Most of us have experienced it at some point; that crazy charley horse that wakes you out of a dead sleep with excruciating pain in your leg or foot. According to the Cochrane Database of Systematic Reviews, about one in every three adults is affected by muscle cramps in their lower limbs. In many cases, the pain is temporary and goes away on its own, but for some the cramps interfere with sleep, quality of life and daily activities.

Charley horse is another name for a muscle spasm. It can occur in virtually any muscle, but it is most common in the legs. These spasms are marked by extremely uncomfortable muscle contractions. The contracting muscles don’t relax for several seconds or more, and the pain can be severe. Charley horses can result in the muscle being sore for a few hours or even days.

It's not clear what triggers a charley horse to occur, but it is thought the cramp may be related to a rapidly firing nerve (up to 150 electrical dischargers per second), which causes the muscle to tense up, as opposed to an issue with the muscle tissue itself.

They occur most often during nighttime (especially in the elderly), pregnancy, or exercise. You are also more likely to get them if you have a neurological disease. The most common causes for these muscle spasms are: dehydration, poor circulation in the legs, overexertion, not stretching enough, mineral deficiency (especially magnesium, calcium, and potassium), and medication side-effect.

How can you prevent them?

First, make sure you are well hydrated. The general rule of thumb is that you should be drinking half your body weight in ounces each day. Also, be sure you are eating a balanced diet that provides plenty of minerals by adding organic leafy green vegetables, nuts and seeds. If you aren’t getting them through your diet, take a quality whole-food supplement. Stretch each day and increase your activity levels gradually.

If you are having a leg cramp, stand up to put weight on that foot and walk around to increase the blood circulation to the muscle. Stretch the muscle gently. Soaking in an Epsom salt bath may also help to relieve pain. Massaging the area and applying a heat pack, which will increase blood flow to the area, promoting healing and soothing pain, may also help.

For more information, contact Wendy Cunningham at haydenhealth@gmail.com.