Restless legs after workout step up

DD265
DD265 Posts: 651 Member
in Fitness and Exercise
Sometimes I struggle to sleep for a couple of days because I have restless legs. It always coincides with a step change in my body/workouts, e.g. a harder run or increasing the intensity of a glute workout. I feel ready to move up the levels and it comes naturally, then my body seems to have a meltdown and ask what on earth I did to it.

I previously experienced it a few times when training with a physiotherapist so I know it's not a medical concern, more that it leaves me grumpy from not sleeping. I can expect a few more instances of this at the (re)start of my fitness journey.

If anybody else experiences similar, have you found a way to ease off/prevent the restless feeling?

Replies

  • snowflake954
    snowflake954 Posts: 8,399 Member
    For me it means I need some potassium. I eat a banana or take a supplement.
  • wiigelec
    wiigelec Posts: 503 Member
    edited January 2021
    a good stretch and foam roll it band, quads and calfs
  • DD265
    DD265 Posts: 651 Member
    Thanks both.

    I'll look into potassium; not sure if it's contained in my multivitamin but I'm not supplementing it separately, though I am partial to a banana.

    I'm definitely guilty of not always stretching out after a run (my workouts usually do incorporate stretching, at least) and I have a foam roller so I'll give that a go too.
  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,522 Member
    Restless Leg Syndrome is one of those conditions that can easily be underestimated in it's impact. But, it comes down to not getting enough sleep, which affects every aspect of your life. And, it is very common. I think it's worth speaking to your doctor about it.

    BTW: Some people report that exercise helps the condition. I can report that exercising too hard disrupts my sleep as well because it makes me a little sore. I've been trying to figure that problem out for a long time!
  • wiigelec
    wiigelec Posts: 503 Member
    DD265 wrote: »
    I'm definitely guilty of not always stretching out after a run (my workouts usually do incorporate stretching, at least) and I have a foam roller so I'll give that a go too.
    i try and stretch every night before bed, and sometimes i have to get up in the middle of the night and foam roll to calm the diabolical appendages, and unfortunately sometimes nothing seems to work.

  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited January 2021
    My Dad had it and we (as kids) thought it was funny. Wasn't so funny when all six of us came down with it.

    Before I lost the weight, I had it nearly every night. I'm not exaggerating either. It sucked. I noticed a huge difference after taking Omega 3s, magnesium, astaxanthin (the algae that makes krill oil red) and an iron supplement. I don't take the iron any longer and haven't had it occur in years (the RLS). I think that losing the weight and working out has helped me tremendously with it.

    I'd get a good multi with "methyl" Bs in it and minerals.

    When I did have it, there was a homeopathic supplement called "Restful Legs" by Hyland that is available in nearly any Walgreen or drug store. When I had it bad, it would settle it down. Usually wouldn't stop it but would help.

    Also, my Dad used to use Quinine, which you can't get any longer. That helped him tremendously. But you can get Tonic Water, which has just a bit of Quinine in it! I'd try drinking Tonic Water before bed too! Be careful, though, with Tonic water as you can overdo. I'd try that as a last resort.
  • lorrpb
    lorrpb Posts: 11,463 Member
    75 mg per day of iron sometimes helps RLS, but be careful because too much iron can cause serious problems.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited January 2021
    lorrpb wrote: »
    75 mg per day of iron sometimes helps RLS, but be careful because too much iron can cause serious problems.

    That's a great point. I read (and I'll try to find it) where most with RLS have a harder time absorbing iron. But too much iron is terrible and can be worse. I got a lower dose and worked up a bit at a time. Better to start with too little than too much.

    I can honestly say the biggest difference for me, with RLS, was after taking Astaxanthin. When I would run out, it would come back. Just like 4g a day, the smallest available supplement.

    https://www.alchemistlab.com/neurological/restless-leg-syndrome-rls/

    I found this to be my experience.
  • Goober1142
    Goober1142 Posts: 219 Member
    Bio freeze helps me. Plus one aspirin. If I can't sleep after that I eat a special k chocolate chip meal bar. Works every time to put me to sleep. Must be the carbs
  • DD265
    DD265 Posts: 651 Member
    Thanks for all the input. I'll take a proper look at the suggestions when I'm not supposed to be working. ;)

