Calm Legs on the Go: A Traveler's Guide to Managing RLS

Disclaimer: The information in this blog post is for general informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional for any health concerns.

For many, the idea of travel sparks excitement: new sights, new experiences, a break from the routine. But for those of us in the RLS community, that excitement is often mixed with a heavy dose of anxiety. The thought of being trapped in a plane seat for hours, stuck in a long car ride, or trying to sleep in an unfamiliar hotel bed can be enough to make you want to stay home.

 

The core challenge of travel is that it combines two of the biggest RLS triggers: prolonged inactivity and a disrupted schedule. But it doesn’t have to mean your world has to shrink.

 

With a bit of clever planning and a toolkit of strategies, you can absolutely travel with more comfort and less fear. This is your guide to reclaiming your freedom and keeping your legs calm, from takeoff to touchdown and beyond.

 

 

Before You Go: Your Pre-Travel Checklist

 

A smooth trip starts long before you leave the house. Think of yourself as a brilliant strategist, setting the stage for success.

 

  • Book Smart: When flying or taking a train, an aisle seat is not a luxury—it’s a necessity. It gives you the freedom to stand up, stretch, and walk the aisle without disturbing others. When booking, don't be shy about selecting that seat, even if it costs a little extra.
     
  • Plan Your Pit Stops: If you're driving, you are in control. Map out your route ahead of time and plan for frequent breaks. Instead of powering through for four hours, plan to stop every 60-90 minutes, even if just for five minutes to get out, walk around the car, and do a few deep stretches.
     
  • Pack Your "Go-Bag": Prepare a small, accessible bag with your RLS "Emergency Kit" essentials. This might include compression socks, a small massage ball or roller, magnesium lotion or spray, and healthy, non-triggering snacks. Having it handy means you won't have to dig through your main luggage mid-journey.
     
  • Hydrate in Advance: Start hydrating well the day before you travel. Being well-hydrated helps your muscles and nerves function optimally, making you more resilient to the stress of travel.

 

 

During the Journey: Staying Comfortable in Motion

 

This is where your preparation pays off. The goal is to keep your legs from getting "bored" and your body from getting tense.

 

  • Be a "Fidgeter": Forget what you were told in school—fidgeting is your friend. While seated, constantly do small movements. Circle your ankles, flex and point your feet, raise your heels and then your toes. These micro-movements keep the blood flowing and the nerves busy.
     
  • Wear Compression Socks: Many travelers find that mild compression socks can help improve circulation and provide a gentle, soothing pressure that helps keep symptoms at bay during a long flight or car ride.
     
  • Walk the Aisle: On a plane or train, make it a point to get up at least once an hour. Walk to the restroom and back, or simply stand in the galley area and stretch for a few minutes.
     
  • Mind Your Snacks and Sips: It can be tempting to indulge in airport snacks or drinks, but be mindful of your triggers. Avoid caffeine and alcohol, which are dehydrating and can excite your nervous system. Stick to water and pack your own RLS-friendly snacks.

 

 

Arrival and Nights Away: Creating a Sanctuary Abroad

 

You’ve made it to your destination! The final piece of the puzzle is ensuring you can get a good night's rest in an unfamiliar place.

 

  • Recreate Your Sanctuary: The moment you get to your hotel room, take control of the environment. Set the thermostat to a cool temperature. Unpack your "go-bag" and lay out your comfort items so they're ready.
     

  • Stick to Your Ritual: As much as possible, stick to your normal pre-bed routine. If you usually stretch for 10 minutes before bed at home, do it in the hotel. If you read a book to wind down, make sure you packed one. This consistency signals to your brain that it’s time for sleep, even if you’re in a new time zone.
     

  • Unpack for Comfort: If a weighted blanket is part of your home sanctuary, consider a smaller, travel-sized version. Even bringing your own pillowcase can provide a familiar scent and texture that promotes relaxation.
     
  • Do a Full "Reset" Stretch: Before getting into bed, do a full stretching routine for your calves, hamstrings, and quads. This helps to release the tension built up from a long day of sitting and travel.

 

Travel with RLS requires more planning, but it is absolutely possible. By preparing for the journey and taking control of your environment, you can spend less time worrying about your legs and more time enjoying the world.

 

This blog is a space for information, support, and shared experiences. While we don't offer medical advice or discuss pharmaceutical treatments, we believe that knowledge is power. By understanding the what, the knowns, and the unknowns of RLS, you can take the first step toward feeling more in control. Stay tuned for more posts where we'll explore lifestyle tracking and other non-pharmacological approaches that many have found helpful on their RLS journey.