Managing Leg Cramps
What is a Charley Horse?
Also called a “Charley Horse,” are tight muscle contractions that are involuntary, painful, and can last between seconds and minutes. They can interrupt exercise, sleep, labor, and the activities of daily living. They can sometimes occur from dehydration. While an occasional cramp may be nothing to worry about, frequent cramps may point towards necessary treatment, as they could be indicative of peripheral arterial disease or peripheral vascular disease . Healthpointe has a team of dedicated orthopedic specialists who are ready to help relieve your pain, and can help determine if your leg cramps are signs of a more serious issue.
Tips and Tricks
Here are some tips to help in the event of a Charley Horse:
- Stretch and extend the muscles in your leg forward and upward.
- Briefly shake your leg.
- Give yourself a massage.
- When comfortable, try walking on it.
- Apply ice or heat if you can.
- A warm bath/shower or a heating pad could also help.
A sedentary lifestyle can cause leg cramps that occur during sleep. They can often wake you up, and may make it impossible to go back to sleep until the pain abates. They usually happen more as you get older.
It’s important to know the numbers.
- 33% of people over the age of 60 will experience leg cramps at night once every two months on average.
- 7% of children will experience leg cramps at night once every two months on average.
- 40% of pregnant individuals will develop night-time leg cramps due to the extra stress that comes from the added weight of pregnancy.
- 75% of leg cramps occur at night.
Some potential causes of leg cramps may include:
- Overworked muscles
- A lack of stretching
- Heat
- Magnesium deficiency
- Potassium deficiency
- Dehydration
- Kidney Disease
- Poor circulation
- Spine injuries
- Pinched nerves in the back or neck
Diet
Leg cramps can often be treated at home with foods rich in electrolytes like potassium, magnesium, calcium, and sodium. Such foods include:
- Almonds (1 ounce has 37 mgs. of magnesium.)
- Avocados (twice as much potassium as a sweet potato or banana.)
- Bananas (rich in potassium, magnesium and calcium.)
- Dark, Leafy Greens (rich in calcium and magnesium; includes kale, spinach, broccoli, etc.)
- Lentils and Beans (very high in fiber and magnesium)
- Melons (rich in calcium, magnesium, potassium, and water)
- Milk (full of sodium, potassium, and calcium)
- Pickle Juice (Many athletes drink pickle juice to alleviate cramps. Studies have shown that pickle juice has a very unique effect on our nervous system that may stop the cramps altogether.)
- Salmon (Helps with circulation).
- Sunflower Seeds (1 ounce has 74 mgs. Of magnesium.)
- Sweet Potatoes (rich in magnesium, calcium, and potassium)
- Tomatoes (loaded with water and potassium).
- Water (muscle cramps are one of the primary signs of dehydration.)
These foods won’t instantly get rid of a cramp, but they will definitely help in the moment. For long term results, incorporate these foods into your regular diet.