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

Just what is a Charley Horse? Have you ever woken with a start as a calf muscle suddenly seized into a hard, painful knot? Then you’ve encountered the charley horse. The nickname is said 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 achy, stiff muscles. (1) What a story! These abrupt, involuntary muscle contractions usually affect 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, 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 Connected Chiropractic share some more thoughts on these.

When a cramp hits, a gentle 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, stretch them back in the opposite direction. Getting out of bed and taking a short walk can help the muscle let go, and plenty of 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, keep up your fluid intake, aim for at least 30 minutes of moderate exercise each day, 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 run low, muscles can tighten too readily, paving the way for cramps and spasms. (2) Our magnesium levels tend to decline as we age, and nearly two-thirds of Americans fall short of the recommended intake, so foods packed with magnesium and potassium, like leafy greens, beans, nuts, seeds, whole grains, avocado, and bananas, are healthy additions to your plate. (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, persists, 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 disrupting 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 detailed exam can help pinpoint what’s going on. Our practice will make time to listen, consider how your spine, muscles, and daily habits connect, and build a plan that helps you move and rest more comfortably. 

Listen to 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 gentle, safe treatment we offer. Then, contact Connected Chiropractic in Elgin today to make an appointment, and let’s work together to send those charley horses packing.