We’ve all experienced the issue where we are sleeping at night and suddenly, we are awake and gripping our leg with a charlie horse that is extremely painful. These muscle cramps can often strike without any warning and they are one of the more uncomfortable problems that we may face.
Although a charlie horse can happen in any part of the body, they often happen in the legs, particularly in the calves. Regardless of your age, fitness level, or general health, a charlie horse can strike and it can reduce your quality of life when it happens at the wrong time.
Fortunately, there are some things you can do to reduce or prevent charlie horses from occurring. It would require that you know why they happen.
Many people refer to the painful sensation as a charlie horse, but essentially they are muscle cramps. They are involuntary contractions that occur suddenly in a single muscle or perhaps even multiple muscles.
Some people experience a charlie horse for a very brief amount of time but others can have the problem for minutes or even longer. When the pain is intense, you may not even be able to move.
Even though a charlie horse can happen when you are physically active, they are more common while you are resting. Since they happen at night they can cause severe discomfort and disrupt your sleep.
This issue can occur for any number of different reasons. Dehydration, which leads to an imbalance of electrolytes can sometimes disrupt muscle function. If you overexert yourself during physical activity, it can also trigger cramps to occur.
Some people have the issue because they don’t stretch before they exercise or because they have poor circulation. It can also be a side effect of certain medications.
If you are pregnant or older, you are more likely to experience a problem with charlie horses because of changes in the elasticity of your muscles and in your body condition.
Charlie horses are easy to recognize because they cause a sharp pain in the muscle that is affected. When you grab the muscle, and you will grab it, you may feel a hard lump under the skin. The muscle feels firm when you touch it and the pain can be severe in some cases. Even after the cramp goes away you may have some tenderness in the area.
Preventing Charlie horses is possible but you have to address the different risk factors that may cause them to occur. Make sure that you stay hydrated and have a balance of electrolytes. Stretch before and after any physical activities and if you take part in intense exercise, increase the intensity gradually. Stretching regularly can also help.
When you do have a Charlie horse, you can stretch the area gently and massage the muscle to get some relief. Apply a warm towel or heating pad to help relax the muscle and a cold pack may reduce the pain or inflammation.
If the cramps are severe and persistent, you can use over-the-counter pain relievers if they are approved by your doctor.
Be sure to eat enough foods that are rich in potassium, such as potatoes and bananas. Get enough magnesium in your diet from leafy green vegetables and nuts, calcium from dairy, and maintain an electrolyte balance. Drinking enough water and avoiding too much alcohol or caffeine may also help.
Most people are able to manage Charlie horses on their own but if they become severe and frequent, your healthcare provider should be consulted. If there is any swelling or redness along with the cramps, or if other health issues are occurring, special treatment may be necessary.
In the end, Charlie horses can be stressful and they can disrupt your life. When you know what is causing them and take the steps to reduce their severity and frequency, you may just find that you are getting the relief you need.