Minster Chiropractic Center on Charley Horses: Why They Happen and How to Find Relief

Just what is a Charley Horse? Have you ever been jolted awake by a calf muscle that suddenly locks into a hard, painful knot? Then you’ve met the charley horse. The nickname is thought 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 sudden, involuntary muscle contractions usually affect the calf or foot, commonly at night, and can persist anywhere from a few seconds to several minutes, with soreness that can linger for hours or even days. About one-third of adults over 50 experience them. Most charley horses have no obvious cause, although dehydration, diuretics and certain other medications, pregnancy, strenuous exercise, and long hours standing on hard floors can make them more common. (1) Read on as we at Minster Chiropractic Center share some more thoughts on these.

When a cramp strikes, a careful stretch is your best ally. If the cramp is in your calf, 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 feel better with massage or warmth from a warm shower or compress. (1)

A few simple habits can help keep charley horses away. Stretch your calves and hamstrings before bed, keep up your fluid intake, aim for 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) What you eat can make a difference, too. Magnesium helps muscles relax after they contract, and when levels fall short, muscles can tighten too easily, opening the door to cramps and spasms. (2) Our magnesium levels often decline as we age, and nearly two-thirds of Americans don’t meet the recommended intake, so foods packed with magnesium and potassium, like leafy greens, beans, nuts, seeds, whole grains, avocado, and bananas, are wise additions to your diet. (1,2) Studies of magnesium supplements for night cramps have shown mixed results, so check with your provider before adding one to your routine. (2) If you have heart failure, liver disease, or kidney disease, talk to your doctor before adjusting your diet or fluid intake. Seek prompt care if a cramp is severe, doesn’t let up, 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 just put up 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 sort out what’s behind them. Our team will take the time to listen, consider how your spine, muscles, and daily habits work together, and build a plan that helps you move and rest with greater ease. 

Check out this PODCAST with Dr. Kurt Olding on The Back Doctors Podcast with Dr. Michael Johnson as he describes the relief that’s possible for a patient with spinal stenosis with The Cox® Technic System of Spinal Pain Management, the gentle, safe treatment we offer. Then, reach out to Minster Chiropractic Center in Minster today to make an appointment, and let’s work together to send those charley horses packing.