Exercise Headaches: Why You Get Headaches After Working Out

You finish a workout feeling like a superhero… and then your head decides to audition for a drumline.
If you’ve ever wondered why exercise sometimes comes with a side of headache, you’re not alone.
“Exercise headaches” (also called exertional headaches or workout headaches) can pop up during or after activityespecially when you push hard, lift heavy, or train in heat.

The good news: many exercise headaches are primary (meaning annoying but not dangerous).
The important news: sometimes head pain with exertion is a red flag that deserves medical attention.
Let’s break down what’s going on, what you can do about it, and when you should stop Googling and start calling a clinician.

What is an exercise headache, exactly?

An exercise headache is head pain that starts during strenuous activity or within a short time after.
Many people describe it as throbbing or pulsating, often on both sides of the head, and it may last minutes to hours (sometimes up to a day or two).

Clinicians usually divide exercise headaches into two buckets:

• Primary exercise headache: not caused by another medical problem. Think “your body’s pressure/flow response to hard effort.”
• Secondary exercise headache: caused by an underlying issue (for example, a blood vessel problem). This is less common, but it’s the reason the warning signs matter.

Why workouts can trigger headaches (the body mechanics)

Exercise changes your body fast: heart rate climbs, blood pressure rises, breathing patterns shift, temperature goes up, and blood flow increases.
Most of the time, those changes are great. Sometimes, they also create the perfect storm for head pain.

1) Blood vessels widen and pressure spikes

During intense effort, your body increases blood flow to deliver oxygen and remove waste.
That can involve blood vessels widening (vasodilation) and temporary increases in pressure, including inside the skull.
In some people, this “rush” triggers a throbbing headacheespecially with sustained hard exercise.

2) Holding your breath (hello, Valsalva)

Heavy lifting and high-effort moves often come with a sneaky habit: breath-holding.
When you brace hard and hold your breath, pressure in the chest rises and blood return to the heart changesyour head may feel it.
If you tend to get headaches when squatting, deadlifting, or pushing heavy, your breathing strategy might be part of the story.

3) Dehydration and electrolyte shifts

If you sweat a lot and don’t replace fluids (and sometimes sodium), blood volume can drop and your body works harder to circulate.
Dehydration can also irritate pain pathways and make headaches more likelyespecially in hot, humid conditions.

4) Low blood sugar (or just “I forgot to eat”)

Hard workouts burn fuel. If you train fasted, skip meals, or go long between snacks, your blood sugar can dip.
For some people, that brings on dizziness, weakness, and a headache that feels like your brain is filing a formal complaint.

5) Heat, humidity, and high altitude

Training in heat raises body temperature and pushes your cardiovascular system to work harder.
High altitude can add another challenge: less oxygen in the air means your body has to adapt, and headaches can be part of that adjustmentespecially if you ramp up intensity quickly.

6) Neck/shoulder tension and form issues

Not every “exercise headache” is purely about blood flow.
If you clench your jaw, shrug your shoulders while running, crane your neck during cycling, or strain during lifts, you can irritate muscles and nerves that refer pain to the head.
This can overlap with tension-type headaches or trigger migraine in people who are prone.

Primary exercise headache: the common, usually-benign kind

Primary exercise headache is often described as a bilateral throbbing pain that starts during or shortly after strenuous exercise.
It tends to show up with sustained, high-effort activityrunning, rowing, swimming, intense cycling, or heavy lifting.

Patterns many people notice:

• It’s most likely during “all-out” effort or sudden intensity spikes.
• It can be worse in heat or at higher elevations.
• It may come in clusters for weeks or months, then disappear for a while.

Even though primary exercise headaches are often harmless, it’s still smart to get evaluated if this is new for youespecially if you’ve never had exertion-triggered head pain before.
The goal is to rule out secondary causes and confirm you’re dealing with the benign variety.

Secondary exercise headaches: when the headache is a warning sign

Secondary exertional headaches happen when activity triggers pain because of an underlying condition.
These are less common, but they’re the reason clinicians take exertion-related headaches seriouslyespecially the first time.

Potential (not exhaustive) underlying causes can include:

• Bleeding around the brain (such as subarachnoid hemorrhage), often linked with sudden, severe “thunderclap” pain.
• Blood vessel problems like aneurysm, reversible cerebral vasoconstriction syndrome (RCVS), or artery dissection.
• Structural issues such as Chiari malformation (where brain tissue extends into the spinal canal), which can cause exertion-triggered head pain.
• Other neurological conditions that change pressure or blood flow dynamics.

