Most of us have had that sharp, painful leg cramp that makes our calf feel like it's shrinking up. These cramps are called Charley Horses, and as excruciating as they may be, they aren't dangerous. They usually reflect a brief imbalance in the body, whether it's a lack of a certain vitamin or mineral or mere dehydration. Sometimes it can stem from a hard work out in extreme temperatures or simply your brain telling your muscle to contract in the middle of the night for no reason at all. So when does a Charley Horse become important to pay attention to? When you have them frequently. Here are a few potential causes - and what you can do to thwart them:
Dehydration
Ever wonder why football players get carted off the field without sustaining an injury? They've probably got a bad muscle cramp, being taken to the sideline for a fluid I.V. This is a very common cause for those off the field as well, especially in the hot summer months. When you get dehydrated, your body is depleted of electrolytes. That, in turn, can cause a Charley Horse. This is an easy fix - if you find yourself with bad leg cramp, make sure to up your water intake!
Mineral deficiencies
Speaking of electrolytes, there are a few minerals in particular that are important to keep your muscles working the way they should. One example is magnesium, a mineral that many people are deficient in. Others are potassium and calcium. While staying hydrated will help you retain these important minerals, it's a good idea to take a look at your diet and examine your micronutrient intake. If you're missing out on these guys, try adding more foods that contain them into your diet. One good way to do this is with a daily log of your food and water consumption.
Working out in the cold
Extreme cold makes it difficult for your muscles to both contract and relax, so they tend to stiffen up and cause cramping down the road. This doesn't mean you have to nix working out in the cold entirely. It just means you'll need to wear more layers when you exercise and take extra care when the temperature falls into the single digits.
Circulation problems
There are a dozen different health conditions that could cause circulation problems, but if you find your diet and water intake are spot-on and you're still getting Charley Horses, it's a good idea to speak with your doctor. If something is hindering you're circulation, you'll want to remedy that as soon as possible.
Beyond nutrition and hydration, there are a few ways you can help prevent getting Charley Horses in the future:
Slow and steady training
We don't mean that every workout you do needs to be slow and steady, but it's important to ease into new kinds of physical activity. This will cause your muscles to cramp up from shock - and it can mean serious Charley Horses for you later on.
Epsom salt baths
Epsom salt baths are popular among athletes and active people alike due to their muscular benefits. You can benefit from one whether or not you have Charley Horses, but they will certainly help alleviate any recurring cramping. As a bonus, Epsom salt baths
allow magnesium, an important mineral for muscular function, to soak into the body.
Lots of stretching
Stretching is a great way to help out with Charley Horses, whether you're stretching out your muscles after an episode or incorporating more into your daily workout routine. If you regularly experience leg cramps, it's also a good idea to do some stretching before bed.