How to Relieve a Charley Horse

You wake up in excruciating pain as a charley horse grips your calf. You’re not sure what caused it, but all you care about is relieving it. Often charley horses are caused by dehydration, lack of vitamins (particularly an imbalance in levels of electrolytes such as sodium, potassium, chloride, calcium, and phosphate), strenuous exercise and a lack of stretching. There are easy ways to combat these issues and stop a charley horse before it happens.

Difficulty: Easy

Instructions

Things You'll Need:

• A stretch band or towel
• Potable water or a sports drink with electrolytes
• Potassium in some form (a banana or glass of orange juice will do, or a supplement)

1. Stretch the muscle the charley horse is affecting. If it’s your calf, push your heel forward, point your toes upwards, lean forward and try to pull your toes back towards you. If you can’t reach your toes, bend your knees until you can reach them and pull back.
   
   If the charley horse is in your foot, stand up and put some weight on it. Then grab a towel or stretch band, loop it under the ball of your foot and pull upwards to stretch the arch. Another option is to stand and curl your toes under your foot.
   
   If the charley horse affects another muscle, massage the muscle in the direction that the muscle runs (so if it’s your calf, you massage up and down as opposed to side to side, as the muscle runs up and down).

2. Drink plenty of water. The less dehydration you experience, the less likely you are to experience a charley horse.

3. Stock up on foods high in nutrients, particularly potassium and calcium. Be sure to get at least the recommended daily allowance of potassium every day.

4. Stretch every morning, particularly your legs and feet, even if it’s just for 5 minutes. If you can, stretch at night before you go to sleep as well. And, always stretch before and after exercise.

5. After strenuous exercise, drink liquids with electrolytes to help replenish your body and any imbalances.

6. Keep a healthy, balanced diet overall.

Tips & Warnings

• Always check with your doctor before starting to take any supplements.
• If the charley horses persists, see a doctor. Muscle cramps in the legs that come on with exercise can be a sign of a more serious condition called intermittent claudication.