Exercises for Tired Leg Syndrome

Overview

Tired leg syndrome, also known as restless leg syndrome, may create unpleasant sensations in the legs and produce the urge to move them. Exercise, preferably earlier in the day, is a tool for relieving tired leg syndrome. Yoga techniques may reduce severity of symptoms as well. Speak to your doctor about possible remedies including medication, massage, warm baths and sleep environment changes.

Legs Up the Wall

Legs up the wall is an exercise you can do anytime, including at night, to restore tired legs. The American Council on Exercise recommends using this before bedtime to help wind down. Sit next to a sturdy wall with one side of your body near the wall. Turn your torso toward the wall and lean back slightly onto your hands, so you can raise your legs up the wall. Move your hips as close to the wall as possible. Put a pillow or folded towel under your hips or lower back to make the exercise more comfortable. Spend up to 15 minutes with your legs up the wall.

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Walking

Both the National Heart Lung and Blood Institute and Mayo Clinic recommend moderate exercise, such as walking, for the relief of tired leg symptoms. Try walking early in the day for 15 to 30 minutes, and then increase the time if your symptoms decrease or don't worsen. Avoid brisk paces until you get an idea of how fast you can walk without aggravating your condition.

Pigeon Stretch

Stretching your legs may also help reduce symptoms. Pigeon is a yoga pose best practiced after you've warmed your body up with some light walking or cardio. Start on your hands and knees. Put your right knee or shin on the floor, in the space between your hands, with your shin facing slightly forward, if possible. Slide your left leg back and let your groin sink toward the floor. Fold your upper body over your right leg and relax your forearms on the floor. Keep your hips parallel to the floor. Hold on each side for up to one minute. You will likely feel the stretch in your quadriceps, hip flexors and outer hips.

Calf Raises

Use calf raises to improve muscular strength in your calves, improve balance and possibly relieve RLS symptoms. From a standing position, lift your heels as high as possible while you balance on the balls of your feet for three seconds, and then lower back down. Repeat up to 10 or 12 sets, if desired. Hold onto a counter or chair for support, if necessary.