12 Home Remedies For Charlie Horse (Leg Cramps) & Prevention

Nobody knows why charley horse is a term for leg cramps. Some claim that this ailment was named after Charley Radbourne, who was nicknamed Old Hoss, a baseball pitcher who experienced it during a game in the 1980s. Charley horse refers to regular cramps in the muscles of the legs and calves that develop as a result of a trigger. The triggers themselves can be of varying nature. If you want to find natural solutions to this medical issue, continue reading as we delve deeper into charley horse and its remedies in this post.

What Is A Charley Horse?

Charley horse is just another for a muscle spasm that is marked by uncomfortable muscle contractions. It mostly occurs in the legs. Charley horses are mostly spasmsⁱ  A sudden involuntary muscle contraction. in the calf muscles that occur particularly at night. When these muscle spasms do not stop for many seconds, it may result in severe pain. The good news is, there are many home remedies for muscle weakness which can help prevent this condition. Charley horse is identified by the onset of the following symptoms.

This condition is identified by the onset of the following symptoms.

Quick Tip

One theory states that the condition was named after a lame horse named Charlie that worked at the Chicago White Sox playing field in the 1800s.

Signs And Symptoms Of Charley Horses

The most common symptoms are:

• Your muscles may tighten and hurt.
• The muscles may begin contracting, resulting in uncontrollable muscle spasms.
• Although these spasms are often brief, they may sometimes last for several minutes.
• Prolonged spasms can cause intense pain and discomfort.

If you notice any of these symptoms, you may visit your doctor for a diagnosis. The diagnosis involves the discussion of your symptoms and medical history, followed by a physical examination. The doctor may also recommend blood tests or MRI exams if they suspect any underlying condition.

Charley horses can be brief or last for several minutes, but no more than 10 minutes in most individuals. This condition is mostly infrequent, but frequent spasms might hint at an underlying health issue. A few factors that can be held responsible for causing a charley horse are discussed below.

What Causes A Charley Horse?

The most common causes of a charley horse are:

• Inadequate or poor blood flow to the muscles
• Muscle injuries
• Exercising in an extremely hot or cold environment
• Overuse of specific muscles
• Stress, especially in the neck muscles
• Not warming up before exercises
• A compressed nerve in the spine
• Consumption of diuretics, which may lead to poor potassium levels
• Deficiency of minerals like sodium, potassium, and calcium in the blood
• Altered pH concentration in the blood
• Dehydration

While these were the general causes of this condition, various other factors may also cause leg cramps at night. For instance, diseases like diabetes, sclerosis, and cirrhosis may also cause leg cramps (1). In this case, it is advisable to seek medical help.

You may also experience nighttime leg cramps, also known as nocturnal leg cramps (NLCs), which can be a troublesome experience, and more so for those over the age of 60. While the exact cause remains unclear, several factors may contribute to these cramps.

Prolonged standing or physically demanding activities during the day could be a trigger. Certain underlying medical conditions like electrolyte imbalances, neurological disorders, hormonal or metabolic issues, and nerve or arterial compressions may also cause these cramps. Additionally, these cramps might also be associated with other health conditions like heart failure, nocturnal apnea, and depression (1).

A few factors can put you at a higher risk of developing a charley horse. They are discussed below.

Risk Factors For Charley Horse

• Activities that involve sports or athletics
• Age – Infants and older adults are at a higher risk.
• Obesity
• Medication like diuretics or statins
• Smoking tobacco

Before moving on to the natural remedies that can help in the treatment of a charley horse, here are some basic tips you can follow to obtain relief right after you experience a leg cramp.

What To Do When You Get A Leg Cramp

When you experience a leg cramp, the following actions may provide immediate relief:

• Stretch the cramped leg and massage it gently. You can try foam rolling to ease the pain.
• If you have a calf cramp, put your weight on the affected leg and bend your knee slightly.
• If you can’t stand, sit on a chair or floor and stretch your leg.
• Follow with the application of a heat or cold compress on the cramped muscles.

