Many habits come and go, but you might find one habit particularly persistent: shaking your leg whenever you’re sitting down. Sometimes, you might bounce loosely from the knee. Other times, your foot and ankle might be doing most of the rapid tapping.
In coffee shops, on dates, while riding the subway, and throughout work calls, this fidgeting might be so constant that you rarely notice it until a friend or partner places a steadying hand on your leg to quiet the tapping. You might notice that others in your family do it, too. So, why do you subconsciously shake your legs? And is there anything that can be done to reduce it?
What Causes Leg Bouncing?
Several factors can affect why we end up bouncing our legs without thinking about it. Getting to the source can be the key to calming the shake.
Stress and Anxiety
Anxiety disorders affect more than 31 percent of the U.S. population, according to the National Institute of Mental Health. The increased levels of cortisol, a hormone that circulates in response to stress, mean a higher heart rate, increased muscle tension, and a need to move or “let it out.” That’s because movement increases blood flow and can release tension stored in muscles, making tapping a good coping mechanism.
“In fact, doctors encourage exercise because it regulates anxiety, and mood [and] leg shaking is, in a certain sense, a form of exercise,” explains Cheryl Collins, MD, a psychiatrist and psychoanalyst based in Jackson, Wyoming. “One way of thinking about it is as a mini HIIT [high-intensity interval training].”
Serenity Serseción, PhD, a psychologist based in San Jose, California, suggests that fidgeting “has a similar but smaller effect to exercise when it is not possible, such as in a work situation.”
An Attempt to Concentrate
Earlier research in children with attention deficit hyperactivity disorder (ADHD) found that repetitive movements may improve concentration and attention. However, more recent evidence is necessary to link leg shaking and better concentration more closely.
That said, Dr. Collins explains that this same effect may account for the increased incidents of leg shaking while you’re sitting at a desk. The stimulus can help quiet restless or hyperactive parts of the brain and help with focus, especially when dealing with a “negative stimulus” such as boredom or distraction.
Too Much Caffeine
Another contributing factor could be your soda or coffee intake. Caffeine is a stimulant, meaning it makes the nervous system more active. This can result in side effects that could increase leg bouncing in those who are prone to it, including restlessness and fidgeting.
If you have fatigue, you might also find yourself drinking more caffeine to offset your tiredness. Along with the extra stimulant side effects of drinking more caffeine, fatigue can cause symptoms like concentration issues, nervousness, and anxiety. All of these might be behind leg bouncing as well as your increased caffeine intake.
A Need for Physical Release
Anything from injury to tiredness to simply being too busy can serve as a barrier to getting regular exercise. However, this can lead to a whole heap of pent-up energy.
Without physical activity, that energy has nowhere to go. Patrick Porter, PhD, a neuropsychology researcher and founder of BrainTap, explains that leg bouncing likely serves as “a subconscious means of physical release.”
When to See a Doctor About Leg Bouncing
Not all leg shaking is equal. “It’s vital to distinguish between simple leg shaking or fidgeting — a sign of nervousness, stress, or boredom — and restless legs syndrome, a recognized neurological disorder characterized by a strong, often irresistible urge to move one’s legs,” says Dr. Porter. “If discomfort or pain accompanies leg shaking, seek clinical advice from a healthcare professional.”
If leg shaking interferes with sleep, makes you feel exhausted throughout the day, or affects your quality of life, this might also be a sign that discussing your leg movements with a physician is necessary.
Do You Need to Do Anything About Leg Shaking?
Leg bouncing or shaking on its own doesn’t pose any real health problems, but you might find it stresses you or other people out or affects communication.
Porter acknowledges that “leg shaking might be perceived as a sign of nervousness or impatience by others, which can lead to miscommunication or misunderstanding in social or professional situations,” he says. “In quiet or shared spaces, this repetitive movement can be distracting or annoying to others.”
There is no apparent danger that comes with leg shaking (as long as pain doesn’t accompany it), and the movement can often provide relief. But it is sometimes distracting, can take a toll on your productivity, and can cause a sense of restlessness or agitation in the people around you.
If it bothers you, Porter suggests “recognizing when you’re shaking your leg and understanding the triggers” to help manage the habit. He recommends the following:
Getting regular exercise
Limiting caffeine intake
Practicing healthy sleep habits
Changing your posture
Using stress management techniques such as meditation, deep breathing, or yoga
Discussing underlying causes of anxiety with a mental health professional
Replacing the habit with another movement-based behavior
The Takeaway
Leg bouncing can often relate to anxiety, stress, or a buildup of physical energy and might serve a similar purpose to exercise while sitting.
Although seen as a coping mechanism, excessive leg shaking coupled with pain or significant disruption to daily life might mean you’d benefit from talking to a healthcare professional.
Cutting down on caffeine intake, incorporating regular exercise, and engaging in relaxation practices like meditation can help manage this habit.
If leg bouncing begins to affect your social or professional interactions, identify your possible triggers and explore having open conversations for better management.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Sarver DE et al. Hyperactivity in Attention-Deficit/Hyperactivity Disorder (ADHD): Impairing Deficit or Compensatory Behavior? Journal of Abnormal Child Psychology. October 2015.
Evans J et al. Caffeine. StatPearls. May 29, 2024.
Angela D. Harper, MD, is in private practice at Columbia Psychiatric Associates in South Carolina, where she provides evaluations, medication management, and psychotherapy for adults.
A distinguished fellow of the American Psychiatric Association, Dr. Harper has worked as a psychiatrist throughout her career, serving a large number of patients in various settings, including a psychiatric hospital on the inpatient psychiatric and addiction units, a community mental health center, and a 350-bed nursing home and rehab facility. She has provided legal case consultation for a number of attorneys.
Harper graduated magna cum laude from Furman University with a bachelor's degree and cum laude from the University of South Carolina School of Medicine, where she also completed her residency in adult psychiatry. During residency, she won numerous awards, including the Laughlin Fellowship from the American College of Psychiatrists, the Ginsberg Fellowship from the American Association of Directors of Psychiatric Residency Training, and resident of the year and resident medical student teacher of the year. She was also the member-in-training trustee to the American Psychiatric Association board of trustees during her last two years of residency training.
Harper volunteered for a five-year term on her medical school's admission committee, has given numerous presentations, and has taught medical students and residents. She currently supervises a nurse practitioner. She is passionate about volunteering for the state medical board's medical disciplinary commission, on which she has served since 2015.
She and her husband are avid travelers and have been to over 55 countries and territories.
Adam is a freelance writer and editor based in Sussex, England. He loves creating content that helps people and animals feel better. His credits include Medical News Today, Greatist, ZOE, MyLifeforce, and Rover, and he also spent a stint as senior updates editor for Screen Rant.
As a hearing aid user and hearing loss advocate, Adam greatly values content that illuminates invisible disabilities. (He's also a music producer and loves the opportunity to explore the junction at which hearing loss and music collide head-on.)
In his spare time, Adam enjoys running along Worthing seafront, hanging out with his rescue dog, Maggie, and performing loop artistry for disgruntled-looking rooms of 10 people or less.
