How to Handle a Charley Horse Muscle Spasm

A charley horse is a muscle cramp or spasm, a painful, involuntary contraction of the muscle, often in the calf or foot, causing moderate to severe pain. Charley horses occur most often while exercising, playing sports, after wearing high heels, or lying in bed, especially after vigorous exercise. Dehydration, overexertion and muscle fatigue are significant risk factors. Stretching prior to exercise may reduce the likelihood of experiencing a charley horse. A charley horse may last a few seconds or minutes.

Instructions

Daytime Charley Horse

• 1

  Hold the cramping muscle with your hand. Massage the cramping muscle gently. Pull back on your toes with your other hand.

• 2

  Point your toes upward to stretch the muscle and help relieve the cramp.

• 3

  Walk around with your weight on your heels.

• 4

  Apply ice packs for severe pain, especially if stretching and walking don't help.

• 5

  Drink water or a sports drink if the charley horse occurs after strenuous exercise to help rehydrate your body.

Nighttime Charley Horse

• 6

  Sleep on your side with your toes pointed to prevent nighttime charley horses.

• 7

  Avoid tightly tucking-in your blankets and sheets. Tightly-tucked sheets can cause your toes to bend down.

• 8

  Drink plenty of water to avoid dehydration. Reduce the risk of mineral deficiencies by eating plenty of fruits and vegetables.

• 9

  Hold the cramping muscle with your hand. Massage the cramping muscle gently. Pull back on your toes with your other hand.

• 10

  Point your toes upward to stretch the muscle and help relieve the cramp.