Although these steps may provide relief, they are not permanent cures. Hence, you can give any one or a combination of the following remedies a shot for combating charley horse successfully.

How To Fix A Charley Horse Naturally

1. Foot Massage
2. Pickle Juice
3. Epsom Salt Bath
4. Vitamins
5. Essential Oil
6. Bar Of Soap
7. Heat Or Ice
8. Apple Cider Vinegar
9. Turmeric
10. Cinnamon
11. Honey
12. Baking Soda

Home Remedies To Stop Charlie Horse

1. Foot Massage

You Will Need

Coconut or olive oil (optional)

What You Have To Do

1. Stretch your affected leg to its maximum.
2. Flex your foot towards your knee.
3. You can also grab your toes and gently flex them towards your knee.
4. Massage the affected muscles on the stretched leg with or without the oil.
5. Take a warm bath.

How Often You Should Do This

Do this whenever you experience leg cramps.

Why This Works

Stretching and massaging the cramped muscles can help relax them. This also enhances blood flow to the affected region and offers quick relief from a charley horse (1).

2. Pickle Juice

You Will Need

2-3 ounces of pickle juice

What You Have To Do

Consume pickle juice.

How Often You Should Do This

You must do this until the symptoms disappear completely.

Why This Works

Pickle juice is packed with minerals like potassium, sodium, magnesium, and calcium. Leg cramps can be caused due to a deficiency in these electrolytesⁱ  Key minerals in the blood that regulate muscle and nerve functions and hydrate the body. , and intake of pickle juice helps in restoring their levels (3).

3. Epsom Salt Bath

You Will Need

• 1 cup of Epsom salt
• Water

What You Have To Do

1. Add a cup of Epsom salt to a tub of water.
2. Soak in this for about 15 to 20 minutes.

How Often You Should Do This

Do this once daily or every alternate day.

Why This Works

As you are aware, magnesium deficiency is responsible for recurring Charley horses. Soaking in an Epsom salt bath replenishes the magnesium levels in your body, which, in turn, reduces the inflammation and pain associated with leg cramps and promotes muscle relaxation (4). It is a natural muscle relaxer, and it will make you feel much better.

4. Vitamins

Your body requires proper nutrition to function properly. Vitamins B complex and D are believed to work wonders for muscle cramps. In fact, a study has concluded that intake of B complex vitamin reduced muscle cramps in about 86% of the patients (5). Low vitamin D levels in your blood can also trigger muscle cramps (6).

Thus, it is important to consume foods rich in these vitamins like meat, eggs, dairy products, whole grains, and green leafy veggies.

5. Lavender Oil

You Will Need

• 6 drops of lavender oil
• 1 teaspoon of coconut oil

What You Have To Do

1. Mix six drops of lavender oil with a teaspoon of coconut oil.
2. Apply it to the cramped muscles and massage gently.

How Often You Should Do This

You must do this right after you experience a leg cramp.

Why This Works

The very aroma of lavender calms you down and soothes your anxiety (7). This, in turn, helps in relaxing your muscles. Also, the anti-inflammatory and analgesic activities of lavender oil help relieve inflammation, swelling, and pain in the affected area (8).

6. A Bar Of Soap

You Will Need

A small bar of soap

What You Have To Do

1. Before going to sleep, slip a small bar of soap under the covers, preferably near your feet.
2. Take the soap out the following morning.

How Often You Should Do This

You must do this every night.

Why This Works

Although there is no scientific evidence for this remedy, many individuals affected by charley horse or leg cramps swear by this. It is believed that placing a bar of soap underneath your sheets, near your feet, can provide relief from charley horses in due course of time.

7. Heat Or Ice

You Will Need

A hot or cold pack

What You Have To Do

1. Stretch the affected leg.
2. Apply a hot or cold pack to the cramped muscles.
3. Leave it on for 2 to 3 minutes and then remove it.
4. Repeat thrice.

