Kuinka Päästä Eroon Charley-hevosesta (jalkakrampit) - Syyt, Ruokavalio

2024 Kirjoittaja: Cecilia Ryder | [email protected]. Viimeksi muokattu: 2023-12-17 14:20

Kukaan ei tiedä, miksi jalkakramppeja kutsutaan charley-hevosiksi. Jotkut sanovat kuitenkin, että tämä tila on nimetty baseball-syöttäjä Charley Radbourne (lempinimeltään Old Hoss), joka kärsi siitä 80-luvun pelin aikana. Niitä usein esiintyviä kouristuksia jalkojen ja vasikoiden lihaksissa, joita esiintyy vaihtelevien laukaisijoiden jälkeen, voidaan kaikkia kutsua Charley-hevosiksi. Haluatko löytää luonnollisia tapoja käsitellä tätä lääketieteellistä ongelmaa? Jatka vain lukemista taitotiedon kanssa!

Sisällysluettelo

• Mikä on Charley-hevonen?
• Charley-hevosten merkit ja oireet
• Mikä aiheuttaa Charley-hevosen?
• Charley Horse -riskitekijät
• Mitä tehdä, kun saat jalkakrampit
• Kuinka korjata Charley-hevonen luonnollisesti
• Ruokavalion vinkit
• Ennaltaehkäisyvinkit jalkakramppeihin

Mikä on Charley-hevonen?

Charley-hevonen on vain yksi nimi lihaskouristukselle, jolle on ominaista epämiellyttävät lihasten supistukset. Se tapahtuu enimmäkseen jaloissa. Charley-hevoset ovat enimmäkseen vasikan lihasten kouristuksia, joita esiintyy erityisesti yöllä. Kun nämä lihaskouristukset eivät lakkaa muutaman sekunnin ajan, se voi aiheuttaa voimakasta kipua.

Tämä tila tunnistetaan seuraavien oireiden ilmaantuessa.

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Charley-hevosten merkit ja oireet

Yleisimmät oireet ovat:

• Lihaksesi voivat kiristyä ja satuttaa.
• Lihakset voivat alkaa supistua, mikä johtaa hallitsemattomiin lihaskouristuksiin.
• Vaikka nämä kouristukset ovat usein lyhyitä, ne voivat joskus kestää useita minuutteja.
• Pitkittyneet kouristukset voivat aiheuttaa voimakasta kipua ja epämukavuutta.

Charley-hevoset voivat olla lyhyitä tai kestää useita minuutteja, mutta useimmissa yksilöissä enintään 10 minuuttia. Tämä tila on enimmäkseen harvinaista, mutta usein kouristukset saattavat viitata taustalla olevaan terveysongelmaan. Muutamia tekijöitä, jotka voidaan pitää vastuussa charley-hevosen aiheuttamisesta, käsitellään jäljempänä.

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Mikä aiheuttaa Charley-hevosen?

Charley-hevosen yleisimmät syyt ovat:

• Riittämätön tai huono verenkierto lihaksissa
• Lihasvammat
• Harjoittelu erittäin kuumassa tai kylmässä ympäristössä
• Tiettyjen lihasten liikakäyttö
• Stressi, etenkin kaulan lihaksissa
• Ei lämmitä ennen harjoituksia
• Puristettu hermo selkärangassa
• Diureettien käyttö, mikä voi johtaa huonoon kaliumpitoisuuteen
• Mineraalien, kuten natriumin, kaliumin ja kalsiumin puute veressä
• Muutettu pH-pitoisuus veressä
• Kuivuminen

Muutama tekijä voi asettaa sinut suuremmalle riskille charley-hevosen kehittymiselle. Niitä käsitellään jäljempänä.

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Charley Horse -riskitekijät

• Urheilu tai yleisurheilu
• Ikä - Vauvoilla ja vanhemmilla aikuisilla on suurempi riski.
• Liikalihavuus
• Lääkkeet, kuten diureetit tai statiinit
• Tupakointi

Ennen kuin siirryt luonnollisiin korjaustoimenpiteisiin, jotka voivat auttaa charley-hevosen hoidossa, tässä on joitain perusvinkkejä, joita voit seurata saadaksesi helpotusta heti, kun koet jalkakrampit.

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Mitä tehdä, kun saat jalkakrampit

Kun koet jalkakrampit, seuraavat toimet voivat tarjota välitöntä helpotusta:

• Venytä ahdasta jalkaa ja hiero sitä varovasti.
• Jos sinulla on vasikan kramppeja, aseta painosi haavoittuneelle jalalle ja taivuta polveasi hieman.
• Jos et voi seistä, istu tuolilla tai lattialla ja venytä jalkaa.
• Seuraa levittämällä lämpöä tai kylmää puristusta ahtaille lihaksille.

