WELLNESS
Exercise Triggered Migraines
Why does exercise sometimes cause Migraine?
We get told to exercise regularly, which will help reduce our migraine attacks. However, for some migraine sufferers, higher-intensity aerobic exercise doesn’t help; it can be a trigger for migraine attacks to occur.
I’ve spoken with a few migraineurs who used to love running but now have to keep it to a quick walk to avoid the pain that follows. Or they used to do competitive sports, but as they reached their 30s and 40s, they started to get a migraine after even a regular gym workout, never-mind a marathon or competition.
Like many things in the world of Migraine, this isn’t fully understood, and research is not as comprehensive as we would like it to be. A small dutch study from 2013 says, “Among migraineurs lifetime prevalence of exercise-triggered migraine attacks was 38%, regardless of migraine type (with or without aura) or gender.” [1]
Interestingly, those with exercise-triggered Migraine experience a specific type of Migraine. This type can be similar to other Migraines and may include symptoms such as neck pain, headaches and sensitivity in your ears, eyes and nose. [2]
How does exercise cause a Migraine Attack?
Multiple neurologists from the USA have testified that exercise or physical activities can be common triggers for Migraines. So, it is not uncommon that individuals who do strenuous physical activities experience migraines.
But how does it trigger a Migraine?
There isn’t enough study to prove how and why exercise causes Migraines, but it is evident that there seems to be a connection between the two.
Strenuous movements can bring about multiple risk factors that can lead to a Migraine, such as an increase in the lungs’ need for Oxygen, elevation in blood pressure, dehydration and a decline in blood sugar level. In addition, the environment an individual exercises in can also be a risk factor. [2]
Neck Pain as the Clue
In this same study, they found that “Neck pain as the initial migraine symptom during normal life migraine attacks, was more frequent in those experiencing exercise-triggered migraine attacks.”
And with Migraines, we know that most of us experience a ‘pro-dromal’ phase or symptoms that happen between 4 and 48 hours before the headache phase of a migraine attack. This initial neck pain could be part of the prodromal migraine phase. Although this study was small, and more research would have been helpful, it does give us information about whether to:
1) Prepare for an attack to happen, and
2) If you’ve found your migraines well managed and start getting neck pain after your workouts, it might be time to make sure you’re still focusing on managing your Migraine.
Getting our Lives back
Most of the people I know who get Migraines after exercise have managed this by avoiding the sports and activities that they love. While that might save us some pain, it’s no way to live.
“More than half of the patients reporting exercise-triggered migraine attacks abandoned the offending sport due to migraine.”
We deserve to enjoy our passions, and to exercise without paying for it with hours, maybe even days, of pain afterwards. I find that with most things Migraine related, we might feel powerless, but there are things we can do.
It comes down to a few steps:
1. Building Awareness
2. Managing our Migraine Threshold
3. Supporting our Sensitivities
Building Awareness
The first step is always becoming aware of what triggers our Migraines and what we feel before this happens. We might know we tend to get migraine attacks after exercising, but not always. You can journal or track on an app, and see if there are any connections between your stress, sleep, hydration, diet, or workout type and see if there is a connection there and between when you get a migraine after working out.
You can also record your migraine symptoms and what you felt just before. Did you experience neck pain? If so, that can be an easy way to tell a migraine is coming and take action, like with this free ‘DIY Your Migraine Relief Acupressure Routine!
Managing your Migraine Threshold
With migraines, you might notice you get them with a trigger sometimes, but not always. Or they might be varying intensity. This is because we have a ‘migraine threshold’. Or a point where several triggers build up to start the migraine process.
If we know exercise is an issue, we can look at other areas that might get us closer to our migraine thresholds, such as stress, hydration, hormonal function or other factors. By reducing the impact of other factors, we can increase our resilience to exercise.
Want to start managing your migraine threshold but don’t know where to start? Book an Initial Consultation Appointment with Christine McInnis, RCRT MARR and find your next steps to relief.
Supporting our Sensitivities
We also know, from the theories above, that there are actions we can take to lower the impact of exercise as a migraine trigger. This might just be a sensitivity that we have, but now that we have the awareness around it, we can support our bodies to lessen the impact at the moment.
If we know exercise may cause a migraine attack, what can we do?
To help support the potential causes of exercise-induced migraine attacks, there are a few things you can do before, after, and during your workout:
- Avoid exercise in hot, humid weather.
- Drink plenty of water during a workout.
- When exercising, it is best to do it in an air-conditioned area if possible.
- When travelling to a higher altitude, rest for two days after arrival to help your body acclimate to the new environment before exercising.
- If you’re already suffering from Migraines, avoid excessive weightlifting, running, rowing, swimming and football.
- Pay careful attention to your hydration before, during and after a workout.
- Eat protein at least one and a half hours before the workout.
- Warm up for 5 to 10 minutes before you start any form of vigorous exercise.
- Try paced breathing for 5 minutes before and after your workout to help support your nervous system. You can find a guided routine HERE.
As always, if you’re looking for support with migraines and hormone health, I’m here for you. Book an initial consultation appointment here to get individual support and resources or email christine@willowtherapies.ca to see if the 12-week ‘Master Your Migraines’ is a good fit for you.
With Kindness and Love,
Christine McInnis RCRT MARR
Willow Therapies is Christine McInnis, RCRT MARR. Advanced Reflexology Therapist, Mind-Body Hormone and Migraine Support, and Zone Face Lift Practitioner. The Willow Therapies Studio is located in South Headingley, 5 minutes from the West Winnipeg perimeter. Information on virtual services can be found at www.online.willowtherapies.ca