My decades-long restless leg problem interrupted what was supposed to be an unparalleled experience. Every time I travel, I find myself squeezed into small spaces or confined to being stationary for long periods of time. Both were triggers for my limb spasms.
Eventually I was diagnosed with Restless Legs Syndrome (RLS), but no treatment plan was clear to alleviate my symptoms while traveling. During my trip, I used my own remedies to relieve the uncomfortable cramps in my legs, including meditation, marijuana, stretching, and taking muscle relaxers. My treatments were definitely not working, and the conflict left me feeling distracted, frustrated, and helpless.
I am not alone in my journey to symptom relief. According to Carla Jenkowski, executive director of the Restless Legs Syndrome Foundation, nearly 12 million adults and children in the United States suffer from the condition. And travel in particular is known to worsen restless legs syndrome.
What causes restless legs syndrome?
“A characteristic symptom of restless legs syndrome is an uncontrollable urge to move your legs. Many people describe the sensations associated with restless legs syndrome as throbbing, aching, cramping, or bubbling in the legs. Or you could describe it as having bugs crawling under your skin,” Jenkowski said in an email. This is also known as Willis-Ekbom disease, and my doctor identified genetics as the main cause.
Restless legs syndrome is notoriously difficult to treat. Andy Burkowski, a physician and founder of ReLACS Health, says restless legs syndrome is unfortunately marginalized in the medical community because there is no diagnostic treatment protocol. Burkowski said restless legs syndrome is the third most common sleep disorder, but it “doesn't get the attention it deserves.”
According to the Restless Legs Syndrome Foundation, no single cause of restless legs syndrome has yet been identified. The group says restless legs syndrome often runs in families and is more common in people with type 2 diabetes. Additionally, up to 25 percent of women develop the syndrome during pregnancy, but symptoms often disappear after giving birth. Many experts say that restless legs syndrome is neurological.
“RLS is not a leg disease. It's a brain disease,” Burkowski said.
How does restless legs syndrome affect me when I travel?
Traveling creates situations that make it even more difficult to alleviate the symptoms of restless legs syndrome, especially those that prevent you from moving freely. In confined spaces with limited mobility, the legs may twitch aggressively. “People call this plane a leg-sore torture chamber,” Burkowski said.
In my case, restless legs syndrome is worse in the evening, especially when I'm traveling. If you are sleep deprived or anxious, your symptoms will be stronger and more predominant. And as someone who frequently gets on and off planes for work, my symptoms are exacerbated by lack of sleep, limited mobility, and increased alcohol and caffeine intake.
During an overnight flight from Chicago to Paris, my sleep was interrupted by a shocking jolt that seemed to come from deep in my leg. Unfortunately, moving around the plane, massaging my feet, and curling my toes did not improve my symptoms.
Experts say anxiety also plays a role when traveling with restless legs syndrome. “There are psychological effects that make the situation worse. As with any sensory disorder, the more attention we bring to restless leg syndrome, the more we become aware of it,” Burkowski said.
How to reduce restless legs syndrome while traveling
Brian Koo, associate professor of neurology at Yale University and director of the Restless Legs Syndrome Center at Yale University Medicine, recommends avoiding night or overnight travel altogether if possible. Koo explains that sleep and restless legs syndrome are inherently linked. “Try to get a good night's sleep in the days leading up to your trip,” says Koo. “If you change time zones, adjust your schedule a few days before your trip.” Dr. Koo says that if you don't get quality sleep, you're more likely to develop restless legs syndrome while traveling. Warning the patient.
Koo also has a stern warning for patients planning to use over-the-counter sleep aids. “Over-the-counter sleep aids, including antihistamines, worsen restless legs syndrome,” he says. He recommends managing your sleep schedule before traveling and has seen improvements in people avoiding alcohol and sugar while traveling.
Berkowski agrees: Maybe you wake up early and drink a sugary mocha latte at the airport before your flight. He warns that caffeine, sugar and alcohol can cause restless legs syndrome, especially when combined with lack of sleep.
Burkowski tells his patients that mobility is important when traveling. “It's important to do light to moderate activity while traveling,” he advises. “Simple choices can help alleviate symptoms: choose an aisle seat on a plane, avoid and walk beside moving sidewalks at airports, board planes or trains as late as possible, and avoid standing in airports before flights or on the street. Even if you go on a trip, get outside and walk briskly as often as you need to. ”
An important aspect of mobility is ensuring adequate blood flow to the legs while moving. Sarah Hans, a physician at United Vein and Vascular Centers, treats patients with restless leg syndrome. She advises wearing compression socks or stockings to help blood flow during her travels. She says, “Simple exercises like doing calf raises with both feet on the ground or pulling your knees toward your chest can help.” Hans also recommends staying hydrated.
Over the past 20 years, I've learned that punching your quads or obsessing over how they feel is not a productive coping mechanism. For me, scheduling my destination in advance, avoiding caffeine, and wearing compression stockings were most helpful.
Andrea Javor is a Chicago-based writer. X or follow her on Instagram: @AndreaEJavor.
