Airplane Issue: Restless Legs

 Veins do not have a pumping mechanism in them like the muscular walls of arteries. Therefore, veins rely on the muscles around them to manually pump blood through. This is why periods of stationary inactivity can cause feelings of fullness, swelling, and restlessness in the legs. Essentially it is your brain’s way of telling you those legs need to get moving to get blood pumped back to the heart. Think of it as an inherent, biological feedback system. To combat this sensation, muscles need to be activated. The next time you are on a plane for a few hours, try these simple exercises to get your blood moving and help battle the feeling of restless legs.

1. While in a seated position, point your feet as if you are stepping down on a pedal, then curl your toes in. Squeeze your calves as you push the feet forward. Release the contraction and bring your feet back to a resting position. Next, bring the feet upward in the opposite direction, squeezing the muscle in the front of the shin and extending and spreading the toes. Relax the contraction and let the foot return to its neutral position. This is one repetition. Repeat two sets of ten repetitions.
2. With knees bent at 90 degrees and feet flat on the floor, pull lower leg back as if trying to bend the knee, but do not allow any movement in the legs. You should feel the muscles on the back of your thighs (hamstrings) contracting. This is a static contraction where there is no movement, but the muscles are squeezing and contracting. Then, attempt to extend the knee, but do not allow any movement in the leg. You should feel the top of your thigh (quadriceps) contract. Repeat this for two sets of ten repetitions.
3. Perform ten ankle rotations clockwise and then ten counter clockwise
4. Trace the alphabet on the floor with your toes. Repeat for each foot.

Another cause of restless legs may be anxiety. Try to avoid caffeine within four hours of traveling if you know you are susceptible to restless legs. If air travel has you on edge, and your legs are fidgeting, you can also try meditation or some lavender essential oil in the left nostril to get your mind off of your surroundings. Restless legs may also be caused by low iron in the body. Prior to your trip, it couldn’t hurt to load up on leafy green vegetables such as spinach, kale, and Swiss chard, which are high in iron. If restless legs are a problem outside of the airplane, especially if it occurs frequently, it may be time to consult your primary care physician to test for Restless Leg Syndrome.