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How to Avoid Getting a Headache After Working Out

Make sure your workout isn’t cut short by head pain.

A good workout is likely to leave you with sore abs, biceps or quads. But for some people, exercise can result in a pain of a different sort. Getting a headache after exercising can stop you in your tracks and have you wondering what’s causing the pain. Learn more about exercise headaches, what triggers them and how you can prevent them from happening.

What Is an Exercise Headache?

Exercise headaches, or exertion headaches are a type of head pain that occurs immediately after physical activity.¹ If you ever experience throbbing and pain on both sides of your head after a strenuous workout, it is likely caused by an exercise headache.² Most cases of exercise headaches are harmless and can be easily treated with medication.² Exercise headaches can last anywhere between five minutes to 48 hours after a workout.¹

Headaches may be an unfortunate though common side effect of exercise for almost any type of athlete, but that doesn’t mean you need to steer clear of the gym or field. With a little know-how, headache sufferers can partake of all the benefits of exercise without being sidelined by head pain. In fact, when undertaken wisely, exercise may actually help prevent headaches and migraines in some.

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What Causes Headaches After a Workout?

It’s not entirely clear how exercise might trigger exertion headaches. Some scientists believe that exercise causes veins and arteries to dilate and increase pressure on the skull, which leads to head pain.¹ Exercising in hot and humid climates or at high altitudes can also increase the chance of headaches.² More studies are needed to say anything conclusively.

Exercise isn’t the only way you can get exertion headaches. Coughing, sneezing and straining to go to the bathroom can also cause these types of headaches.

How to Prevent Exercise Headaches

Thankfully, there are a number of things you can try to reduce the risk of getting an exercise headache. Here are a few simple steps to follow for your next workout:

Eat Well and Stay Hydrated. Dehydration and low blood sugar are your enemies. Make sure to eat a solid meal or snack and drink water at least an hour and a half before your workout. Staying hydrated is important, so remember to hit the water fountain during and after your workout to replenish fluids lost to sweat.¹ You may also want to eat a piece of fruit or a snack before or during exercise to prevent a sudden drop in blood sugar. Choose wisely and avoid snacks that could trigger headaches.

Warm Up and Cool Down. Carefully warming up and cooling down may feel unnecessary, but the sudden onset or cessation of exercise can trigger a headache in some people.¹ Take five or 10 minutes to stretch or slowly warm up and cool down before and after your session.

Choose Your Exercise Carefully. The most head-friendly workouts are mild aerobic exercises like jogging, swimming, walking and cycling. Exercising for 30 minutes three times per week is a reasonable goal, but tailor your routine to fit what you can handle. Give yourself about six weeks to settle into your new routine before you start evaluating its benefits. If you’re just starting to exercise, slowly ramp up your routine, as sudden increases in workout intensity can be a trigger.

Get Plenty of Rest. A lack of sleep paired with an intense workout is a recipe for disaster. Stay rested and try to get eight hours of sleep to keep your headaches at bay.¹ Exercise headaches can be treated with over-the-counter NSAIDs. Try Excedrin Extra Strength Headache Relief to relieve the pain and get you moving again.

SOURCES
Exertion Headaches. Cleveland Clinic.

https://my.clevelandclinic.org/health/diseases/21959-exertion-headaches. Accessed 8/24/2023.

Exercise headaches. Mayo Clinic.

https://www.mayoclinic.org/diseases-conditions/exercise-headaches/symptoms-causes/syc-20372276. Accessed 8/24/2023.

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