Exertion Headaches...anyone gone through this?

[grubman]

I got one in a big way about 3 leg workouts ago. I felt them a little on upper body days, but the two subsequent leg days I felt them in a big way. This morning I was lying on my gym floor holding my temples waiting for the pain to go away.

After that, I had to look it up to see what I had, and found this pretty quick: http://www.apexllc.org/articles/exertion-headaches/

Fit what I had exactly. I've really been hitting legs extra hard, going really deep on squats, and actively pushing out an extra rep every single set. I was seeing some real improvement on my stubborn legs in a short time...and then this! All the causes (except the neck position) were present when I got it (even, unintentionally, holding my breath like an idiot trying to bust out that extra rep).

So...anyone else get this? Does the cure (week off, followed by 2 weeks of light upper body, followed by a week of leg isolation exercises) sound about right to you?

[Cdem]

I have had these a few times years ago. A week off followed by going light for a few weeks has always worked for me. I can feel the pain in the back of my head if I try to lift without an adequate break after having one. Breathing is always at the for front of my mind now.

[angrypenguin54]

Best thing you can do is to stay well hydrated. Take a good deload week and then build back up slowly.

[BieberFeverBrah]

This happens whenever I go to failure, I feel it at the back of my head, excruciating pain, the first few times it happened I thought I was having a brain aneurysm, srs.

Basically I don't go to failure anymore. I should probably make sure I'm breathing correctly.

[MecGen]

So...anyone else get this?

They are quite common, I have got them twice BAD. There is a very good thred on the subject here about it. In a nut shell, could mean nothing or worst case its could be a brain bleed. Serious.

Regards

[GKC45]

I went through a bout of this last year. I thought I was having another stroke. For several weeks, the slightest exertion would bring on tremendous headaches. Even having sex, when my wife was doing all the work, brought them on. They went away as mysteriously as they started.

[Mr. Someday]

Anytime I leave the gym with one after leg day I know it was a good workout.

[x-trainer ben]

So I have been getting them and attributed it to the pre workout and red lining it at the gym. Glad to know that it is a common issue and not the supp.

[DuracellBunny]

Google benign exertional cephalalgia

[olyw8lifter]

I've gotten them a few times. Really sucks. Typically I get them with heavy higher rep sets of squats, like 20 rep breathing squats. No matter how well I breathe on them, I get the headache around rep 12-18 depending on the weight. I just don't go that high of reps anymore. The last time was worst, so I did what they said and took the week off, then light lifting, but no squats.

[grubman]

Thanks guys. Went to bed last night with the congested feeling still in my head, but woke up this morning feeling fine (well, except my legs feeling like rubber). I'll take a week off and then start testing the water with some lighter weights. Funny how a couple weeks of not lifting sounds like forever when are so used to doing it.

[gbnpc]

Be careful with these as others stated, they could end up as a brain bleed due to the pressure build-up from intense lifting and weakened cerebral vessels take the brunt of the pressure. Make sure to breathe with all your lifts and presses and take adequate rest periods. we aren't as young as we used to be.

[BB12s]

When's the last time you have your BP checked and or stress level of day-to-day life?

[Jayjoe]

Easy fix: use a mouthguard like for boxing or football.

Not only does it help with the problem, it allows you to really bite down hard and squeeze out a couple more reps.

Shock Doctor is a spendy brand, cheep ones work just as well.

[grubman]

When's the last time you have your BP checked and or stress level of day-to-day life?

Often enough...doctors always marvel at how perfect it is and what great shape I'm in. I credit it to clean living, a healthy diet, and my job (city letter carrier...which means I walk a lot every day). I'm sure the weight lifting doesn't hurt either

[grubman]

Just a follow up (since the thread has re-appeared on the front page). I took a week off, then worked out at about 50% for a week. I just started this morning (on a full body workout) at full strength (Except for legs, which caused the problem, I'm going to stay at about 50% for another week before going full strength). No pain today, so I'm assuming all is good.

[ChristoRed]

Just a follow up (since the thread has re-appeared on the front page). I took a week off, then worked out at about 50% for a week. I just started this morning (on a full body workout) at full strength (Except for legs, which caused the problem, I'm going to stay at about 50% for another week before going full strength). No pain today, so I'm assuming all is good.

Bump; was just wondering if the headaches have ever come back?
I got a real bad bout of exertion headache for the first time ever on Tuesday after destroying my legs. On Wednesday I tried to train, did one set but had to leave, Thursday, Friday and Saturday I trained very light, but still felt a bit of nausea at certain moments.

[grubman]

Bump; was just wondering if the headaches have ever come back?
I got a real bad bout of exertion headache for the first time ever on Tuesday after destroying my legs. On Wednesday I tried to train, did one set but had to leave, Thursday, Friday and Saturday I trained very light, but still felt a bit of nausea at certain moments.

