Headache During or After Workouts? 4 Common Causes

Headache During or After Workouts? 4 Common Causes


Piercing pain at your temples, a throbbing ache in your forehead – we’ve all suffered the agony of headaches, and there are plenty of causes. Some of us are more likely to get them during or after exercise. 

Good to know:

Headaches are divided into two types: primary and secondary.

  • Primary headaches are triggered by exertion, tension, or not enough sleep.
  • Secondary headaches, however, are a symptom of another more serious underlying condition like high blood pressure, an infection, substance withdrawal, or a stroke. 

In this article, we’ll identify four common causes of headaches that can occur during and after exercise and give you tips for treating and preventing them. We’ll also uncover the truth about whether or not exercise can trigger migraines.

Important:

If you experience headaches that last for days, or if there are more days in a month that you suffer from headaches than without, you should consult a specialist. A medical professional can check to see if you are suffering from primary or secondary headaches, both of which can come from underlying conditions.

Table of contents: 

4 Reasons Why You’re Suffering From Headaches During Or After Workouts

Reason #1: Sustained, Strenuous Exercise

Primary headaches caused by strenuous physical activity are called exertional exercise or exercise headaches. These are described as throbbing, migraine-like pain across the whole head (bilateral headaches) and last between five minutes and 48 hours.(1,2) An extreme exercise headache can also cause vomiting and vision problems. It’s important to take exercise-induced headaches seriously.

Headache prevention

Exertion headaches often develop if you skip your warm-up, your workout is too strenuous, or your body overheats. That can encompass high temperature indoors or outdoors, or when you are at high altitudes, like on a tough hike in the mountains.

One way to prevent exertion headaches is to reduce the intensity of your workouts. These tips for running in the summer can help you cope with the heat and avoid dehydration.

Reason #2: Poor posture

Bad posture, stress, and poor form when you work out can cause tension, which can lead to headaches during or after exercise. Tension headaches are described as a constant ache that is usually felt on both sides of the head.(3)

Headache Prevention

Check your form during workouts and your posture throughout the day. Review these tips on proper running form and be aware of the most common mistakes are made during bodyweight exercises

Try using heat, massage, or doing exercises to relieve neck pain to relax your muscles if you get a headache after workouts.

Reason #3: Dehydration

Whether it’s from exercise or just not drinking enough fluids, dehydration is one of the most common causes of post-exercise headaches.

Avoid dehydration by calculating how much water you should drink each day with our liquid requirement calculator:

Headache prevention

Make sure you are drinking enough throughout the day. To add variety, you can include special sports drinks that keep you hydrated and provide your body with important micronutrients. 

Reason #4: Low blood sugar

Headaches after exercise are bad enough, but if you also feel weak, shaky, dizzy, or even nauseous, you may be experiencing the symptoms of low blood sugar and depleted energy stores. Always ensure that your body has enough energy to work out.

Headache prevention

If you notice the symptoms listed above when you’re exercising, you should take a break. You can refill your energy and increase your blood sugar by eating more carbohydrates

There are also a few foods that can trigger headaches and migraines or make them worse – usually in combination with other causes. Avoid these potential headache triggers(4)

  • alcohol (especially wine or beer) 
  • chocolate
  • caffeine
  • aged cheese
  • foods high in
    • monosodium glutamate
    • artificial sweeteners
    • and preservatives like nitrates or nitrites 

Can exercise trigger migraines?

Research on the connection between migraines and exercise is not very extensive. However, there are studies that show that migraineurs (people who frequently suffer from migraines) can experience exercise-triggered migraines. It is believed that the exertional headaches and tension headaches mentioned above are more likely to lead to a migraine.(5) If you are at risk of migraines, it is even more important that you prevent the four causes of headaches after exercise. 

The good news:

Studies also show that regular exercise can help prevent migraines or at least reduce the intensity of the pain. This is thanks to the endorphins produced during sports.(6,7)

Takeaway

Before you start working out, make sure you are hydrated and that your energy stores are full. Pay attention to your form and practice good posture while exercising. If you have a bad headache combined with dizziness, nausea, shakiness, and/or vomiting, stop your workout immediately and consult your physician. The same applies if you experience headaches that last several days.

