Leg Cramps (Charlie Horse). Causes, Prevention and Cure

Leg cramps - everyone has had one at one point or another. They definitely are not a pleasant experience, and some can be extremely painful. Often referred to as a Charley Horse, this severe cramping of the leg is something no one wants to experience on a regular basis. The term Charley Horse is also used to describe a bruise on the thigh muscles, sometimes causing internal bleeding, pain, and possibly several weeks of recovery.

What is a Charlie Horse?

So what is actually happening when you have a leg muscle cramp? The muscles in your leg are involuntarily contracting, usually in a manner more forceful than a normal, voluntary muscle contraction. They often last about a minute; however, more severe cramps can last longer.

Often times the other definition of Charlie Horse, where a bruise forms on the quad muscles, is caused by a sport opponent’s knee being shoved into that quad muscle. This is where the horse terminology came into play: Getting kicked by a horse usually happens in the leg.

There are a few stories as to the origination of the term Charlie Horse. Some say it was started from an 1880s baseball player named Charlie who complained of leg cramps. And others say it was the name of a Horse.

What Causes Leg Cramps?

Why does this happen? There are several causes of leg cramps:

• Overuse
• Dehydration
• Circulatory Problems
• Extreme changes in temperature
• Lack of oxygen to muscles
• Maintaining the same muscle motion or positioning for long periods of time
• Lack of stretching prior or exercise
• Lack/imbalance of electrolytes
• Side effects of some medications
• Pregnancy

Overuse is a relative term. If you are a runner and run 15 miles when you usually run 5 miles, this would be overuse of the muscle and could cause a leg cramp. And if an older person usually sits all day, then walking at the mall could be cause for a cramp.

How to Prevent Leg Cramps

Most of the prevention tactics are a direct product of knowing the causes of cramps and doing everything to prevent them in the first place. In order to prevent a cramp, take into consideration the following recommendations.

• Don’t overdo it. If you’re just starting to exercise for the first time in a while, take your time. Gradually work up to a goal, and don’t over exert yourself the first time out. Know your limits. Sometimes this is hard when participating in active-style sports like mountain biking or skiing, but recognize when your body is tired and give it a break.
  
  
• Drink plenty of water. Lack of water is a cause of leg cramping, so don’t get dehydrated.
  
  
• Be careful when going from different temperature environments. If you are exercising outside in twenty degree weather and you’ve been inside in seventy degrees, make sure to stretch well and warm up outside before beginning a workout. The same with cooling down. Be sure to cool down before entering a different temperature.
  
  
• Stock up on electrolytes. These are what give your cells the energy to be able to control your muscle movements. Most energy drinks for athletes are full of electrolytes for your body. Salt is the major component. You sweat when exercising which is why you need to replenish the electrolytes lost through sweating. It all makes sense. Ever tasted your sweat? Tastes salty doesn’t it?
  
  
• Stretch. This is probably the number one reason people get cramps. They start exercising their muscles when they haven’t been used in a while and they’re tight. It’s just like oil in a car. Without oil, the engine would not lubricate correctly, parts would not function optimally, and could break. Stretching not only prepares your muscles for movement, but it also mentally prepares you for exercise.

Cures for Leg Cramps. Leg Cramp Remedies.

So you’ve taken all the precautions necessary to avoid a leg cramp, but after you’ve quit your workout, you’re exhausted, lay down for a quick nap and wake up with a severe pain in your leg. What to do for leg cramps?

Leg Cramp Relief

While your leg is cramped, stretch the muscle. To easily stretch your lower leg muscle, straighten your leg and pull your foot back slowly. Don't pump your foot. Stretch slowly, steadily increasing the pull on the back of your leg. You may be surprised at how quickly and effectively this will relieve even severe leg cramps.

It may help to then massage your calf lightly. If the cramp was severe, you could apply heat or take a warm shower to soothe the muscle.

Night Leg Cramps

Nocturnal leg cramps are the most common. Why do your leg muscles like to cramp up at night? When you toss and turn in your bed, your leg muscles are largely responsible. When your calf muscle contracts, it sometimes sends a false message to the brain and stays contracted, resulting in a cramp. The best way to prevent night time leg cramps is to lightly stretch before going to bed and if really worried, apply a heat pad to your leg muscles for a few minutes before bed. There are a few over the counter medications on the market to help prevent leg cramps at night, but many of them have bad side affects, and some are not approved by the FDA.

If the cramping continues after all the preventative measures have been taken, consult your doctor.

Read more about leg cramps.