Aurora Chiropractic Center 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 encountered the charley horse. This colorful name is thought to originate with an old horse named Charley who pulled a roller across the Chicago White Sox ballpark in the 1890s and walked with achy, stiff muscles. (1) What a story! These unexpected, involuntary muscle contractions usually target the calf or foot, commonly at night, and can last anywhere from a few seconds to several minutes, with soreness that may stick around for hours or even days. About one-third of adults over 50 deal with 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 likely. (1) Read on as we at Aurora Chiropractic Center share some more ideas about these.

When a cramp takes hold, a slow stretch is your best friend. For a calf cramp, straighten your knee and point your foot up toward your knee, and if your toes curl, stretch them back in the opposite direction. Getting out of bed and walking around can help the muscle release, and lots of folks 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, keep up your fluid intake, try to get 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) Your food choices matter here as well. Magnesium helps muscles relax after they contract, and when levels run low, 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 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 healthy additions to your diet. (1,2) Studies of magnesium supplements for night cramps have had mixed results, so check with your provider before starting one. (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 grin and bear it. Spine problems that compress the nerves running to the legs are among the conditions linked to leg cramps (1), and a thorough exam can help pinpoint what’s behind them. Our team will take the time to listen, evaluate how your spine, muscles, and daily habits fit together, and design a plan that helps you move and rest more comfortably. 

Tune in to this PODCAST with Dr. Kurt Olding on The Back Doctors Podcast with Dr. Michael Johnson as he illustrates 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. Then, reach out to Aurora Chiropractic Center in Juneau today to schedule your visit, and let’s team up to keep those charley horses at bay.