    I had what felt like a harder than usual run last night and slept fine. I suspect staying hydrated (which I'm actively working on this month) is key too. One of the challenges will be that I've gone from eating cr*p and not drinking enough to being 'on it' in a week, so I may be making too many changes at once to pin point what works (if it does).
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Staying away from caffeine in the PM was also huge for me.
  • Rachael_789
    Rachael_789 Posts: 93 Member
    edited January 2021
    My friend suffers with restless legs too and she finds that a weighted blanket really helps her to sleep.
  • martie1123
    martie1123 Posts: 14 Member
    I poo poo'd my RLS for a long time.I could not find pattern - work out harder?easier? More iron,? Magnesium? Finally asked the doctor and my prescription is awesome with no side affects.Natural and supplements are great if they work,but there is definitely a place for prescription medication
  • gymoclock1
    gymoclock1 Posts: 7 Member
    Periodic limb movements of sleep (PLMS), which causes involuntary jerking or twitching movements in the legs during sleep.
    These occur every 20 to 40 seconds for a few minutes or a few hours at a time, leading to disrupted sleep, daytime sleepiness, and fatigue.
    To avoid revamp your diet . Red meat is good. Iron supplements with doctor consultation helps. Consume natural electrolytes and minerals, magnesium, potassium are good.
    Making simple lifestyle changes can help alleviate symptoms although not completely cure it like stretching limbs, hot water bath, use of hot& cool packs, avoid caffeine intake or getting a foot wrap providing pressure on the pain areas.
  • jmf552
    jmf552 Posts: 47 Member
    I know everyone is trying to be helpful here, but I have had RLS/PLMS for over two decades and seen several specialists for it. I have also read everything I can find on it. I agree with martie1123. This is a real medical condition that should not be treated with just diet/supplements or home remedies. For instance, iron can help some people, but only if you have an iron deficiency. If you do not, iron can be harmful. Hot and cold can deal with symptoms, not the underlying condition.

    First, you should see a specialist and get tested. Then, you will probably get a prescription that you should take religiously. Don't mess around with this. It can keep you from getting all the stages of sleep, which can lead to stroke, daytime sleepiness and even a syndrome similar to drunk driving.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited January 2021
    jmf552 wrote: »
    I know everyone is trying to be helpful here, but I have had RLS/PLMS for over two decades and seen several specialists for it. I have also read everything I can find on it. I agree with martie1123. This is a real medical condition that should not be treated with just diet/supplements or home remedies. For instance, iron can help some people, but only if you have an iron deficiency. If you do not, iron can be harmful. Hot and cold can deal with symptoms, not the underlying condition.

    First, you should see a specialist and get tested. Then, you will probably get a prescription that you should take religiously. Don't mess around with this. It can keep you from getting all the stages of sleep, which can lead to stroke, daytime sleepiness and even a syndrome similar to drunk driving.

    Agree, but also don't minimize what I dealt with for over 10 years. It was pretty bad every single solitary night. But if you don't find relief, yes, see a doctor. Personally, I'm happy that I didn't have to resort to prescriptions. And I also never thought it would get better.

    It is an awful condition that only those that have experienced can relate to. Uncontrollable and unrelenting leg twitches and urges to move the leg. It also affects your spouse dramatically in bed.
  • DD265
    DD265 Posts: 651 Member
    jmf552 wrote: »
    I know everyone is trying to be helpful here, but I have had RLS/PLMS for over two decades and seen several specialists for it. I have also read everything I can find on it. I agree with martie1123. This is a real medical condition that should not be treated with just diet/supplements or home remedies. For instance, iron can help some people, but only if you have an iron deficiency. If you do not, iron can be harmful. Hot and cold can deal with symptoms, not the underlying condition.

    First, you should see a specialist and get tested. Then, you will probably get a prescription that you should take religiously. Don't mess around with this. It can keep you from getting all the stages of sleep, which can lead to stroke, daytime sleepiness and even a syndrome similar to drunk driving.

    I think this is good advice. I've also read about how lack of sleep affects driving, and think we don't place enough importance on quality of sleep.

    That said, I'm certain that my issue is caused by an increased level of exertion as there's a direct correlation, so I won't be making a special trip to the doctor's in the current climate. Thankfully it hasn't happened since I made this post.

    Three things I can think of which might've helped;
    - less screen (phone) time in an evening
    - cutting out caffeine almost completely
    - not sitting with my legs straight out in front, perpendicular to the floor on a footstool; having them bent and feet on the floor instead

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