Layden 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 met the charley horse. The nickname 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 sudden, involuntary muscle contractions most often strike the calf or foot, often at night, and can last anywhere from a few seconds to several minutes, with soreness that can hang on for hours or even days. About one-third of adults over 50 deal with them. Most charley horses have no clear cause, though dehydration, diuretics and certain other medications, pregnancy, strenuous exercise, and long hours standing on hard floors can make them more frequent. (1) Read on as we at Layden Chiropractic share some more ideas about these.

When a cramp takes hold, a careful 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, draw them back in the opposite direction. Getting out of bed and taking a short walk can help the muscle let go, 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 at bedtime, 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 go easy on alcohol, caffeine, nicotine, and decongestants. (1) Your food choices matter here as well. Magnesium helps muscles relax after they contract, and when levels dip, muscles can tighten too readily, paving the way for cramps and spasms. (2) Our magnesium levels tend to drop 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 smart additions to your plate. (1,2) Studies of magnesium supplements for night cramps have shown mixed results, so ask your provider before starting one. (2) If you have heart failure, liver disease, or kidney disease, consult your doctor before changing 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 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 pinpoint what’s going on. Our practice will take the time to listen, consider how your spine, muscles, and daily habits connect, and create a plan that helps you move and rest with greater ease. 

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 Layden Chiropractic in Plainville today to make an appointment, and let’s work together to send those charley horses packing.