A Promising Path for Tackling Restless Legs, Night-time Leg and Foot Pain
- Gary Moller
- Jun 1
- 7 min read
Updated: Jun 2
A Proactive Freeranger's Approach
Case Study: John Doe (Fit Male, retiree)
In this article, I want to share a real-life case of a fit, health-conscious man — let’s call him John Doe.
His story will resonate with many readers, especially those of us who are aiming to stay 20 years ahead of disease, not wait until problems become chronic and "incurable."
John’s experience is not dissimilar to my own in terms of fitness, age, and proactive approach to health.
His case gives us a promising path to explore — based on modern science, ancient wisdom, and the Freerangers philosophy of “Body Heal Thyself.”
The Problem: Restless, Painful Legs at Night
Over the past year, John noticed a frustrating pattern: about an hour after going to bed, his legs would become restless, uncomfortable, and sometimes painful.
His toes felt tender and sometimes burned. The sensations made sleep difficult.
Yet when he got out of bed, did some vigorous stretching and exercise, the symptoms would clear — and usually stay away for the rest of that night.
But over months, the problem began to slowly worsen — relief from stretching didn’t last as long.
Being a man who tracks his health closely (and who remains extremely fit — training daily), he knew this was a sign that his body needed support — now, not later.
Health Background
John is in excellent fitness for his age — stronger and more mobile than most.
But like many of us who've lived an active life, he carries a history of:
Old spinal injuries and back degeneration (managed well with daily mobilisation)
Intermittent sciatic nerve discomfort when walking or standing
A clear pattern, over 20+ years of tracking, of low copper and manganese levels (based on repeat HTMA tests)
Generally strong nutrition, and lifestyle — but recognising that even the fittest bodies need fine-tuning with age
What Is Happening? Possible Mechanisms
Let’s break down what modern science and long-term natural health practice suggest may be happening in cases like John’s.
Nerve Hyperexcitability
When legs become restless, painful, or tingly at night, it often points to over-sensitive nerves — either due to subtle nerve damage, or chemical imbalances affecting nerve signals.
The spinal nerves supplying the legs (L4-S1 roots) may be slightly compressed or irritated — especially in those with old back injuries.
When lying down, changes in blood flow, spinal alignment, and fluid shifts can worsen this.
If copper and manganese are low (as in John’s case), the body struggles to maintain healthy nerve insulation (myelin) and antioxidant protection — which allows nerves to become more jumpy.
Neurotransmitter Imbalance (Dopamine–GABA–Serotonin)
As we fall asleep, our body shifts its chemical balance.
Dopamine (which helps control movement) naturally dips.
Serotonin rises to help induce sleep.
GABA should calm the nervous system.
But if dopamine is too low, or GABA is too weak, the body can’t properly control leg movements.
This imbalance is often seen in Restless Legs Syndrome (RLS) and related symptoms.
Low copper and manganese contribute here too, as both are needed to make and regulate these brain chemicals.
Microcirculation and Mitochondrial Stress
Small blood vessels and mitochondria (the energy factories in our cells) must work well to keep nerves healthy.
With age, even in fit people, microvascular flow and mitochondrial output can decline.
Lying down may temporarily worsen this — leading to an accumulation of waste products in nerve tissues, causing discomfort.
Structural Triggers
John’s history of spinal degeneration plays a role too.
Subtle changes in disc height, nerve space, and fascial tension can mean that certain positions (like lying in bed) slightly pinch or irritate the nerve roots.
Exercise temporarily restores nerve gliding and blood flow, explaining why getting up and moving brings short-term relief.
Why Stretching and Exercise Helps — But Doesn’t Cure
When John gets out of bed to stretch and exercise, it increases blood flow to the nerves.
It releases tight fascia around the spine and legs.
It activates the nervous system in a way that temporarily resets the neurotransmitter balance.
But this is a temporary effect — it doesn’t address the underlying mineral imbalances, the nerve energy (mitochondrial) issues, the chemical neurotransmitter shifts, or the structural vulnerabilities.
That’s why the problem tends to creep back, and tends to get worse with age — unless we build a more comprehensive, proactive strategy.
The Freerangers Approach — Responding Early
At Freerangers, our philosophy is clear.
Don’t wait until your body "breaks" and you need drugs or surgery.
Instead, act early, when you first notice that something is not quite right — even subtle things like:
Sleep disturbances
Restless legs
Foot tenderness
Changes in walking comfort
We aim to keep 20 years ahead of disease — supporting the body’s healing systems before problems become deeply entrenched.
This is the true meaning of “Body Heal Thyself” — giving the body the minerals, nutrients, movement, light, and support it needs to repair naturally.
