An evening urge to move the legs that eases when you move and returns when you stop.
How to workRestless legs is often tied to low iron. These help with the sensation, but get your iron checked — if it is low, correcting it makes the biggest difference of anything here.
See a doctor, not a stretch
Sleep is broken every night and you are exhausted through the day
There is numbness or weakness in the legs as well
Symptoms start or worsen sharply in pregnancy
Symptoms get worse after starting a new medicine
Calf stretch before bed
सोने से पहले पिंडली का खिंचाव
Hands on the wall, one foot back, heel down.
Bend the front knee.
30 seconds each side.
Right before bed.
Where you should feel it: A long, settling stretch through the calf.
2 each side, nightly
Legs up the wall
दीवार पर टाँगें
Lie on your side next to a wall, then roll and swing the legs up it.
Hips close to the wall, legs straight up.
Arms loose at your sides.
5–10 minutes, breathing slowly.
Where you should feel it: The heaviness draining out of the legs.
Every evening, 5–10 minutes
Ankle pumps
टख़ना ऊपर-नीचे
Do these lying in bed.
Toes towards you, then away.
Slow and through the full range.
When the urge to move comes, this is the least disruptive answer to it.
Where you should feel it: Movement in the legs without getting up.
20 reps, as needed
An evening walk
शाम की चहलक़दमी
Walk easily for 15–20 minutes in the evening.
Finish at least two hours before bed.
Avoid hard exercise late at night — that makes symptoms worse.
Same time each day.
Where you should feel it: The legs settling, rather than being worn out.
Daily
Alongside
Try dropping tea, coffee and alcohol in the evening — for many people that is the single biggest change. Worth two weeks' trial alongside the iron test.
Bhojanveda
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