Apple Country Chiropractic on Charley Horses: Why They Happen and How to Find Relief

Just what is a Charley Horse? Has a calf muscle ever jolted you awake by suddenly locking into a hard, painful knot? Then you’ve been introduced to the charley horse. The name is believed to trace back to an old horse named Charley who pulled a roller across the Chicago White Sox ballpark in the 1890s and walked with stiff, sore muscles. (1) What a story! These abrupt, involuntary muscle contractions most often strike the calf or foot, commonly at night, and can persist anywhere from a few seconds to several minutes, with soreness that might hang on for hours or even days. About one-third of adults over 50 experience them. Most charley horses have no single identifiable cause, but dehydration, diuretics and certain other medications, pregnancy, strenuous exercise, and long hours standing on hard floors can make them more frequent. (1) Read on as we at Apple Country Chiropractic share some more ideas about these.

When a cramp hits, a slow stretch is your best ally. For a calf cramp, straighten your knee and point your foot up toward your knee, and if your toes curl, ease them back in the opposite direction. Getting out of bed and taking a short walk can help the muscle let go, and many people find relief with massage or warmth from a warm shower or compress. (1)

A handful of simple habits can help keep charley horses at a distance. Stretch your calves and hamstrings before bed, stay well hydrated, work toward at least 30 minutes of moderate exercise daily, keep your bed sheets loose at the foot of the bed, and cut back on alcohol, caffeine, nicotine, and decongestants. (1) It also pays to eat with your muscles in mind. Magnesium helps muscles relax after they contract, and when levels fall short, muscles can tighten too easily, paving the way for cramps and spasms. (2) Our magnesium levels often decline as we age, and nearly two-thirds of Americans come up short on the recommended intake, so foods high in magnesium and potassium, like leafy greens, beans, nuts, seeds, whole grains, avocado, and bananas, are wise additions to your plate. (1,2) Studies of magnesium supplements for night cramps have shown mixed results, so check with your provider before beginning one. (2) If you have heart failure, liver disease, or kidney disease, talk to your doctor before changing your diet or fluid intake. Seek prompt care if a cramp is severe, won’t go away, or comes with sudden numbness, weakness, skin color changes, or a limb that feels cold. (1) We can talk more at your next appointment.

If charley horses keep interrupting your sleep or holding you back, you don’t have to simply live with them. Spine problems that compress the nerves running to the legs are among the conditions linked to leg cramps (1), and a detailed exam can help figure out the cause. Our practice will take the time to listen, consider how your spine, muscles, and daily habits connect, and create a plan that helps you move and rest with greater ease. 

Listen to this PODCAST with Dr. Kurt Olding on The Back Doctors Podcast with Dr. Michael Johnson as he explains the relief that’s possible for a patient with spinal stenosis with The Cox® Technic System of Spinal Pain Management, the safe, gentle treatment we offer. Afterward, contact Apple Country Chiropractic in Williamson today to schedule your visit, and let’s team up to send those charley horses packing.