RUBBER BAND TRICK

Disclaimer: As with any RLS, do this at your own risk. When in doubt, check with your doctor. Do not strain, pull or stress your joints or limbs.
My exercise class finally paid off...and it WASN'T in weight loss or a great body! Instead, it gave me the idea for a wonderful new trick for RLS attacks. See if this works for you.

This is a "prop trick", that doesn't take up much room. I call it a prop trick, because you have to have a prop, the rubber band,

with you when the RLS attack begins. Some places where you might use this trick: At the MOVIES
On AIRPLANE TRIPS
In CHURCH
At MEETINGS
In the CAR (not if you are the driver, of course)
At your DESK

It's possible, you might like it so much, you'll want to keep a band by your bedside, for middle of the night RLS attacks. This technique works the arms and legs better than any standing, walking or stretching method I've found.

I'll talk about the type of band, below. But first, let's look at what we are trying to accomplish.

FIRST: In this case, we are trying to stop the wiggle urge, without leaving our seated position.
SECOND: The urge might be in our legs, ankles, OR our arms.
THIRD: Arms are one of the hardest spots to relieve, since we can't very well WALK on them. :)
FOURTH: We know that movement and distraction are good tricks to use. This trick incorporates both!

EQUIPMENT You will need a rubber or elastic band and a chair. You might want to experiment with sitting forward or back in your chair. Try to maintain good posture, of course....although it's not essential, since we are doing this for "relief", not for exercise or muscle building. I prefer a flat band (i.e. Dyna-band) style, like the ones you often see used for physical therapy.

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There is also a tube type (i.e. Thera-band), but I think it tends to roll out of place too easily. Keep in mind that different colors of bands represent more or less elasticity.

Before you rush out and buy bands, ask friends and family. If any of them have ever had any physical therapy, they were probably sent home with a band. Even if it's the wrong color (too hard, or too easy to pull) you can change the tension by grabbing it closer or further from your foot. Once you are sure this trick is a good one for you, THEN, you can invest your money in your own special bands.

RELIEVING RLS in LOWER EXTREMETIES Wrap the band around the ball of your foot. This can be done with the shoes on. If barefooted, you will want to be sure the band is flat, or spread out, so it doesn't cut into your feet.

Grab with both hands, arms stretched out, and raise your foot off the ground (5-8"). Now, alternate pointing your toes and then bringing them back toward your shin. Or, think of it as pushing your toes out, first, and then pushing your heel out.

You should feel a stretch up the back of your leg and in your calf.
You might want to work up a routine of several repetitions. For instance, do this 5 times, switch feet, then five more times. Repeat the sequence several times. The counting and sequencing are examples of the distraction and concentration tricks, which are so helpful in overpowering RLS urges.

RELIEVING RLS in ARMS If you have RLS in your arms, just doing the leg exercises might help. But, you can use the band a little differently and also work the arms.

Put the band around the ball of your foot. Grab the ends so that your arms are straight out, and your hands are on either side of your leg, just above your knee.

Now, pull back with both hands, as though you are rowing a boat. Your elbows will bend and pull back, past your body.

Now, RELEASE slowly, letting your arms return to the position near your knees.

The closer you grab the band toward your feet, the hard you will have to pull, and the more workout your arms will get.

If this rubber band trick works for you, I'm thrilled. Enjoy it!! If not....well, you know what they say about RLS tricks: YMMV (Your mileage may vary.) There are many other "exercise" uses of these bands. If you like them, ask a trainer or aerobics teacher to give you some tips.

Please let me know if this helps you, or if you've developed some rubber band techniques of your own, that I might share with others.

Drop me a line!

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