Vaikka nämä vaiheet voivat tarjota helpotusta, ne eivät ole pysyviä parannuskeinoja. Siksi voit antaa minkä tahansa seuraavista korjaustoimenpiteistä tai niiden yhdistelmän laukauksen charley-hevosen torjumiseksi onnistuneesti.

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Kuinka korjata Charley-hevonen luonnollisesti

1. Jalkahieronta
2. Pickle mehu
3. Epsom-suolakylpy
4. Vitamiinit
5. Eteerinen öljy
6. Saippuapala
7. Lämpö tai jää
8. Omenasiiderietikka
9. Kurkuma
10. Kaneli
11. Hunaja
12. Ruokasooda

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Kodin korjaustoimenpiteet Charlie Horsein pysäyttämiseksi

1. Jalkahieronta

Tarvitset

Kookos- tai oliiviöljy (valinnainen)

Mitä sinun täytyy tehdä

1. Venytä haavoittunutta jalkaa maksimiinsa.
2. Taivuta jalkaa polvea kohti.
3. Voit myös tarttua varpaasi ja taivuttaa niitä varovasti polvea kohti.
4. Hiero venytetyn jalan lihaksia öljyllä tai ilman.
5. Ota lämmin kylpy.

Kuinka usein sinun pitäisi tehdä tämä

Do this whenever you experience leg cramps.

Why This Works

Stretching and massaging the cramped muscles can help relax them. This also enhances blood flow to the affected region and offers quick relief from a charley horse (1).

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2. Pickle Juice

You Will Need

2-3 ounces of pickle juice

What You Have To Do

Consume pickle juice.

How Often You Should Do This

You must do this until the symptoms disappear completely.

Why This Works

Pickle juice is packed with minerals like potassium, sodium, magnesium, and calcium. Leg cramps can be caused due to a deficiency in these electrolytes, and intake of pickle juice helps in restoring their levels (2).

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3. Epsom Salt Bath

You Will Need

• 1 cup of Epsom salt
• Water

What You Have To Do

1. Add a cup of Epsom salt to a tub of water.
2. Soak in this for about 15 to 20 minutes.

How Often You Should Do This

Do this once daily or every alternate day.

Why This Works

As you are aware, magnesium deficiency is responsible for recurring charley horses. Soaking in an Epsom salt bath replenishes the magnesium levels in your body, which, in turn, reduces the inflammation and pain associated with leg cramps (3).

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4. Vitamins

Your body requires various vitamins and minerals to function properly. Vitamins B complex and D are believed to work wonders for muscle cramps. In fact, a study has concluded that intake of B complex vitamin reduced muscle cramps in about 86% of the patients (4). Low vitamin D levels in your blood can also trigger muscle cramps (5).

Thus, it is important to consume foods rich in these vitamins like meat, eggs, dairy products, whole grains, and green leafy veggies.

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5. Lavender Oil

You Will Need

• 6 drops of lavender oil
• 1 teaspoon of coconut oil

What You Have To Do

1. Mix six drops of lavender oil with a teaspoon of coconut oil.
2. Apply it to the cramped muscles and massage gently.

How Often You Should Do This

You must do this right after you experience a leg cramp.

Why This Works

The very aroma of lavender calms you down and soothes your anxiety (6). This, in turn, helps in relaxing your muscles. Also, the anti-inflammatory and analgesic activities of lavender oil help relieve inflammation, swelling, and pain in the affected area (7).

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6. A Bar Of Soap

You Will Need

A small bar of soap

What You Have To Do

1. Before going to sleep, slip a small bar of soap under the covers, preferably near your feet.
2. Take the soap out the following morning.

How Often You Should Do This

You must do this every night.

Why This Works

Although there is no scientific evidence for this remedy, many individuals affected by charley horse or leg cramps swear by this. It is believed that placing a bar of soap underneath your sheets, near your feet, can provide relief from charley horses in due course of time.

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7. Heat Or Ice

You Will Need

A hot or cold pack

What You Have To Do

1. Stretch the affected leg.
2. Apply a hot or cold pack to the cramped muscles.
3. Leave it on for 2 to 3 minutes and then remove it.
4. Repeat thrice.

How Often You Should Do This

You should do this whenever you are affected by a charley horse.

Why This Works

A hot pack increases blood circulation to the affected area, providing immediate relief from cramps. Whereas, a cold pack can numb the pain and reduce swelling (if any) (8).

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8. Apple Cider Vinegar

You Will Need

• 2 teaspoons of apple cider vinegar
• 1 teaspoon of honey
• 1 glass of warm water

What You Have To Do

1. Add two teaspoons of apple cider vinegar and a teaspoon of honey to a glass of warm water.
2. Mix well and consume.

How Often You Should Do This

You must do this once daily.

