Hollstrom & Associates Inc 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. This colorful name is said to come from 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 most often target the calf or foot, commonly at night, and can last anywhere from a few seconds to several minutes, with soreness that may linger for hours or even days. About one-third of adults over 50 deal with them. Most charley horses have no clear 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 Hollstrom & Associates Inc share some more thoughts on these.

When a cramp hits, a slow stretch is your go-to move. 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 walking around can help the muscle relax, and plenty of 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 at bedtime, stay well hydrated, try to get at least 30 minutes of moderate exercise daily, leave 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 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 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 healthy additions to your menu. (1,2) Studies of magnesium supplements for night cramps have had mixed results, so check with your provider before adding one to your routine. (2) If you have heart failure, liver disease, or kidney disease, consult your doctor before changing your diet or fluid intake. Get 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 visit.

If charley horses keep cutting into 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 thorough exam can help sort out the cause. Our team will take the time to listen, consider how your spine, muscles, and daily habits work together, and build 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 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. After that, contact Hollstrom & Associates Inc in Largo today to schedule your visit, and let’s team up to keep those charley horses at bay.