Charley Horse
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Charley
Horse The web sites quoted below indicate
that dehydration and mineral imbalances can cause a charley
horse. Drinking adequate water and supplements of calcium,
magnesium, vitamin D and B12 may prevent charley horse problems.
"* In most of the cases, Charlie horses are the late
responses of straining a muscle during exercise, or otherwise.
* Charley horse might be the result of an electrolyte
or mineral imbalance in the body.
* In some of the cases, Charlie horses have been found to
be a signal of the onset of a vascular disease.
* At times, kidney dialysis has lead to the occurrence of
Charley horse in the muscles.
* Low levels of minerals, such as potassium or calcium,
in the body can be one of the reasons for Charlie horses.
* Low level of liquids in the body, while exercising, might
be a probable cause of Charley horse.
* Some spasms, especially in the neck area, might be the
result of taking too much stress.
* Charley horses in the upper leg are mainly caused by activities
like running or jumping.
* Some of the spasms occur because of the irritation of
the nerve that connects to a muscle.
* The most common type of Charley horse, found in the calf
region, is often the result of kicking while swimming."
(1)
- Mineral deficiency.Occasionally, charlie horses
are caused by an imbalance of potassium, calcium
or magnesium in our bodies.
- Dehydration.Dehydration is one of definite
causes of muscle cramps, because our body needs
water to act as lubricant for our joints and muscles.
- Calcification. Calcification happens the mineral
calcium gets into soft tissue and hardens. This
happens when calcium is not properly absorbed
by your body.
- Side effect. It can be a side-effect to medications
like statins (cholesterol lowering medications)
and prednisone (medication for allergic disorders).
(2)
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'For women, I also recommend trying a combination of 500-700
mg of calcium and half that amount of magnesium divided
into several doses throughout the day and one before bed.
Make sure you eat plenty of potassium-rich foods such as
bananas, tomatoes, potatoes, broccoli, cantaloupe, oranges
and grapefruit. You may also want to consider having your
iron levels checked, as low levels can contribute to leg
cramps, especially at night. Warm baths can help ease cramps,
and both massage and acupuncture are worth exploring. If
you smoke, stop now. And, in addition." (3)
"There are several factors associated with muscle cramps.
One factor that influences muscle cramps is a mineral deficiency
or an imbalance of electrolytes such as magnesium, potassium,
calcium, and sodium. Electrolytes are certain minerals that
play an important role in muscle function. Low levels of
any of these minerals can allow the muscle to contract,
but prevent it from relaxing, Some researchers believe a
mineral imbalance can negatively affect blood flow to the
muscles and that a deficiency of some minerals, like potassium,
can interfere with the muscles’ ability to use glycogen,
a sugar that is the muscles’ main source of energy."
(4)
"First, consider adding essential electrolytes, i.e.,
magnesium, potassium, etc. Sodium is an electrolyte; however,
most people get plenty of it in their diet. Sodium should
only be a nutritional concern if your intake is low or you
sweat a lot while working or exercising. If either of these
two instances are the case, then replacing sodium is something
you should consider. Besides sodium, other important electrolytes
are magnesium, potassium, and chloride. Magnesium, for instance,
is an essential mineral involved in muscle function that
helps muscles to contract and relax. A few years ago, researchers
in the United Kingdom found that 300 mg of supplemental
magnesium (as magnesium citrate) reduced nighttime or nocturnal
leg cramps in individuals who suffered chronic leg cramps.
Like magnesium, potassium is an electrolyte found in your
muscles. In fact, when your muscles contract, they release
potassium into the surrounding tissue. Chloride is an electrolyte
that helps your body regulate the level of fluids in your
body. Chloride is an important electrolyte to remember,
since dehydration can be a contributing factor to muscle
cramps or charley horses." (5)
| 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 overdue 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. (6)
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"Leg cramps can have a lot of origins. If they are
only at night, I often think of minerals. The top minerals
that alleviate leg crams are magnesium and calcium.
Since lab test for either of these are not particularly
accurate or easy to interpret, I usually suggest a therapeutic
trial. I suggest starting with magnesium. A dose of 100
to 150 mg of magnesium glycinate taken about an hour before
bed is a good start. You can take up to 400mg/day - but
this is best in divided doses to avoid the laxative effect.
If you see no result from magnesium in 3 to 4 weeks, I would
add calcium at 500mg at bedtime. Try to find a product that
also supplies at least 400 IU of vitamin D. If this still
fails, the other nutrients I would look at are iron and
B12. These can both easily be tested for with simple labs,
and when deficient are associated with night-time leg cramping."
(7)
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