I’ve been getting back into serious training and have a heck of a case of restless legs. I feel good most of the day, then @10 pm my legs drive me crazy. I’ve worked on stretching and hydration. A hot soak before bed has helped. Is this a sign of impending doom? (overtraining injury) or just good ole case of my legs talking to me? I figured it would be transient, but it has been going on for about 4weeks.
weird, I get this when it means it is seriously time to go to sleep. Not to be confused with “RLS” for those who get restless legs WHEN they try to sleep, never an issue with me.
Take 200-300 mg’s of magnessium powder after dinner…works like a charm
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I have had it too, sometimes after hard efforts especially in the heat. Sometimes at evening, sometimes immediately post-workout. Check your hydration, minerals, especially magnesium and potassium, and iron levels. I think heat actually worsens the symptoms. Try to have cool temperature in your bedroom. Stretching helps.
thanx, do you recommend any specific supplements?
RLS is a sign to me that my iron levels are on the blink. Since I have chronic anemia, its and iron deficiency for me.
Are you saying that RLS is related to low iron? I have been having problem with RLS for years, but just recently it has gotten really bad. I need to do more research, but I have had a problem with low iron in my family. Any info would be great
my mother has suffered from RLS for years. I get it occasionally as well and i hate it.
She had blood work done and was found to be iron deficient. She got a prescription for some iron tablets and it help ALOT. Careful though, Iron can be quite toxic.
LINK This is a pretty good brief summary of a physician’s approach.
I have had significant success taking 250mg of magnesium (actually, magnesium oxide) when I start to feel RLS coming on. The good news is that even the $5 cheap stuff from the supermarket works. Stretching helps too.
It’s so safe and cost effective that you can’t go wrong trying it – hope it helps you as much as it helps me.
RLS is all about iron and vitamine B. I periodically suffered from iron deficiency and when I do I usually notice it because I get restless legs and in worst cases even involuntary limb movements (THAT is not nice).
see recommendation #5
http://www.naturalcuresforinsomnia.org/cures-for-insomnia/8-tips-for-fighting-restless-legs-syndrome
I run cold water over the feets just before bed. Works for me.
It’s not all about iron def, it’s a much broader definition regarding overall mineral def, not just iron. Although Fe def is very common. Mag is lost from the cells when stress is high, Bvits and getting to bed between 10-12 pm will hold magnessium inside the cells. If sleep is sub-opt, and not enouh b’s in the diet, you cant retain mag inside the cell. You replace adrenaline optimally between 10-12pm, that’s why sleep is sooo important
Actually, iron deficiency is not related to the broader definition including magnesium and potassium. Magnesium and potassium are lost due to stress and sweating and are related to the liquid/salt-balance in your body. Iron deficiency is developed during a longer period of time and takes a longer time to replace. While dehydration or deficiency of magnesium, natrium or potassium can contribute to muscle cramping, iron and B-vitamines contribute to creation of red blood cells and can cause neurological symptoms like restless legs if running low.
Do you have any other issues to consider? Thyroid issues? There are many suggestions here for what has worked anecdotally, but if you dig deeper and read about RLS, there are several etiologies and theories. A small nerve fiber punch biopsy can rule out some issues (from amyloid to others) to attempt an etiology, but treatment is often a trial and error. You can learn a little more at restlesslegs.com, but be aware this is run by the makers or Requip (an Rx centrally acting drug for RLS).
I get it when I’m really tired and should be asleep but I’m not. Drives me absolutely crazy. I don’t have it all the time, just when I need sleep the most.
I’ll give magnesium a try, hopefully that will help. Iron is a bit tougher because it can be toxic.
Let us know what works for you.
I have this exact problem when I’m seriously and correctly training. It’s good to know I’m not the only one. I’m going to try magnesium. Sometimes just drinking a cup of tea helps me. You could try chamomile.
I’d ensure your getting enough protein in yoru diet to aid recovery before wasting money on any supplements. Whole foods are definately much better. As a triathlete you should be consuming around 1.5 grams of protein per body weight.
hey Doc.
i personaly rub my feet all night long, i notice it started when i became inactive, one year ago, (working 12 hours a day in my new business)
is it possible that my body is missing the dopamine, endorphine etc… natural chemical produce by exercise and compensating at night. by moving my feet all night?
thanks
That is one of the theories (as you likely read about) and how several Rx treatments are based.