We’ve all been there: waking up at 2:00 am with excruciating muscle cramping that seems to hold on to us until we helplessly wave a white flag in surrender. Charley horses are a rude awakening in the middle of the night, but can, in most cases, be prevented. Read below to learn how you can treat and prevent charley horses.
What is a Charley Horse?
What we call a charley horse is another name for a muscle spasm. They are most common in the legs and are marked by contracting muscles that won’t relax for at least several seconds. Luckily, charley horses are treatable at home, but you should see a doctor if they are frequent occurrences.
Common Causes of Charley Horses
if you wake up in the middle of the night with a charley horse, it may be because you’ve slept for a long period of time in an awkward position. But this is not the only reason you may develop a charley horse.
- Lack of hydration
- Nutrition imbalances
- Medicinal side effects (especially diuretics, Evista, or statin drugs)
- Not stretching enough
- Overexertion
- Poor circulation
How to Treat Charley Horses
Treating a charley horse depends on the underlying cause. If you develop one after long periods of inactivity or by exercising without preparation, try simple stretching and massages.
Stretching and Massage
One massage you should try is to apply pressure to the cramp. You can also use both thumbs to apply pressure gradually until the pain eases.
If your charley horse is in your leg, stand up and step into a lunge with your non-cramped leg forward. Straighten your back leg with the cramp. You can also stand on your tiptoes, as this will stretch your calf muscles.
Pads and Medication
You can also add heating pads to relax your muscles, and ice packs to numb the ache. For more difficult charley horses, try ibuprofen or another anti-inflammatory medication.
Your doctor may prescribe stronger medications if ibuprofen doesn’t make a difference in your charley horse, or suggest physical therapy. In extreme cases, with very frequent spasms caused by nerve compression, your doctor may also recommend surgery.
How to Prevent Charley Horses
Once identified, charley horses are fairly easy to prevent. Here’s how:
- Plenty of people don’t drink adequate water as it is. If you find your muscles cramping often, check how much water you drink per day and see if you can increase it. You can also drink Gatorade and other electrolyte-filled drinks.
- Rotate your muscle exercises through the week to avoid overexertion.
- Avoid exercising in severe weather.
- Stretch before and after exercise, and before bed.
If your charley horse occurs more than once a week without an obvious cause, be sure to talk to your doctor.