This does not mean your post-workout headache automatically equals something scary.
It means the pattern of the headache mattersand some patterns shouldn’t be ignored.

Red flags: when to stop exercising and get medical help

If any of the following happen, treat it as urgent and get medical care right away (ER/urgent evaluation):

• Thunderclap headache: sudden, explosive pain that peaks within seconds to a minute (“worst headache of my life”).
• Neurological symptoms: weakness, numbness, confusion, fainting, trouble speaking, vision loss, severe dizziness, or new imbalance.
• Fever, stiff neck, or a new rash with the headache.
• New headache after head/neck injury or a fall.
• A major pattern change: headaches becoming more frequent, more intense, or lasting longer than usual.
• First-time exertional headache that is severe or different from your typical headaches.

If you’re unsure, err on the side of getting checkedespecially with sudden-onset or unusually intense pain.

How a clinician figures out what’s going on

Diagnosis usually starts with a careful history and exam:
when the headache starts, what it feels like, how long it lasts, what triggers it, and whether you have any “red flag” symptoms.

If the presentation suggests a secondary cause, a clinician may recommend imaging (like MRI/CT) and sometimes additional testing.
The point isn’t to be dramaticit’s to be thorough. Exertion-triggered headaches can overlap with serious conditions, and ruling those out is what allows you to return to exercise with confidence.

Prevention: a practical playbook to stop headaches after workouts

If you’re dealing with primary exercise headaches (or you’re still sorting it out with a clinician),
these strategies often help reduce frequency and intensity.

Warm up like you mean it

Jumping from zero to “final boss” intensity is a common trigger.
Try a gradual warm-up for 10–15 minutes: light cardio, dynamic mobility, and a few ramp-up sets before your working sets.
The goal is to let your cardiovascular system and blood vessels adjust smoothly.

Fix your breathing (especially during lifting)

Bracing is important, but constant breath-holding can be a headache machine.
Practice exhaling through the hardest part of a rep and inhaling on the reset.
If you’re learning heavy lifts, a coach can help you brace effectively without turning your head into a pressure cooker.

Hydrate earlier, not just “during”

If you show up dehydrated, chugging water mid-workout is like trying to pay rent with spare change.
Aim for consistent hydration across the day.
For long, sweaty sessions, consider electrolyte replacement (especially sodium), particularly in hot weather.

Eat a small pre-workout snack

You don’t need a feast, but a small mix of carbs and protein can help stabilize energy.
Examples: a banana with peanut butter, yogurt and fruit, toast with eggs, or a simple granola bar.
If you’re prone to migraine, consistent meal timing can matter even more.

Train smart in heat or at altitude

Heat and altitude are “difficulty modifiers.”
Reduce intensity, increase rest, and build up gradually.
Cooling strategies (shade, fans, lighter clothing, cold fluids) can make a bigger difference than sheer willpower.

Check your setup: posture, jaw, and neck

If you finish runs with your shoulders up by your ears, your neck may be doing overtime.
Relax the jaw, keep shoulders down and back, and adjust equipment (bike fit, treadmill posture, lifting technique).
Small form tweaks can stop a big headache.

What to do when a headache hits mid-workout

• Stop and downshift: don’t try to “power through” a new or severe exertional headache.
• Cool down: slower movement, controlled breathing, and a cooler environment can help.
• Hydrate: sip water; consider electrolytes if you’ve been sweating heavily.
• Fuel if needed: if you haven’t eaten in a while, a quick carb can help (fruit, sports drink, crackers).
• Track it: note intensity, timing, triggers, and durationhelpful info if you talk to a clinician.

Over-the-counter pain relievers may help some people, but they aren’t a long-term strategyespecially if headaches are frequent.
If you’re a teen, talk with a parent/guardian and a clinician about what’s appropriate for you.

Treatment options for recurring primary exercise headaches

If you’ve been evaluated and a clinician confirms primary exercise headache, there are medical options that can help.
These are typically considered when lifestyle fixes aren’t enough or headaches are disrupting training.

Preventive medications (clinician-guided)

Some clinicians prescribe medications taken before exercise or on a schedule to prevent headaches.
Common examples discussed in medical resources include:

• Indomethacin (a prescription anti-inflammatory) for prevention in some patients.
• Propranolol (a beta-blocker) used in certain cases for prevention.

These medications aren’t for everyone and can have side effects or interactions.
This is firmly in “talk to your clinician” territoryespecially if you have asthma, blood pressure issues, stomach ulcers, kidney problems, or take other medications.