***

 





Source link

Should You Be Working Out While Sick?

Should You Be Working Out While Sick?


During the cold months of the year, your immune system is sometimes weakened, making you more susceptible to sniffles, sore throats, or common colds. 

Normally, this wouldn’t be such a big deal, but what if it happens if you’re in the middle of your running or bodyweight training plan?

See our tips for dealing with  common cold symptoms, recommendations about getting back to training after being sick, and don’t forget to check out our training plan at the end of the article:

Common Cold Symptoms

Before we start: What is the common cold, and what are the symptoms?

The common cold…

Also simply known as a cold, it affects your upper respiratory tract (nose, throat) and is caused by a viral infection. It’s usually harmless and might last for seven to 10 days. Even if you don’t need to worry about a cold, go see a doctor if symptoms don’t get better.(1)

Common cold symptoms can be:

  • Runny nose
  • Congestion
  • Sore throat
  • Coughing
  • Sneezing
  • Headache

Please note:

To be safe and see if you’re really just suffering from a common cold and not COVID-19, take a test before you run outside or train in a gym or public space.

What to Consider When Exercising

Is it a good idea to keep training when being sick? Or is it better to take a break, so you don’t overstress your body or your heart? 

“As so often in life, the truth is in the details. When your body is busy fighting the common cold and speeding your recovery, training wouldn’t do your body any good. While it is true that exercise and sports strengthen your body’s defenses and immune system, this only applies to healthy bodies,” points out running expert Sascha Wingenfeld.

If all you have are the sniffles and no other symptoms, then a bit of exercise can do your body good. But make sure to pay attention to the following points:

  • The effort and intensity of your training session, such as running, should be very low. Keep reminding yourself to follow this rule. Under the circumstances, a fast walk might even be enough.
  • In winter, wear a scarf or a bandana over your mouth to protect yourself from cold air. That way you don’t breathe in the ice-cold air directly.
  • If it is too cold, you should think about doing an indoor sport for a change, working out in a gym or at home.
  • Drink more water than usual to keep your mucous membranes moist.
  • Make sure you get enough rest days. After your training, it is very important to get plenty of recovery time when you are not feeling 100%.
  • Dress warmer and change out of your sweaty clothes and into a dry outfit right after your workout.

Are you fighting flu-like symptoms such as fever or chills, cough, or a sore throat?

Then your immune system is already working full speed on your recovery. “In this case, any additional training would overstress your body,” explains Sascha. You run the risk of being sick longer and maybe even doing permanent damage to your body. Until your fever goes down and you really feel way better, rest is the name of the game

Please consider:

People taking medication often feel better and tend to return to their training schedule sooner. But you need to be careful about this. Often, you are still sick; it’s just that the medication is suppressing your symptoms, making you feel better.

“The more you train while you are sick, the worse your performance will be afterward. Due to the two-fold stress of healing your body and training, your body is overworked, and your performance will continue to decrease,” cautions expert Sascha. 

Treat yourself to a couple of days off instead of continuing to train without thinking. The more you take care of yourself, the faster you will be able to start training again.

5 Tips on How to Get Back to Running and Training After a Cold

Get back on your feet after a common cold:

  1. You should be symptom-free without medication for at least three days and feel 100% fit.
  2. You should take your first training session very easy: Choose a low-intensity run or workout, and short workout periods. Monitor the intensity of your workout using your heart rate.
  3. After the first training session, take another day off to recover. See how your body reacts to starting up again.
  4. Avoid high-intensity training for the same number of days you had to take a break due to illness. If you start training at a high intensity too soon, you can get sick again.
  5. See a sports medicine specialist for a check-up and get their OK before starting to train again.

Exercise After Being Sick: Training Plan to Get Back to Running

If you’ve been out of action for a while and are wondering how to get back into your running training, we’ve put together a 10-day training plan for you on our blog:

Training plan

Looking for more content on running and health issues? You might also be interested in our following articles:





Source link