Post-Workout Headaches: Why You Get Them & How To Manage, From Fitness Experts

Stress is a well-known cause of tension headaches, which thankfully can be avoided with proper stress-reduction techniques. One great way to ease stress is through exercise—but in certain circumstances that physical exertion can simply exacerbate the headache (frustrating, we know).

It's first important to note that there are many possible causes of headaches, plus the type of headache and severity can also vary. A few common causes are neck pain, orthostatic intolerance1, inflammatory foods, and an altered gut microbiome, board-certified neurologist Ilene Ruhoy, M.D., Ph.D., tells mbg. Poor sleep, stress, and exercise may also be culprits.

"Commonly, exertion headaches are theorized to be caused by a dysregulation in the cerebrovasculature," functional medicine physician Leah Johansen, M.D., says. Meaning, the blood vessels in the brain are not functioning properly. 

"The most common reason for post-exertion headache is dehydration," Ruhoy says. "With strenuous exercise, increased blood flow and supply is important for the organs and muscles of the body. When we are dehydrated, we have less volume inside our vessels, and flow of blood is more difficult, especially against gravity up into the head." 

Blood sugar is one of the brain's primary sources of energy, and if the body is not properly fueled (aka fed) before working out, it can lead to low blood sugar or hypoglycemia in people with diabetes. One of the primary symptoms of this condition is a headache. 

When a post-workout or exertion headache strikes, Johansen says to cool down properly and adequately hydrate with an electrolyte solution. (Here: an easy homemade electrolyte drink.) 

Though over-the-counter anti-inflammatory drugs are only meant to be used in the short term, Johansen says they can be helpful at providing temporary relief from pain. "It's also important to be careful using nonsteroidal anti-inflammatory drugs (NSAIDs), as they can take a hit to the kidneys and cause stomach irritation," she adds. 

To prevent post-workout headaches altogether, Ruhoy emphasizes the importance of adding electrolytes when hydrating, the day before, directly before, and during exercise. 

"Electrolytes improve the osmolality of the plasma, and hence our kidneys won't flush as much free water out," she explains. "So added electrolytes can help maintain the intravascular volume." In other words, this helps to keep the blood circulating properly in the brain. 

Williams also recommends stretching the head and the neck or applying a heating pad to the back of the neck to loosen and warm up the area prior to working out. 

Depending on the severity, exercise-induced headaches may need to be evaluated by a doctor. Particularly if the symptoms are new or occur jointly with double vision, shortness of breath, nausea, or vomiting, Johansen says.