What Are Exertion Headaches and How to Prevent Them

What Are Exertion Headaches and How to Prevent Them

An exertion headaches is exactly what it sounds like. A headache brought on by hard physical activity. Whether you're lifting weights, running, biking, or even doing something as ordinary as coughing or sneezing, exertion headaches can hit you with a throbbing or pulsating pain, often on both sides of your head, or at the base of your neck. For us fitness enthusiasts, these headaches can be a real pain (get it?), especially if they start to interfere with your training.

Disclaimer - We’re not doctors, and we don’t pretend to be them on the internet. If you’re regularly getting headaches of any kind, you should talk with your doctor.

Ok, with that out of the way…

In this article, we'll cover:

• What exertion headaches are and what causes them.

• How long they usually last.

• What you can do to prevent them.

By the way… We’re Jonathan & Blakley. The owners of Digital Barbell. We’ve been helping regular people get in amazing shape for over a decade. If you like training and nutrition talk, be sure to subscribe to our YouTube Channel >HERE<, and check us out on Apple Podcasts >HERE< and Spotify >HERE<.

Jonathan & Blakley - Nice to meet you!

What Causes Exertion Headaches?

Exertion headaches, also known as exercise-induced headaches, usually happen when there’s an increase in blood flow to your head during physical activity. When you exert yourself, your heart pumps more blood, increasing pressure in your blood vessels, especially those in your brain. This sudden increase can cause the blood vessels to dilate, which is thought to trigger the pain.

Here are some common triggers for exertion headaches:

1. High-Intensity Physical Activity

High-intensity exercises like weightlifting, sprinting, or intense cycling are more likely to trigger exertion headaches. They can significantly increase your heart rate and blood pressure and kick your vascular system into high gear, which can lead to a headache.

2. Breathing Technique

Holding your breath while lifting heavy weights, a practice known as the Valsalva maneuver can put pressure on your head and neck. When you're lifting and holding your breath at the same time, you build pressure in your chest and head, which can set off an exertion headache in some people. That doesn’t mean you shouldn’t use the Valsalva maneuver though. It’s still one of the best ways to safely stabilize your core while lifting heavy weights. If you’re getting exertion headaches often while using this breathing technique, we’d recommend reaching out to a coach for help.

3. Dehydration

When you don’t drink enough water, your blood volume decreases, meaning your heart has to work harder to pump blood. Dehydration thickens your blood, making it harder for it to flow through your vessels, potentially leading to headaches during or after exercise.

4. Exercising in Heat or Humidity

Having lived in Houston for over 20 years, we get it. Sometimes you can’t escape brutally hot weather. If you're exercising in extreme heat or humidity, you’re already stressing your body more than usual. When your body overheats, blood vessels expand in an effort to cool you down, which, combined with the increased blood flow from exercise, can trigger an exertion headache.

5. Lack of Warm-Up

Jumping straight into hard or high-intensity exercise without a proper warm-up can also increase the risk of an exertion headache. Your body needs time to gradually adjust to the increased demand for blood and oxygen during exercise. Every workout we give our clients starts with a warmup that gets their heart rate up and prepares their joints for exercise.

6. Tension in Your Neck or Shoulder Muscles

If you're carrying tension in your neck or shoulders, whether from poor posture, stress, or less-than-idea lifting technique, it can make you more susceptible to exertion headaches. The muscles of your neck connect to your head and can add to the strain when you start exerting yourself. .

How Long Do Exertion Headaches Last?

Exertion headaches can last anywhere from a few minutes to several hours. Most of the time, the headache resolves itself within a couple of hours after you’ve finished exercising. However, in some cases, the headache can linger for up to 48 hours.

There are two types of exertion headaches to be aware of:

• Primary exertion headaches: These are generally harmless and short-lived, lasting a few minutes to a couple of hours. They usually don’t require any specific treatment beyond rest and hydration.