How Often You Should Do This

You should do this whenever you are affected by a charley horse.

Why This Works

A hot pack increases blood circulation to the affected area, providing immediate relief from cramps. Whereas, a cold pack can numb the pain and reduce swelling (if any) (9).

8. Apple Cider Vinegar

You Will Need

• 2 teaspoons of apple cider vinegar
• 1 teaspoon of honey
• 1 glass of warm water

What You Have To Do

1. Add two teaspoons of apple cider vinegar and a teaspoon of honey to a glass of warm water.
2. Mix well and consume.

How Often You Should Do This

You must do this once daily.

Why This Works

Apple cider vinegar is packed with nutrients like calcium and potassium. Since leg cramps are often caused due to mineral deficiency, restoring the lost minerals by consuming ACV can offer relief from this condition (10).

9. Turmeric

You Will Need

• 1 tablespoon of turmeric powder
• Coconut oil (as required)

What You Have To Do

1. Take a tablespoon of turmeric powder and add a little coconut oil to it.
2. Apply the turmeric-coconut oil paste to the affected muscles and massage gently.
3. Leave it on for about 30 minutes before washing it off.
4. You can also mix a teaspoon of turmeric powder in a glass of hot milk and consume daily.

How Often You Should Do This

Do this whenever the leg cramp strikes for immediate relief.

Why This Works

Turmeric contains curcuminⁱ  A yellow chemical present in turmeric that works as an anti-inflammatory compound. , which is an anti-inflammatory compound. The topical application, as well as consumption, of turmeric can help reduce the inflammation, pain, and swelling associated with a charley horse (11).

10. Cinnamon

You Will Need

• 1 teaspoon of cinnamon powder
• 1 teaspoon of honey
• ½ cup of warm water

What You Have To Do

1. Mix a teaspoon each of cinnamon powder and honey in a glass of warm water.
2. Consume this concoction.

How Often You Should Do This

Consume this mixture twice daily, preferably every morning and evening.

Why This Works

Cinnamon is a multifaceted medicinal plant with a wide range of benefits. Given its anti-inflammatory properties, it is no surprise that cinnamon can work well in relieving muscle soreness and leg cramps (12).

11. Honey

You Will Need

2 teaspoons of honey

What You Have To Do

1. Consume two teaspoons of honey daily.
2. You can also mix honey with sunflower seeds or apple cider vinegar for additional benefits.

How Often You Should Do This

You must do this once daily.

Why This Works

Honey has powerful anti-inflammatory and analgesic properties that can soothe the inflammation and pain that accompany leg cramps (13).

12. Baking Soda

You Will Need

• ¼ teaspoon of baking soda
• 1 glass of water

What You Have To Do

1. Add one-fourth teaspoon of baking soda to a glass of water.
2. Mix well and consume immediately.

How Often You Should Do This

You must drink this right after you get a leg cramp.

Why This Works

Baking soda

is also known as sodium bicarbonate. Sodium deficiency can also be a possible trigger of your leg cramp. The intake of baking soda restores the lost sodium in your body and helps you get rid of a charley horse (14).

Along with these remedies, you should also maintain a healthy lifestyle by following a balanced diet, working out regularly, and keeping yourself hydrated. Sometimes, the issue may persist despite taking these measures. Learn when to see a doctor below.

When To Seek Medical Help?

It is recommended to visit a doctor if you experience the following:

• Severe pain
• Swelling
• Skin discoloration
• More frequent cramps
• Cramps that keep you from getting enough sleep
• Muscle cramps in other parts of the body

You may also try physical therapy, acupuncture, or chiropractic care but before that, you must also make some changes to your diet to combat recurrent leg cramps. Following the diet tips that are given below can help you recover faster from a charley horse.

