, folate, and magnesium. Studies also have shown that maintaining a regular sleep pattern can reduce symptoms. Some individuals, finding that RLS symptoms are minimized in the early morning, change their sleep patterns. Others have found that a program of regular moderate exercise helps them sleep better; on the other hand, excessive exercise has been reported by some patients to aggravate RLS symptoms. Taking a hot bath, massaging the legs, or using a heating pad or ice pack can help relieve symptoms in some patients. Although many patients find some relief with such measures, rarely do these efforts completely eliminate symptoms ]
http://www.ninds.nih.gov/disorders/r...tless_legs.htm

[Regular, moderate exercise may also alleviate RLS symptoms. In contrast, excessive exercise typically intensifies symptoms and therefore should be avoided if possible. It is often recommended that exercise be discontinued at least six hours prior to bedtime. However, some find that briefly performing certain routine, moderate exercises immediately before bedtime may be helpful in promoting sleep. Taking a hot bath or receiving a massage before bedtime may also help to promote restorative sleep.]
http://www.wemove.org/rls/rls_lca.html


I don't know if I have RLS , but I do get "jiggy legs" on long car rides - if I'm driving it doesn't bother me. Just as a passenger and only once in awhile. and sometimes when i sit too much during the day...

I tell ya, F2U, the only thing that helps me is Requip. I've been taking it for a couple of years now...increased doses because that's what happens with this disorder...
I work out 3-5 days per week, so I know that exercise doesn't help me. And I've noticed that if I take my dose of medicine later than usual, I'm awake with crazy legs for hours that night.
This is probably one of the worst sxs I deal with, because it drives me almost beyond crazy when it's bad. I hate it.
Are you on Requip or one of the other meds for RLS?

Hi friend,

Are you sure it's RLS and not spasticity? RLS would make you kick in your sleep usually.

Spasticity feels like everything is tight and achy, and it can be (but is not always) accompanied by spasms (like Charlie Horse cramps). These are the kind of exercises I do for spasticity:

http://www.abc-of-fitness.com/stretc...eg-stretch.asp

I also lay on my side and lift one leg up and down in a disciplined way. Sometimes I change it up by stopping 1/3 of the way down, then 2/3, then to the floor. I do as many as I can (5 - 10 is a sufficient start). I do both sides. (I do the same exercise while lying in my back.)

Sometimes I lay on my side, bend my leg so that the knee is pointing out, then lift the bent leg into the sky, close my leg, straighten it . . . and do that several times on each side.

I also do foot/ankle rolls, MANY times a day.

It may take a week or two to make a difference.

Here's some ideas for RLS (I don't get that, but my b/f does):

http://health.howstuffworks.com/home...s-syndrome.htm

Cherie

Jo,
Thanks for the websites. I'm going to check them out. Just what I needed...info! Appreciate it.

Debbie,
No I don't take anything. Haven't pursued it. But have mentioned to dr. They haven't pursued it either. I will talk to them again if I don't get some relief.

Cherie,
Actually, I'm not sure it is RLS. It could be the spasticity. I'm too tired tonight, but want to try some of these excercises and find if it gives some relief. I just find myself wanting to stretch the muscles but just can't get them stretched enough to get real relief.

Thank you so much for the help! I greatly appreciate it.

The only thing that relieves my RLS when it gets bad is Yoga stretches. There are many books, CDs, DVDs, etc. that can teach you some simple moves, and the balance poses work great on the thighs, and hips, as abs and back muscles (my back muscles can even get restless at times).

Once you learn a few moves be sure to hold the maximum position as long as possible, pulling your muscles taut. This will ease the restlessness, as well as improve muscle tone, and help with your balance. There's been more than one time I've gotten up out of bed at 2 am to do yoga to ease RLS. Sometimes only 5 minutes is all I need. Sometimes more.

Good luck. This stuff really blows bigtime.