OrthoIllinois Chiropractic 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 been introduced to 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 abrupt, involuntary muscle contractions most often target the calf or foot, often at night, and can persist anywhere from a few seconds to several minutes, with soreness that may hang on for hours or even days. About one-third of adults over 50 deal with 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 likely. (1) Read on as we at OrthoIllinois Chiropractic share some more thoughts on these.

When a cramp hits, a slow stretch is your best friend. 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 release, and many people find relief 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 at bedtime, stay well hydrated, try to get at least 30 minutes of moderate exercise each day, keep your bed sheets loose at the foot of the bed, and cut back on alcohol, caffeine, nicotine, and decongestants. (1) Your food choices matter here as well. 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 fall as we age, and nearly two-thirds of Americans fall short of 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, check with your doctor before adjusting your diet or fluid intake. Get 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 cutting into 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 practice will take the time to listen, evaluate how your spine, muscles, and daily habits fit together, and create 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 possible for a patient with spinal stenosis with The Cox® Technic System of Spinal Pain Management, the safe, gentle treatment we offer. Then, reach out to OrthoIllinois Chiropractic in McHenry today to make an appointment, and let’s work together to keep those charley horses at bay.