Why This Works

Apple cider vinegar is packed with nutrients like calcium and potassium. Since leg cramps are often caused due to mineral deficiency, restoring the lost minerals by consuming ACV can offer relief from this condition (9).

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9. Turmeric

You Will Need

• 1 tablespoon of turmeric powder
• Coconut oil (as required)

What You Have To Do

1. Take a tablespoon of turmeric powder and add a little coconut oil to it.
2. Apply the turmeric-coconut oil paste to the affected muscles and massage gently.
3. Leave it on for about 30 minutes before washing it off.
4. You can also mix a teaspoon of turmeric powder in a glass of hot milk and consume daily.

How Often You Should Do This

Do this whenever the leg cramp strikes for immediate relief.

Why This Works

Turmeric contains curcumin, which is an anti-inflammatory compound. The topical application, as well as consumption, of turmeric can help reduce the inflammation, pain, and swelling associated with a charley horse (10).

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10. Cinnamon

You Will Need

• 1 teaspoon of cinnamon powder
• 1 teaspoon of honey
• ½ cup of warm water

What You Have To Do

1. Mix a teaspoon each of cinnamon powder and honey in a glass of warm water.
2. Consume this concoction.

How Often You Should Do This

Consume this mixture twice daily, preferably every morning and evening.

Why This Works

Cinnamon is a multifaceted medicinal plant with a wide range of benefits. Given its anti-inflammatory properties, it is no surprise that cinnamon can work well in relieving muscle soreness and leg cramps (11).

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11. Honey

You Will Need

2 teaspoons of honey

What You Have To Do

1. Consume two teaspoons of honey daily.
2. You can also mix honey with sunflower seeds or apple cider vinegar for additional benefits.

How Often You Should Do This

You must do this once daily.

Why This Works

Honey has powerful anti-inflammatory and analgesic properties that can soothe the inflammation and pain that accompany leg cramps (12).

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12. Baking Soda

You Will Need

• ¼ teaspoon of baking soda
• 1 glass of water

What You Have To Do

1. Add one-fourth teaspoon of baking soda to a glass of water.
2. Mix well and consume immediately.

How Often You Should Do This

You must drink this right after you get a leg cramp.

Why This Works

Baking soda is also known as sodium bicarbonate. Sodium deficiency can also be a possible trigger of your leg cramp. The intake of baking soda restores the lost sodium in your body and helps you get rid of a charley horse (13).

You must also make some changes to your diet to combat recurrent leg cramps. Following the diet tips that are given below can help you recover faster from a charley horse.

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Diet Tips

Foods that can help you fight charley horses are:

• Sodium-rich foods like cheese, beetroot, celery, carrots, meat, and fish.
• Potassium-rich foods like melons, citrus fruits, bananas, avocados, and dairy.
• Foods containing calcium like sardines, salmons, leafy vegetables, nuts, and tofu.
• Magnesium-containing foods like legumes, soybeans, pumpkin seeds, cocoa, dark chocolate, dried fruits, and yogurt.

Since deficiency in minerals is one of the leading causes of charley horses or leg cramps, following these diet tips ought to help.

There are also a few additional tips you must incorporate into your daily life to prevent the recurrence of this condition.

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Prevention Tips For Leg Cramps

• Stretch before and after doing intense exercises.
• Do not strain the same muscles on consecutive days while exercising.
• Do not exercise in severe weather conditions.
• Keep yourself hydrated by drinking enough water throughout the day.
• Drink electrolyte-rich sports drinks like Gatorade.
• Stretch before bedtime.
• Indulge in yoga exercises that require stretching like the Cobbler Pose, Stick Pose, Palm Tree Pose, etc.
• Quit smoking.
• Avoid consuming caffeinated drinks and drugs.

The remedies discussed here will only exhibit their full potential if you lead a healthy lifestyle as well. So, keep that in mind if you wish to achieve permanent relief from your leg cramps.

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Do you use any other remedies to get rid of a charley horse? Let us know how they worked for you in the comments section below.

Expert’s Answers for Readers Questions

When should I call the doctor for a charley horse?

You must see a doctor for a charley horse if:

• there is a swelling in the leg
• you are suffering from severe pain
• there are skin discolorations

Is charley horse a sign of early pregnancy?

Leg cramps or charley horses are quite common during pregnancy, especially in the third trimester.

Is charley horse a sign of a blood clot?

Charley horses are usually a symptom of a medical condition called deep vein thrombosis. This is often a result of a blood clot in one of the deep veins of your body.

How long does a charley horse last?

Charley horses usually last for a few seconds. However, in some individuals, they may last for a few minutes – but not more than 10 minutes.