What Causes Charlie Horses?
HEY SAM: I’m training for a marathon, and keep getting cramps in my calf muscle at night while I sleep. What causes charlie horses?
-Natalie, Los Angeles
No one really knows what causes Charlie Horses (or leg cramps) but we know they often “run in the family” due to genetics. If you’ve been exercising more than normal, or engaging in strenuous activity, you’re more likely to get them. Studies show that about 70 percent of adults over 50 suffer from the occasional leg cramp in the middle of the night.
To reduce occurrences, drink more water during the day and make sure you are getting regular exercise and aren’t just a “weekend warrior.” Stretch your legs often during the day, especially if your occupation is sedentary. Some say taking a magnesium supplement helped reduce their problem, but the jury’s still out on whether or not this supplement really helps or if it’s a placebo effect. —Sam
July 9th, 2008 at 12:12 am
In addition to magnesium, potassium is important, especially if one is on a low carb regimine where they have cut out regularly eating bananas. I find that sleeping with a pillow under the back side of my knees (I sleep on my back) which keeps my knees bent, eliminates calf cramps when asleep. In the morning, if I do a waking up stretch, while still in bed, I make sure that my knees are very bent and the stretch is just an upper body one.
I find that the homeopathic leg cramp pills are effective to relieve a cramp also drinking quinine water (tonic water) also helps. Regularly doing calf stretches is a very good way to keep cramps from occuring and if it feels like one is coming on, immediate calf stretches usually stops the occurance.
July 9th, 2008 at 12:12 am
Just a thought…to reiterate the comment from the coach….
potassium tablets seem to help within 36-48n hours. It is difficult to eat enough bananas to get yourself back up to speed in as little time. It has been my experience that by taking a potassium tablet every day I have no more leg cramps at night. It depends, of course, upon how much potassium you normally take in on a daily basis.
July 9th, 2008 at 12:12 am
People with heart conditions should consult their physician before taking potassium supplements. Dangerous conditions may result.