Occasionally, after I do some harder lifts, or taxing exercises, I get a headache.
Is having headache common after hardcore exercises? What could be the common cause?
This is especially common after squatting. Your whole body exerts tremendous amounts of pressure to make the lift, which leads to a rise in blood pressure, which in turn leads to headaches.
It’s probably either Exercise Induced Headache, or a stroke. If you’re reading this, it probably wasn’t the stoke thing.
So what can you do to fix it? Not lift heavy? Is there anything you can do to lift heavy and not have a headache?
Yes, there is. When you lift heavy, your blood pressure briefly skyrockets; that’s why your face gets all red, for example. EIH is caused by the fact that your cardiovascular system isn’t used to handling that much pressure, particularly the pressure in the veins and capilaries in your head.
The answer is to build up a tolerance, the same way you’d build strength in a muscle. The first step is to drastically reduce the amount of weight you’re using, and you’ll probably need to lower the volume, as well.
For example, the first time I got an EIH, I was benching between 280-300 pounds for singles, and probably doing 10 reps total. To fix this, I had to cut the weight all the way down to 135, and I was only doing around three sets of 5 reps. At that weight, I’d normally have been doing more like 8x8.
You’ll probably feel a little bit of pressure even at this low weight, but as soon as it starts to become pain, stop the lift. Don’t try for one more rep, don’t try for one more pound, put the weight back on the rack and breathe for a bit.
When you find that you can lift this lower weight without getting a headache, add a little weight, shoot for around five reps, and see how you respond. Again, as soon as you feel pain, stop the exercise.
I also did a little light cardio after I started feeling pain, which seemed to help even things out somehow. I don’t know if it really makes a difference, but it probably doesn’t hurt.
Your goal right now is not to build muscle, but to allow your CV system to catch up to your muscles, so don’t try to be a gym hero. In about two weeks, maybe three, you should be back to lifting your normal weight.
I am not a doctor, this is not medical advice, etc.
[quote]monkeypee wrote:
So what can you do to fix it? Not lift heavy? Is there anything you can do to lift heavy and not have a headache?[/quote]
Yes. Quit holding your breath during a lift. Make a conscious effort to exhale and inhale during the movement.
The good Professor (glad to see you back, by the way) is right. I actually assumed that you were breathing correctly, and that this hadn’t helped.
[quote]Professor X wrote:
monkeypee wrote:
So what can you do to fix it? Not lift heavy? Is there anything you can do to lift heavy and not have a headache?
Yes. Quit holding your breath during a lift. Make a conscious effort to exhale and inhale during the movement.[/quote]
What I do is, breathe in before lift, hold breath while lift, then exhale while bringing it down. Holding breath while lifting is important due to the fact that you can concetrate on the lift, and can therefore lift more, with proper form. I think there are more benefits.
I learned this via several books (pavel tastouranie(sp?)), and coaches (Mike Mahler). etc.
Do you suggest I don’t hold breath
[quote]monkeypee wrote:
Professor X wrote:
monkeypee wrote:
So what can you do to fix it? Not lift heavy? Is there anything you can do to lift heavy and not have a headache?
Yes. Quit holding your breath during a lift. Make a conscious effort to exhale and inhale during the movement.
[/quote][quote]
What I do is, breathe in before lift, hold breath while lift, then exhale while bringing it down. Holding breath while lifting is important due to the fact that you can concetrate on the lift, and can therefore lift more, with proper form. I think there are more benefits.
I learned this via several books (pavel tastouranie(sp?)), and coaches (Mike Mahler). etc.
Do you suggest I don’t hold breath [/quote]
That what was said.
I too would get a headache when hold my breath during squats, and it pretty much ruined my workout thereafter. Learn to breathe correctly.
[quote]monkeypee wrote:
Do you suggest I don’t hold breath [/quote]
No, I suggest you don’t hold your breath.
Prof X
Good to have you back. The cumulative IQ points jumped a bit with your return here. I’ll be looking forward to your “pearls of wisdom”.
Hope things are good in your life.
What was your rep range? When I last did a 20 rep squat set, I did not breathe properly and started feeling pain in the head by the 17th rep. I decided to finish it anyways since my training partner was telling to go for it. Big mistake, I ended up not training for another 10-12 days and would have a headache any time I lifted before I got rest in that time period.
I would only recommend holding your breathe when you ABSOLUTELY need to for something such as a powerlifting meet. Try to make it a habit to slowly let a breathe of air go out when your lifting up and you should be fine. But if you have a prolonged headache even days after lifting for any reason (especially when you try to lift again), take at least a week off, preferably 10+ days.
It’s not uncommon and I’ve read threads from other numerous posters who experienced the same problem.
I would like to get a little help along the same lines here.
I used to get the same thing…massive headaches only on leg days. Now, I try to exhale on the concentrics and it seems to alleviate the problem. I do still have the following problem and it doesn’t seem to go away no matter how I try to control my breathing. After about 3/4 through with each set, I feel like I am going to pass out. I have to stop for 15-30 seconds then finish the set.
I realize that feeling is oxygen deprivation but I have tried everything from taking no to 1-4 deep breaths before the eccentric phases, exhaling during the eccentric, exhaling during the concentric, etc.
Suggestions?
One other note…I don’t think it is a hydration issue either as I usually drink 20 oz water prior to getting there and another 40 to 80 oz during.
Thanks.
Never a headache during intercourse…usually that pretty much cures anything that is ailing me and I really don’t get bad headaches during leg days anymore. If anything, I will get a very mild headache that usually only lasts 2-3 minutes, and it is almost always associated with me not paying attention to how I am breathing.
My blood pressure is low/normal. Usually 110/70, occasionally going up to 120/80.
Also, when I feel like I am going to pass out it is only during the squats and hacks; I feel fine for the rest of the routine, which by the time that is over all I feel like doing is a few sets of inclined leg presses.
I don’t stop until my glutes touch the back of my shoes so I am beginning to wonder if that is creating an excess amount of thoracic pressure that is somehow restricting arterial flow.