A Promising Path for John — and for Many
Here’s the core strategy we designed for John — and that we recommend others in similar situations consider.
First, we tested, then we prescribed. Here is the latest of several HTMA we have had him do over several years:
Correct Key Mineral Deficiencies
Copper and manganese
Both are critical for nerve health, dopamine balance, and antioxidant defence.
Many active, fit older adults run low on these due to long-term depletion.
Rebuilding these reserves slowly (not in mega-doses) can restore nerve function over months.
Magnesium
Helps calm nerves (supports GABA), improves muscle relaxation, and supports sleep.
Deficiency is common with ageing and stress.
Potassium
Supports nerve cell electrical balance.
Helps to stabilise blood pressure and circulation.
Zinc
Needed to balance copper.
Essential for nerve repair and immune regulation.
Support Neurotransmitter Balance
L-Tyrosine
A building block for dopamine — supports movement control and reduces restlessness.
Vitamin C
Helps convert tyrosine into dopamine.
Also supports collagen repair in fascia and vessels.
Taurine
Modulates GABA receptors — calming to the nervous system.
Glycine
Calms the spinal cord.
Supports deep sleep and reduces night-time nerve hyperexcitability.
Enhance Mitochondrial Function and Circulation
Alpha Lipoic Acid
Protects nerves from oxidative stress.
Supports mitochondrial energy.
CoQ10 (Ubiquinol)
Powers mitochondrial function.
Supports small blood vessel health.
Serrapeptase / Nattokinase
Enzymes that support healthy circulation and tissue repair.
May reduce nerve compression due to scar tissue or inflammation.
Introduce Red Light Therapy
Red light therapy is a powerful and under-used tool for improving mitochondrial energy in nerves.
It increases microcirculation in skin, fascia, and nerve sheaths.
It supports collagen repair and tissue flexibility.
For John (and many others), applying red light to the lower back, hips, calves, and feet in the evening can be a game-changer — helping to calm the nervous system, reduce discomfort, and support overnight tissue repair.
I strongly recommend RLT for conditions like these — it directly stimulates mitochondrial function and energy production.
For those in New Zealand, I recommend ordering from:https://sohl.global/
Use my code: GaryMoller10 for 10% off.
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More info: Red Light Therapy on YouTube
Movement and Manual Therapy
Maintain daily mobilisation, especially for the spine, hips, and legs.
Add a second short mobilisation session in the late afternoon or evening.
Use fascial release (deep tissue massage), and piriformis stretches to free any subtle nerve entrapments.
Why Start Now — Not Later
Too many people ignore early signs — waiting until leg pain, neuropathy, or sleep disruption become severe.
But as John’s case shows, small imbalances today (minerals, neurotransmitters, mitochondria) can tip the nervous system toward dysfunction — especially in those of us with old injuries or a lifetime of intense activity.
By responding early — using the best of science and the wisdom of natural healing — we can keep ahead of the curve:
Maintain nerve resilience
Keep legs strong and pain-free
Support deep, restorative sleep
Stay fully active and independent into our 80s and beyond
Note: If you want to make a start now, while awaiting test results, my Super Smoothie is an excellent beginning along with an additional supplement - follow these links:
The Freeranger's Way
John’s story is not unusual — in fact, it’s a perfect example of what happens when a fit, motivated person follows the Freerangers ethos.
Listen to your body’s hints — don’t ignore them
Use science-based natural tools to support healing
Combine movement, nutrition, light, and wisdom
Aim to be 20 years ahead of disease, not scrambling once it’s too late
Preliminary results, as in John’s case, are promising — to the point of being exciting for this curious but conservative practitioner.
When a well-considered plan results in noticeable improvements after just a short time, it reinforces the value of responding early, with wisdom and nature on our side.
This approach is not about chasing quick fixes — it’s about building the kind of health that endures.
Next Steps
For anyone experiencing similar symptoms to John's:
Consider an HTMA test to check for hidden mineral imbalances
Review your movement, nutrition, and light exposure
Work with a practitioner who understands both modern science and traditional wisdom
Above all: Act now — even small improvements can make a huge difference in nerve health and quality of life
It is important to understand that just throwing a pile of supplements at a problem is not only wasteful, but also likely ineffective — and may even add to the harm.
The smart approach is to test first (with HTMA), consult an experienced health practitioner, and then begin well-targeted interventions based on your body’s real needs.
This removes much of the guesswork and prevents adding burden to an already stressed system.
Repeat the testing after six months to assess progress, then annually, to fine-tune the plan and guide necessary adjustments over time.
I hope John’s case gives you a positive path to explore — one that is fully aligned with our Freerangers mission:
“Body Heal Thyself” — using the best of science and nature, with a proactive spirit.
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