Exercise-induced headaches can be painful and frustrating, especially when you’re just trying to do something good for yourself. This type of headache is common and most athletes get them at some point, even if they’re only for a few minutes. 

Exercise headaches can occur after your workout or even during your session regardless of the type of exercise. According to a study published in Cephalalgia out of about 1,800 people from Norway, about 12% of participants had an exercise headache at least once in their life. Exercise-induced headaches are manifested by pulsating pain and can last from five minutes to 48 hours. So, why do these annoying pains happen? 

1. Improper form

There are lots of unknown reasons for headaches, including exercise headaches. Actually, doctors don’t have an exact answer for why they occur. However, there are some solid theories based on the physiological responses people experience due to physical activity.

Poor form can provoke muscle tension that can turn into a headache, especially if you’re using your shoulder or neck muscles. Activities such as weight lifting, pushups, crunches, and running can cause neck tension if they are done improperly. If you’re using your neck muscles during workout, try some gentle stretches afterward. 

2. Dehydration

Dehydration is actually a very common cause of exercise headaches. It may sound surprising but when your brain is dehydrated, it can swell a bit, and physical load can make it worse. Fatigue can also trigger a headache especially along with dehydration.

The best headache treatment option, in this case, is optimal hydration. According to the American College of Sports Medicine, the recommended water intake is 16 to 20 ounces at least four hours before exercise. Also, don’t forget to drink when you’re thirsty during your workout. If your dehydration is caused by a hangover and a lack of sleep, you simply need a rest.

3. An increased heart rate

Since physical activity increases your heart rate, your muscles and brain require more oxygen which causes your blood vessels to dilate for the increased circulation. This might increase blood pressure in your brain that results in a short-term headache.

Warming up allows that process to happen more gradually. You’ll increase blood flow to the muscles and get your circulation ramping up. Therefore, don’t forget about warming up before your workout. A proper warm out should take at least five to 10 minutes.

4. Stress 

If you are sure that you are well hydrated and slept well but you’re still experiencing a headache after exercise, it might be caused by stress. Stress is always accompanied by high cortisol levels. Since exercise can increase cortisol even more, which can easily result in a headache.

Stress is a powerful mess maker that is able to wreak havoc on your body. And when you add a workout your body may not be able to handle the stress. 

If you think that physical activity might make you feel better and decrease your stress levels, you may want to consider swapping your regular routine with something more chill like yoga that can fight any kind of stress. Poses such as the cat-cow, seated forward fold, and Shavasana can help your mind and body relax.

5. Holding your breath 

Improper breathing during workouts especially during HHIT may be the cause of your exercise-induced headache. People often unconsciously hold their breath during effort which can increase intracranial pressure and this results in a headache. Pay attention to how your breath during your workout and make sure you are not holding breath throughout your movement.