I am 39 years old male. I have Restless legs syndrome from last 3 months.
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Every night elevate your legs from one to four hours before going to bed. (Four hours is a really long time ? but if your symptoms are severe, this is where you would start, and then wean back as your symptoms subside.) While your legs are elevated pump your ankles up and down, slowly. (When you push your ankle down, slightly curl your toes. When you lift your ankle up, slightly fan your toes.) Pump your ankles 100 times an hour. (Remember ? Exercise should always be comfortable. If it hurts, modify the program.) The above exercise program may be all you need to do to eliminate your symptoms. If not, to further help resolve your complaint, add any of the following and see how they help; While your legs are elevated, tighten and relax your knees 50 -100 times an hour. Walk, Run or Bicycle x 30 minutes when you get home from work. Soak in a tub of cool bath water for 20-30 minutes. Have someone massage your feet and legs every night ? preferably a circulation massage, where they try to gently push the fluid in your feet and lower legs up towards your heart.calf and hamstring 5-10 stretches before going to sleep, hot or cold bathing before bed, and the performance of mental activities, such as video games, knitting or conversation.30 minutes on a treadmill in the evening may be a great tonic.
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