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Stop headaches from stopping you
Your workout is going great until, seemingly out of the blue, you get a nasty headache. Now all you want to do is lie down.
Headaches can not only stop your workout, but also sideline you for the rest of the day or longer. Exercise-related headaches are common and understanding what triggers them is the first step toward prevention. Read on to learn what can cause these headaches, what to do if you feel them coming on, and how to prevent them.
Dehydration
If you don't hydrate well before and during exercise, you can open the door to dehydration headaches, especially when you sweat. Do you feel a headache? Stop and drink water or a low-sugar sports drink to replace lost fluids and electrolytes.
Prevent dehydration headaches by drinking water an hour before exercise and continuing to hydrate throughout exercise. Also drink when you are finished to help your body recover.
Wrong shape
Clenching your jaw, hunching your shoulders, or breathing irregularly during exercise can cause headaches. Of course, you don't do any of these things intentionally, but they are simple habits you can slip into. For example, hunched shoulders are common in cyclists who cycle through standing bike sprints, and a clenched jaw may occur if you have difficulty lifting weight.
Try to maintain proper form, keep your neck and shoulders as relaxed as possible, and pay attention to your breathing while exercising, especially during very strenuous activities. It can be difficult to know if your form needs adjustments during exercise. Therefore, ask an exercise professional to help you identify problems that may be causing headaches and make proper adjustments.
Gentle stretching can relieve headaches caused by muscle tension. If tense neck and shoulder muscles are common, a massage can also help relieve muscle tension.
Low blood sugar
Glucose, or blood sugar, is one of your body's main sources of energy. Hypoglycemia, the medical term for low blood sugar, literally means low blood sugar levels. In other words, you can run on empty. Headaches are often just a symptom of hypoglycemia. It may also make you feel shaky, weak, dizzy, lightheaded, or nauseated.
Never try to push through these warning signs. Stop what you are doing and immediately drink a carbohydrate-rich snack or drink such as an energy bar, glass of juice, or banana to raise your blood sugar. Give your body time to recover before resuming activity, or call it a day.
Keep your blood sugar stable by eating protein and complex carbohydrates before exercise to ensure you have enough fuel. Bring snacks to keep you going during longer sessions.
effort
Exercise headaches are exactly what they sound like – headaches caused by strenuous activities. During an intense workout, your muscles require more blood. One theory is that headaches occur when the blood vessels that supply the head and neck dilate. It is also possible that the muscles themselves tighten and cause headaches.
These throbbing headaches are usually not serious. However, if you have symptoms such as vomiting, loss of consciousness, or blurred vision, or your headache lasts more than a day, seek medical attention. It is important to rule out more serious causes. If symptoms are severe, seek emergency medical attention immediately.
Exercise headaches are more common when you exercise in hot weather or at higher altitudes. Avoiding exercise in such conditions, as well as avoiding activities that trigger headaches or reduce their intensity, can help prevent them.
If you're still plagued by exertional headaches, your doctor may recommend medication to take before exercise to keep them at bay.
Would you like to help your clients with targeted strategies for optimal health and well-being? Become an ACE Fitness Nutrition Specialist.