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

So 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. This colorful name is believed 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 usually affect the calf or foot, frequently at night, and can last anywhere from a few seconds to several minutes, with soreness that can linger for hours or even days. About one-third of adults over 50 experience them. Most charley horses have no clear cause, but 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 Johnson Chiropractic share some more ideas about these.

When a cramp strikes, 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 many people get relief with massage or warmth from a warm shower or compress. (1)

Some easy daily habits can help keep charley horses from coming back. Stretch your calves and hamstrings before bed, 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) What you eat can make a difference, too. Magnesium helps muscles relax after they contract, and when levels fall short, muscles can tighten too readily, setting the stage for cramps and spasms. (2) Our magnesium levels typically 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 wise additions to your plate. (1,2) Studies of magnesium supplements for night cramps have had mixed results, so ask your provider before beginning one. (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, 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 disrupting 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 careful exam can help pinpoint what’s going on. Our team will make time to listen, evaluate how your spine, muscles, and daily habits connect, and design a plan that helps you move and rest with greater ease. 

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 safe, gentle treatment we offer. Then, contact Johnson Chiropractic in Richmond today to make an appointment, and let’s team up to keep those charley horses at bay.