• Secondary exertion headaches: These are more serious and may indicate an underlying condition, such as a brain aneurysm, tumor, or vascular issue. If your exertion headache is accompanied by nausea, vomiting, double vision, or lasts longer than 48 hours, you should see a doctor as soon as possible.

While the majority of exertion headaches fall into the primary category, it’s important to monitor your symptoms closely. If you’ve never had one before and it comes on suddenly, or if it’s more severe than usual, it’s always a good idea to get checked out by your healthcare provider.

How to Prevent Exertion Headaches

Although exertion headaches can be a literal pain, the good news is that there are ways to prevent them. Here are some strategies you can implement to reduce your risk:

1. Stay Hydrated

One of the simplest ways to prevent exertion headaches is to stay properly hydrated. Make sure you’re drinking enough water throughout the day, especially if you’re planning to exercise. If you’re sweating a lot or exercising for a prolonged period, consider using an electrolyte drink to replenish lost fluids and maintain your blood volume. As a general rule, we recommend drinking to thirst and making sure your urine is a pale yellow color throughout the day. For most people, drinking half their weight in ounces of water per day gets the job done.

2. Warm Up Properly

Before diving into high-intensity exercise, spend at least 5–10 minutes warming up. This helps your heart and muscles gradually adjust to the demands of exercise, reducing the sudden spike in blood flow that can lead to headaches. A proper warm-up should increase your body temperature, get your heart rate up a little bit, and warm your muscles and connective tissue.

3. Focus on Breathing Technique

For heavy lifts, be sure not to hold your breath for multiple reps in a row. Instead, inhale and exhale between reps, allowing more oxygen to flow. For lighter exercises like curls, calf raises, and abs, try not to hold your breath at all.

4. Train in a Cool Environment

If possible, try to exercise in an air-conditioned environment or during cooler parts of the day if you’re outdoors. We know it’s not always possible, but this will help reduce the risk of overheating, which can trigger headaches. If you're working out in hot conditions, take extra breaks, make sure you’re hydrating, and try to stay near a fan.

5. Work on Posture and Muscle Tension

Regularly stretch your neck, shoulders, and upper back to relax and relieve tension in these areas. If you’re experiencing regular tension headaches, it may be worth checking your posture during exercises like squats, deadlifts, and shoulder presses, as poor form can put extra strain on your neck and shoulders. If you work at a computer all day, try to elevate your monitor to eye level, and don’t let yourself slump over at the shoulders

6. Gradually Increase Intensity

If you’re new to working out or you’re increasing your workout intensity, take it slow. Sudden jumps in intensity can shock your system and lead to exertion headaches. Gradually increasing the load, length, or speed of your workouts allows your body to adapt and lowers your risk of developing headaches.

7. Consider Over-the-Counter Medication

If exertion headaches are a recurring problem for you, talk to your doctor about whether it’s safe for you to take over-the-counter options like ibuprofen before exercise. This can help reduce the likelihood of a headache during intense workouts. However, this should be a temporary solution and not something you rely on long-term.

When to See a Doctor

Most exertion headaches are harmless, but there are some warning signs that indicate you should seek medical attention:

• The headache is sudden and severe (often described as "the worst headache of your life").

• It lasts more than 48 hours.

• It’s accompanied by nausea, vomiting, vision changes, or problems speaking.

• You experience confusion, dizziness, or loss of balance.

• You have a history of migraines, and this headache feels different from your usual symptoms.

In these cases, it’s crucial to rule out any underlying health issues.

Final Thoughts

Exertion headaches can be an annoying side effect of working hard in the gym, but they’re usually not something to worry about. By understanding what causes them and taking steps to prevent them—like staying hydrated, warming up properly, and focusing on your breathing technique—you can minimize the chances of them happening and keep your workouts on track.

If you do experience a headache, listen to your body. Rest, hydrate, and don’t push through the pain. And as always, if something feels off, consult with a healthcare professional to make sure it’s nothing more serious.

If you need an experienced coach and a workout program that meets you where you are and helps you get better results than ever, that’s what we do. Hit the button below to find out how we can help.