Exercise headaches vs. migraine: similar, but not identical

Exercise can trigger migraine in some people, and migraine can look like a workout headachethrobbing pain, sensitivity to light, nausea, and feeling wiped out.
A clue that it’s migraine: you may have a history of migraine, symptoms beyond head pain, or headaches that last longer and respond to migraine-specific strategies.

If you suspect migraine, prevention often includes consistent sleep, regular meals, hydration, stress management, and smart training progressionplus targeted medical options when needed.

Bottom line: you don’t have to “earn” headaches to earn fitness

Most headaches after workouts are manageable once you identify your triggers: sudden intensity jumps, breath-holding, dehydration, heat, low fuel, or form issues.
But because exertion headaches can sometimes signal something more serious, the safest move is to get evaluated if the headache is new, severe, sudden, or comes with red flag symptoms.

Experiences: What exercise headaches feel like in real life (and what people learn from them)

Here are a few common “exercise headache” scenarios people describeplus the simple adjustments that often make a big difference.
If any story sounds uncomfortably familiar, you’ll know where to start.

Experience #1: “It only happens on leg day… right when the weight gets heavy.”

A lot of people notice the headache starts during big compound liftssquats, deadlifts, heavy pressesusually near the hardest reps.
The pain often feels like a sudden pressure wave or a pounding sensation that builds fast.
When they think back, the pattern is classic: intense bracing, jaw clenched, neck tight, and breathing that quietly disappears for a few seconds.

What often helps: practicing a consistent breathing rhythm (exhale through effort), lowering the load temporarily while cleaning up technique, and adding longer rest between sets.
Some lifters also find that a longer warm-up and a few “ramp sets” prevent the headache from ever starting.
The lesson: lifting hard is fineturning every rep into a breath-holding contest is optional.

Experience #2: “The headache hits after a long run, especially in the heat.”

This one tends to show up in warm weather or humid conditions, often after steady cardio.
People describe finishing the run and then, within minutes, feeling a pulsing headache that makes them want to lie down in a dark room and negotiate with the ceiling fan.
Sometimes there’s also dizziness or a “washed out” feeling.

What often helps: starting the run well-hydrated, carrying fluids for longer sessions, and adding electrolytes when sweat losses are high.
Many runners also benefit from adjusting pace on hot days (slower is still training) and choosing cooler times to run.
The lesson: your body can’t out-sprint the sun, and pretending you’re heatproof is not a fitness goal.

Experience #3: “I get a headache when I work out before breakfast.”

Some people love fasted traininguntil the headache shows up like an unwanted motivational speaker.
The headache may be dull at first, then intensify as the workout goes on, especially with intervals or higher effort.
When they add up the clues, they realize they’re running on fumes: not much food since the night before, plus caffeine, plus effort.

What often helps: a small pre-workout snack (even 150–250 calories), or shifting hard sessions to a time when fueling is easier.
A simple banana, toast, yogurt, or a sports drink can be enough to prevent the headache without feeling heavy.
The lesson: “No pain, no gain” was never supposed to apply to your brain’s glucose budget.

Experience #4: “It started on a trip to the mountains, and now it surprises me.”

At higher altitude, people sometimes notice headaches with exertion even if they’ve never had them at sea level.
The combination of thinner air, changes in sleep, travel stress, and dehydration sets the stage.
The headache may appear during hikes, runs, or even brisk walkingsometimes earlier than expected.

What often helps: acclimating gradually, dialing back intensity for the first few days, drinking consistently, and prioritizing sleep.
If headaches are severe, sudden, or paired with concerning symptoms, that’s a reason to get checked.
The lesson: your fitness didn’t disappearyour environment changed the rules, and your plan should change too.

Experience #5: “It’s not just the workoutmy neck is tight and my shoulders creep up.”

Some “exercise headaches” are less about cardiovascular intensity and more about tension.
People describe a headache that builds from the base of the skull, often after cycling, rowing, or strength training with poor upper-body positioning.
They might also notice jaw clenching or shallow breathing when pushing hard.

What often helps: adjusting posture (especially on bikes and during rows), relaxing the jaw, strengthening the upper back, and adding mobility work for the neck and thoracic spine.
Sometimes a physical therapist or qualified coach can spot a form issue in minutes that you’ve been unknowingly rehearsing for months.
The lesson: if your workout turns your shoulders into earrings, your head may file a complaint.

Across these experiences, the most consistent theme is this: exercise headaches are often a signalnot that you should stop moving, but that you should change how you’re moving, fueling, breathing, and progressing.
If headaches are new, unusually intense, sudden, or paired with red flags, get medical care.
Otherwise, small adjustments can often get you back to training without the “bonus soundtrack” in your skull.