Manahawkin Chiropractic Center 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 encountered the charley horse. The nickname is thought to come from 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 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 experience 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 Manahawkin Chiropractic Center 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, stretch them back in the opposite direction. Getting out of bed and walking around can help the muscle let go, and plenty of people feel better with massage or warmth from a warm shower or compress. (1)

A few simple habits can help keep charley horses away. Stretch your calves and hamstrings before bed, stay well hydrated, work toward at least 30 minutes of moderate exercise each day, 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 easily, opening the door to cramps and spasms. (2) Our magnesium levels typically decline as we age, and nearly two-thirds of Americans don’t meet 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 talk with your provider before beginning one. (2) If you have heart failure, liver disease, or kidney disease, talk to 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 disrupting 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 careful exam can help sort out what’s going on. Our team will make time to listen, look at how your spine, muscles, and daily habits fit together, and create 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 that’s possible for a patient with spinal stenosis with The Cox® Technic System of Spinal Pain Management, the safe, gentle treatment we offer. Afterward, reach out to Manahawkin Chiropractic Center in Manahawkin today to make an appointment, and let’s team up to keep those charley horses at bay.