Use these tips to Prevent Charlie Horse Muscle Cramps!

How to Prevent Charlie Horse Leg Cramps

Prevent Charlie Horse Leg CrampsCredit:
Charlie Horse muscle cramps can be severely painful to anyone that has ever experienced this type of sudden pain. While these muscle cramps can occur anywhere in the body such as in the neck, back or thighs they are much more prevalent and typical in the calves and feet.

A Charlie horse happens when a muscle tightens and contracts to the point of spasm so severe that is creates a knot. A Charlie horse or other type of muscle cramp is a signal that the body is lacking some key ingredients - many of which can be obtained by having a well balanced diet.

Follow these important tips to prevent painful Charlie horse leg cramps in the future.

Things You Will Need


Balanced Diet






Step 1


Add 6-8 full 8oz glasses of water if you want to prevent Charlie horse leg cramps in the future. Muscles that become dehydrated are more likely to develop cramps, especially if over exercising. Fluids with added electrolytes should be used in moderation as many contain unhealthy added sugars.

Step 2

Increase the amount of Vitamin K in your diet

Add vitamin K to the diet daily to avoid getting Charlie horse cramping pains. Some
foods to include are pumpkin seeds, broccoli, cabbage, celery, snap beans, okra, rhubarb, cucumber, capers, soybeans, leeks, egg noodles, kiwi, pickles, cauliflower, peas, carrots, pumpkin, blackberries and peppers.

The RDA of Vitamin K is 90mg for the average adult.

Step 3

Add Potassium to your daily diet to prevent Charlie Horse pain.

Potassium is an important electrolyte that helps to maintain proper muscle function.
Add potassium to the diet daily if you want to prevent Charlie horse leg cramps. Find ways to include these foods to the diet: meat, fish, poultry, apricots, avocado, bananas, melons, brussel sprouts, mango, spinach, guava, watermelon, oranges, potatoes, most fresh fruits and vegetables. Coconut is often overlooked as a very high source of potassium with 142mg per 1/2 cup.

The RDA of Potassium is 3500mg for the average adult.

Step 4

Increase Magnesium to the daily diet.

Magnesium is important to transport potassium as well as metabolize vitamin D and calcium. It is found in most fresh fruits and vegetables as well as coffee, dried figs, black tea, wheat bran, horseradish, dill weed and fresh
basil, navy beans, watermelon, capers, and pumpkin seeds.

The RDA of Magnesium is 400mg for the average adult.

Step 5

Add daily Vitamin E to prevent Charlie horse leg cramps

Vitamin E (Tocopheral).

Vitamin E is a fat-soluble vitamin and antioxidant important in preventing Charlie horse leg cramps. The highest amount of vitamin E in a food item can be found in sunflower seeds with 7.4mg/serving. Other foods to include in the daily diet are sunflower oil, almonds, eggs, hazelnuts, peanuts, vegetable oils, turnip greens, tomatoes, pine nuts, peanut butter, wheat germ and avocado.

The RDA of Vitamin E is 15mg for the average adult.

Step 6

Add more Calcium to the daily diet to prevent Charlie horse leg cramps.

Calcium is an important mineral that helps muscles and nerves to function properly. Some of the necessary daily foods to include to prevent charlie horse cramps are milk, yogurt, eggs, cheese, soy, orange juice with calcium included, tofu, greens, beans, almonds and fish.

The RDA of calcium is 500mg for the average adult.

Step 7

Add daily Exercise with proper stretching.

Exercise will help prevent Charlie horse leg cramps by increasing blood circulation and the oxygen demand of muscles. Be sure to practice proper stretching before and after all exercising to reduce injuring muscles. Be sure to drink additional water to re-hydrate the body and muscles to avoid dehydration.

Step 8

Take supplements in liquid or sublingual form if diet alone does not provide the nutritional requirements to prevent charlie horse leg cramps.

Include daily vitamin and mineral supplements if the daily diet will not provide all of these essential nutrients to prevent Charlie horse leg cramps. Liquid and sublingual supplements are absorbed immediately and will be more effective than pills that take time to digest.

Step 9

Add Ginkgo Biloba to your nutritional regime.

Ginkgo Biloba is a Chinese plant that is known to increase blood circulation and may help to prevent Charlie horse leg cramps.

By following a well balanced diet which includes plenty of vitamins and minerals, you can prevent charlie horse leg cramps and the pain associated with muscle cramps for improved overall health and wellness.



Tips & Warnings

  • The average serving of any of these listed foods is generally 100mg-299mg so that you can use that as a guide to what the body needs.
  • Pregnant and lactating women typically will need much higher amounts of these posted RDA's so seek medical advice for your particular requirements.
  • Medications often delete the nutritional levels of foods so you should check with your doctor on your specific requirements.
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