Preventing Leg Cramps (“Charley Horses”)

Some of us experience painful leg cramps, also known as “Charley Horses” from time to time. While it is not known 100% what the cause of these muscle cramps or spasms is, there are some dietary/lifestyle changes and supplements you can incorporate into your day that can help prevent some of the typical causes.


It is incredibly important to be sure that you are drinking enough water during the day to stay properly hydrated. Dehydrated muscles are much more likely to cramp. You should be drinking at least half your body weight in ounces of water a day. For example, if you weigh 200 pounds, you should be drinking 100 oz. of water a day. If you have a very intense workout with lots of sweating, be sure to replenish your electrolytes with coconut water or a natural electrolyte drink (I don’t like Gatorade because of all the sugar and artificial colors they add).


Properly stretch your calves, quadriceps and hamstrings daily to avoid muscles becoming overly tight. When your muscles are tight, they are much more likely to cramp. You can find some good stretches here:


Some believe that charley horses are the result of a deficiency in several important minerals, mainly potassium, magnesium and calcium. Taking a daily supplement with 500-700 mg of calcium and about 250-350 mg in magnesium  will help provide your body with the proper balance it requires. For potassium, there are many great foods you can incorporate into your diet including broccoli, bananas, potatoes, tomatoes, cantaloupe, grapefruit and oranges.

Warm Soak

Soaking in a warm bath with Epsom salts is a great way to relax muscles and replenish magnesium. I find that soaking after a really intense workout helps prevent soreness in my muscles the next day.

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

2 thoughts on “Preventing Leg Cramps (“Charley Horses”)”

  1. Hello,
    I just felt I had to share with you my experience with reference to the article about leg cramps.
    I would like to direct you to a book entitled The Magnesium Miracle by Dr. Carolyn Dean, there is so much good life saving information in this book , it is a must read.
    Dr. Dean is a very caring , dedicated medical doctor,always finding ways to help the body heal itself, and while it is very difficult for people to believe that magnesium (that little mineral)opens the door to much improved health , we are just one of many thousands of people that know it to be true.While as she says-“calcium is necessary” ,it should always be a 1-1 balance, as in the absence of magnesium , calcium calcifies everything.IF there is a potassium deficiency , Dr. Dean says it always begins with a lack of magnesium first.
    While she is the first one to mention the benefits of Epsom Salt Baths , she also recommends getting magnesium into your system in many different ways ,because the bath will not supply all your needs, it used to be available through our vegetables(100yrs.ago) , however as a rule farmers do not put minerals back into our soils, (only chemicals) and tho vegetables may be green that does not indicate they are mineral sufficient, thereby we are probably all mineral deficient.
    My leg cramps and eye lid twitching have gone, as have other magnesium deficiency symtoms . The interesting part of this is -that we were and continue to eat loads of vegetables ( each day-Paleo diet ) , so you can imagine my shock , upon realizing that I was suffering from magnesium deficiency.
    Both my husband and I are just so grateful that we heard about Dr. Dean, magnesium and the improvements in our overall health .
    Thank you ,

    1. Thank you so much for sharing! I also read and enjoyed that book. I am so glad to hear you and your husband are on the road to your best health!


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