Weight training headaches are also known as exertional or primary headaches. The exact cause of these headaches is unknown. Theories suggest rapid and increased blood pressure or blood flow to the brain, strain on the cervical spine or tendons and increased pressure in the skull or chest all may contribute to this issue. Doctors initially work to rule out secondary or more serious issues such as brain tumors, hemorrhaging, aneurysms or reduced cardiac blood flow. Once a primary headache diagnosis is concluded lifestyle factors are considered, including dehydration, heat or humidity intolerance, as well as weight training techniques. (See References 1, 2 and 5)
Dehydration
Dehydration may cause or trigger a weight training headache because the body isn't able to adequately cool itself down. According to the American Council on Exercise (ACE), the body can lose more than a quart of water in an hour depending on the level of your exercise intensity. When you don't replace these fluids, muscle fatigue, cramping, lack of coordination and the inability to perform can result. (Reference 3)
ACE encourages drinking fluids before, during and after weight training. Water is the top choice for hydration, but salt does aid absorption. It is difficult to pinpoint specific fluid intake needs, but ACE recommends eight ounces of fluids 20 to 30 minutes before exercise, seven to 10 ounces of fluids every 10 to 20 minutes during exercise and eight ounces of fluids within 30 minutes of completing exercise. (Reference 3)
Valsalva Maneuver
The issue of Valsalva maneuver is important to know if you weight train. Valsalva maneuver may trigger weight training headaches and is especially dangerous to those with cardiac issues and high blood pressure. When you hold your breath and exert a great amount of energy there is increased chest and abdominal pressure. As chest cavity pressure increases, blood pressure also rises and blood flow to the heart and chest cavity is minimal, which then decreases blood flow to the brain. When you let go and breathe there is a sudden rush of blood to the heart and brain that can cause dizziness, headaches, seeing spots and even fainting. (Reference 2)
Heat and Humidity Intolerance
According to a study on weather and air pollution as headache triggers published in the American Academy of Neurology, exercise headaches are more prevalent when heat and humidity are high. (Reference 4) When it is hot and humid outside, hydration may be a key factor to help you deal with heat and humidity intolerance. The body's ability to cool itself is important while weight training. Your body temperature and blood pressure increase while you lift weights and the body loses fluids. Couple these issues with increases in temperature and humidity and you may find the trigger to your weight training headaches. (References 3, 4 and 5)
References
- John Hopkins Medicine: Primary Exertion Headache
- Dynamic Chiropractic: Athletic Headaches: Thomas Souza, DC, DACBSP: 1996
- American Council on Exercise: ACE Get Fit: Healthy Hydration
- American Academy of Neurology: Weather and Air Pollution as Triggers of Severe Headaches: 2009; 72: 922-927
- Mayo Clinic: Exercise Headaches - Prevention: February 2010
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