Amelia Chiropractic Clinic on Charley Horses: Why They Happen and How to Find Relief

So 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 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, aching muscles. (1) What a story! These abrupt, involuntary muscle contractions typically affect the calf or foot, often at night, and can last 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 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 Amelia Chiropractic Clinic share some more thoughts on these.

When a cramp hits, a slow 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, draw them back in the opposite direction. Getting out of bed and walking around can help the muscle let go, and plenty of people get 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 limit 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, paving the way for cramps and spasms. (2) Our magnesium levels tend to decline as we age, and nearly two-thirds of Americans don’t meet the recommended intake, so foods rich in magnesium and potassium, like leafy greens, beans, nuts, seeds, whole grains, avocado, and bananas, are smart additions to your menu. (1,2) Studies of magnesium supplements for night cramps have shown mixed results, so talk with your provider before adding one to your routine. (2) If you have heart failure, liver disease, or kidney disease, check with your doctor before changing 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 slowing you down, 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 thorough exam can help figure out the cause. Our practice will make time to listen, consider how your spine, muscles, and daily habits work together, and create 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 possible for a patient with spinal stenosis with The Cox® Technic System of Spinal Pain Management, the gentle, safe treatment we offer. After that, reach out to Amelia Chiropractic Clinic in Fernandina Beach today to make an appointment, and let’s work together to keep those charley horses at bay.