How to Stop Charley Horses (Muscle Spasms)
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Common Causes, Easy Cures
Leg cramps, often experienced in the calf, are muscle spasms. Often referred to as, "Charley Horses", these cramps (and other muscle spasms) can occur as a result of the muscle's being injured or over-used. A good part of the time, however, they occur as a result of a person's either working out without being adequately hydrated, or as a result of an insufficient amount of potassium and/or calcium in the diet. Spasms can occur more at night, sometimes because the leg is stretched out, essentially encouraging the spasm.
Increasing fluid intake when working out is, of course, the way to eliminate cramps that result from insufficient hydration. Taking in enough water when working out also helps prevent a number of other problems/injuries to muscles and surrounding tissue.
As someone who has a tendency to (shall we say) "forget" to eat a well balanced diet regularly, I've experienced times when I'll start to get leg cramps and realize it's time to have a glass of milk or two. Since I don't care for milk (although chocolate milk is tolerable) I tend to ignore the first signs of needing more calcium. As a result, the leg and bottom-of-the-foot cramps gets worse (more frequent and more severe). If I continue to "forget" to drink some milk I will then, invariably, begin to even get back "Charley Horses". This is what it often takes before I finally drink a glass of milk a day for about two days. For me, that's enough to make all the "Charley Horses" disappear - like magic.
Since getting too little potassium is another cause of these spasms, someone who is troubled by them should add foods/beverages high in potassium, in addition to calcium. Orange juice and bananas are both good sources of potassium.
Although the above causes of muscle spasms are very common causes, there are other possible causes as well. If adding water during workouts and/or adding foods/drinks rich in calcium and potassium don't eliminate the spasms within a few days, seeing a doctor for further evaluation is, of course, recommended.
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cindyvine, Since you've already apparently addressed the issue with you doctor, I guess this Hub is of little help to you, unfortunately. Maybe it will at least help someone else. I wonder if heat would help, or whether trying to make the conscious effort to absolutely relax the legs as much as possible may help? Maybe your doctor will end up prescribing an anti-spasmodic medication?
Sorry, the Hub isn't useful to you. I do hope you find some answers that will be more appropriate. :)
Interesting. I was struggling with night time leg cramps myself for months. For me, it turned out that I needed to be on high blood pressure medication simply because of the breast cancer med Anastrozole (one of the many side effects). Leg cramps stopped after one day of blood pressure medications started.
This is a very good hub about dealing and easing leg cramps. I suffer from this problem but it is due to medications I take that are potassium wasters. You covered the material well. Good hub. Many people need this information.
Enjoyed learning some practical help and it makes perfect sense too , ( for me) since I have neglected my fruit and water intake recently,( 3mths) and walking alot more, than Ive ever walked before so I definately need to listen to my body a bit more,no alot more ,thanks again.
Hello. A main cause of leg cramps is dehydration and associated depletion of essential body minerals by sweating or alcohol leaching. Remedies:
1. Have adequate water intake. 8 large glasses per day is recommended.
2. Take 1/2 teaspoon of salt one hour before bed in a drink, or
3. Take at least one large glass of water per day containing electrolyte mix (Powerade, Gatorade etc.). Trouble with these sports drink mixes is the excessive added sugar or chemical sweetener.
Cramps should stop immediately.
Hope this helps.
Just in case you, or someone else is still struggling: I use to have these cramps as well - what helps next to drinking more water is taking extra magnesium (try to get the pure stuff, not mixed with calcium).
Kya, thanks.
I have breath taking cramps in my calf and down to my toes that last for a very long time. I have even gone to the emergency room because of my leg cramp. It is more than a "charlie horse". I am due to have back sugery. What would be causing these cramps and are they related to my back problems?
Dianna, I'm not qualified to make a guess about any of the number of things that could be causing your leg cramps. I do know (just from personal experience) that when something is "off" with one's feet, legs, and/or back it can cause problems in any of those areas. I've had back problems that caused me to favor one set of muscles over another, and as a result I've created problems with knees or other areas. If we walk in the wrong shoes (that may cause our back or legs to be slightly "out of line") we can have back problems. I was doing a lot of walking a while back, and I had back pain and a lump that kind of worried me. It turned out I was sitting on a worn cushion too much, kind of compensating with my back muscles, and had created a "knot" (which cleared up a day or so after switching to a hard chair). I've also had some really, really, nasty Charlie Horses in the feet, legs, and even back when I've allowed myself to "forget" to get enough calcium or potassium.
Having said all that, and based on just the research I did for this Hub, I think it's important you bring your cramping issue to your doctor's attention, because sometimes cramping is caused by more than just insufficient calcium and/or potassium or holding muscles a certain way for too long.
I've been getting charley horses in my wrist since I've had surgery on my wrist...what can I do to prevent these?
michelle, I think your doctor is the one to advise you about that. I'm guessing there's a good chance it's related to the surgery or at least to some way you're moving your wrist (or not moving it) after it. Apparently, some people have found that applying ice can help; but nobody should do anything after surgery without asking his/her doctor.
Maybe others who see this Hub and have had a similar thing may be able to offer insight.
Here's some general information on "Charley Horses" (spasms): http://www.righthealth.com/topic/Muscle_Spasms_Aft
cindyvine says:
7 months ago
Wow that was so fast Lisa! Thanks so much, will try and drink more water. I had my thyroid totally removed 3 years ago and a few weeks ago blood tests showed my calcium was fine and potassium a little high showing bones are breaking down. My nails have become brittle and my teeth now chip easily, but the doctors are stumped as my blood results are basically normal with the few things a little high or low but not enough for concern. So in the meantime I struggle with cramps, sometimes when I try and sleep also get in my back, and fluttering feeling on my face. Sorry for such a long reply, am feeling down with this today, just think I'm a little over-tired from a night with little sleep.