Diet Tips

Foods that can help you fight charley horses are:

• Sodium-rich foods like cheese, beetroot, celery, carrots, meat, and fish.
• Potassium-rich foods like melons, citrus fruits, bananas, avocados, and dairy.
• Foods containing calcium like sardines, salmons, leafy vegetables, nuts, and tofu.
• Magnesium-containing foods like legumes, soybeans, pumpkin seeds, cocoa, dark chocolate, dried fruits, and yogurt.

Since deficiency in minerals is one of the leading causes of charley horses or leg cramps, following these diet tips ought to help.

There are also a few additional tips you must incorporate into your daily life to prevent the recurrence of this condition.

Prevention Tips For Leg Cramps

• Stretch before and after doing intense exercises.
• Do not strain the same muscles on consecutive days while exercising.
• Do not exercise in severe weather conditions.
• Keep your hydration levels up by drinking enough water throughout the day.
• Drink electrolyte-rich sports drinks like Gatorade.
• Do flexibility stretches before bedtime.
• Indulge in yoga exercises that require stretching like the Cobbler Pose, Stick Pose, Palm Tree Pose, etc.
• Quit smoking.
• Avoid consuming caffeinated drinks and drugs.

Quick Tip

Adjusting your sleep position may reduce the risk of leg cramps. You may use your pillows to keep the toes pointed upwards (if sleeping on your back) or hang your feet off the end of the bed (if sleeping on your stomach). This may help relax your feet while you rest.

Frequently Asked Questions

When should I call the doctor for a charley horse?

You must see a doctor for a charley horse if:

• there is a swelling in the leg
• you are suffering from severe pain
• there are skin discolorations

Is charley horse a sign of early pregnancy?

Leg cramps or charley horses are quite common during pregnancy, especially in the third trimester.

Is charley horse a sign of a blood clot?

Charley horses are usually a symptom of a medical condition called deep vein thrombosis. This is often a result of a blood clot in one of the deep veins of your body.

How long does a charley horse last?

Charley horses usually last for a few seconds. However, in some individuals, they may last for a few minutes – but not more than 10 minutes.

Can a charlie horse cause damage?

No, it doesn’t. Though it is painful and needs proper care, it would not cause any damage to your body.

How do you massage a charlie horse?

Apply pressure to the site of the cramp with your thumbs. Maintain the pressure for 2–3 minutes. Massage until the muscle has relaxed, and then you may continue applying gentle pressure for a few more minutes.

What are some charlie horse self-care tips to manage the pain?

You can try stretching and massaging the affected muscle in circular motions to help alleviate the pain. Use hot and cold ice packs and take over-the-counter painkillers.

Illustration: Home Remedies For Charlie Horse (Leg Cramps) & Prevention

Image: Stable Diffusion/StyleCraze Design Team

Suffering from Charley horse leg cramps? Click on this helpful video to learn about some simple remedies to ease the pain and get relief.

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Dr. Sudhansu SinghBPT

   

Dr. Sudhansu Singh is a Physiotherapist, Sports and Musculoskeletal Physiotherapist, and Neuro Physiotherapist with 8 years of experience. He is a member of the Federation of Indian Manual Therapists (FIMT) and an active member of the Delhi Council of Physiotherapy and FIMT Australia Association.

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Shaheen NaserHealth & Wellness Writer

 

Shaheen holds a postgraduate degree in Human Genetics and Molecular Biology from Bharathiar University. She is a Geneticist with proficiency in Biotechnology, Immunology, Medical Genetics, Biochemistry, Microbiology, and Genetic Counseling.

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Arshiya SyedaCo-Editor-in-Chief

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Dipti SharmaBeauty & Lifestyle Writer

Dipti is a health and wellness writer specializing in holistic health practices. She graduated from Maharishi Dayanand University, Haryana, and has worked closely with Ayurvedic doctors, which has given her a deep understanding of traditional remedies and their applications.

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