Headaches After Exercise: Causes and How to Prevent Them

For some people, going for a run produces what is known as a ‘runner’s high’, which is a short-lived feeling of euphoria or relaxation. But for others, running can bring on something less pleasant: headaches. Adam Taylor from Lancaster University finds out why they happen and how to stop them.

Exercise or exertional headache was first described by researchers in 1968. They tend to occur during or after rapid, strenuous physical activity – such as running, sneezing, lifting heavy objects, or sex. While symptoms vary from person to person, exertional headaches typically involve a throbbing feeling on both sides of the head, which some describe as similar to a migraine. They can last anywhere from a few minutes to a few days. Some people may also experience multiple episodes of headache. But despite affecting anywhere between 1% and 26% of adults (and up to 30% of adolescents), there is still limited scientific data on exertional headaches.

This may be because they are not painful enough to make them worse when people stop exercising, or because they overlap with symptoms of other headaches (such as migraines), which means their Instead people are treated. So in all likelihood, they may be more common than we think.

But where studies have been done with small numbers of people, such headaches appear to be most common in people aged 22 to 40, although they often start before the age of 30. for about 80% of the small number of victims who participated. More research will be needed to establish more clearly whether men are more likely to have them and, if so, why.

why are they

When we exercise, blood flow to the brain increases to ensure that there is enough oxygen to keep our bodies moving. But it also means that there is an increase in the amount of CO2 our brains need to get rid of the heat. To deal with this, our blood vessels dilate and this dilation can cause pain. Because everyone’s anatomy and physiology is different, for some people the extra demands that this places on their circulatory system may be enough to trigger a headache. But for others, certain conditions can cause headaches.
Exercising in hot weather is an example of this. The brain naturally runs at a much warmer temperature than the rest of the body, and it cannot dissipate heat through the skin by sweating. The only way to get rid of the heat is for the blood vessels to dilate to increase blood flow through the brain, helping to take away some of the heat.

Since hot and humid weather already elevates the brain’s temperature, adding exercise to the mix only makes it hotter, giving our blood vessels even more inflammation to cope with. This may explain why some people only get the typical throbbing headache when they exercise on a hot day.

Training at altitude also increases the likelihood of exertional headaches. This is due to the reduced oxygen-carrying capacity of the blood at altitude. This means that more blood has to go to supply the brain with the necessary oxygen, which leads to swelling and pain.
People with a personal or family history of migraines may also be more likely to get exertional headaches. This is probably because the same changes that migraines bring on – such as changes in blood vessel size – are also involved in exertional headaches.

how to stop them

Exertion headaches will get better soon after you stop exercising. This will usually happen within an hour or two, after your heart rate has decreased and the brain’s demand for oxygen has decreased. But if your headache is also linked to dehydration, it will probably take a little longer to resolve until you replenish your fluid levels. This usually takes about three hours.

If symptoms persist or your headache is particularly painful, over-the-counter pain medicines – such as paracetamol or ibuprofen – may help. But if exertional headaches are a common experience for you, you can talk to your doctor about trying some prescription medications that can ease symptoms and in some cases make these headaches less likely to occur.

There are also things you can do to prevent exertional headaches from occurring in the first place. It is thought that strenuous exercise followed by a long period of inactivity can lead to headaches, as your cardiovascular system is not fit enough to cope with the demands.
This is why it is good to slowly get back into exercise if you haven’t exercised in a while. It’s also good to warm up slowly each time you exercise to help your circulatory system cope with the changes in blood pressure and flow. Staying hydrated is also important. It ensures that the blood vessels of the brain can function properly. Adequate rest will also ensure that the brain functions at its best and help you feel less sensitive to pain.

Although exertion headaches are bothersome, they shouldn’t prevent you from exercising, especially in hot weather when they can be more common. Warming up gradually and avoiding hot days or altitude can help reduce your risk. Trying other types of exercise that don’t involve sustained high heart rate levels — such as yoga or weight lifting — may be beneficial.