Nope, never came back after taking the time off. Of course, I take other measures to make sure it doesn't happen again, like making sure I'm always hydrated when working out, and never unconsciously holding my breath on heavy lifts.

[ElrondHubbard]

OK, I assume I'm about to get a schoolin' here, but good:

I had read that on heavy lifts such as squats and deadlifts you're supposed to hold your breath and keep it inside your abdominal cavity to increase your inter-abdominal pressure and thus the stiffness of your core. A weight-lifting belt is supposed to give you something to brace against while you do that.

Is that just bro-science, then?

[grubman]

OK, I assume I'm about to get a schoolin' here, but good:

I had read that on heavy lifts such as squats and deadlifts you're supposed to hold your breath and keep it inside your abdominal cavity to increase your inter-abdominal pressure and thus the stiffness of your core. A weight-lifting belt is supposed to give you something to brace against while you do that.

Is that just bro-science, then?

Someone else will have to answer that, as I never heard it before. I know I was holding my breath a little too long on the bottom during the initial push up, and that is what caused my brain to pop. Now I breath in on the way down and exhale as soon as I start up, and have been having no problems.

[ElrondHubbard]

Someone else will have to answer that, as I never heard it before. I know I was holding my breath a little too long on the bottom during the initial push up, and that is what caused my brain to pop. Now I breath in on the way down and exhale as soon as I start up, and have been having no problems.

Specifically, there's this Layne Norton tutorial on squats. I've seen similar advice for deadlifts and other lifts, but I'll have to dig it up.

http://www.bodybuilding.com/fun/how-...-tutorial.html

[Jason193]

Bump; was just wondering if the headaches have ever come back?
I got a real bad bout of exertion headache for the first time ever on Tuesday after destroying my legs. On Wednesday I tried to train, did one set but had to leave, Thursday, Friday and Saturday I trained very light, but still felt a bit of nausea at certain moments.

How's your pre-workout? I'd suggest deloading for a week or so - then reevaluate how you feel after that. That generally does the trick for me.

[olyw8lifter]

OK, I assume I'm about to get a schoolin' here, but good:

I had read that on heavy lifts such as squats and deadlifts you're supposed to hold your breath and keep it inside your abdominal cavity to increase your inter-abdominal pressure and thus the stiffness of your core. A weight-lifting belt is supposed to give you something to brace against while you do that.

Is that just bro-science, then?

Yes, ideally you would take a breath, squat down, and as you get past the sticking point, exhale slowly, then set yourself for next rep and take another breath. All while keeping braced in your core. The problem with most exertion headaches is dehydration, and holding your breath for multiple reps in high rep sets. For instance, breathing squats (i.e. 20-reppers with your 10RM) can cause it. You have to really monitor your breathing and make sure you're drinking plenty of water.

When I got my headaches, it was usually one of two things: slight dehydration and tightening up the traps (hunching the upper back) while in high rep sets. By rep 17 or so, headache would start.

[ElrondHubbard]

Yes, ideally you would take a breath, squat down, and as you get past the sticking point, exhale slowly, then set yourself for next rep and take another breath. All while keeping braced in your core. The problem with most exertion headaches is dehydration, and holding your breath for multiple reps in high rep sets. For instance, breathing squats (i.e. 20-reppers with your 10RM) can cause it. You have to really monitor your breathing and make sure you're drinking plenty of water.

When I got my headaches, it was usually one of two things: slight dehydration and tightening up the traps (hunching the upper back) while in high rep sets. By rep 17 or so, headache would start.

That's informative. Comforting too, since I do take care to have plenty of water on hand and drink a sip after almost every set, and I definitely take a breath between reps, and except for pushups I don't do high reps. I've occasionally had a little twinge late in my workout, but never a full-blown headache.

[Bando]

OK, I assume I'm about to get a schoolin' here, but good:

I had read that on heavy lifts such as squats and deadlifts you're supposed to hold your breath and keep it inside your abdominal cavity to increase your inter-abdominal pressure and thus the stiffness of your core. A weight-lifting belt is supposed to give you something to brace against while you do that.

Is that just bro-science, then?

This is known as the Valsalva maneuver and I use it. I mostly use it for singles, for rep work you need all the oxygen you can get. It will bleed over a little into rep work, but actually holding my breath, I save for 1RM's.

If your BP is fine it's just another variable. If you have hypertension then I would probably not do this as it spikes your BP quite a bit.

[mikenorwood961]

I went through a bout of this last year. I thought I was having another stroke. For several weeks, the slightest exertion would bring on tremendous headaches. Even having sex, when my wife was doing all the work, brought them on. They went away as mysteriously as they started.

Exactly this.

[ElrondHubbard]

This is known as the Valsalva maneuver and I use it. I mostly use it for singles, for rep work you need all the oxygen you can get. It will bleed over a little into rep work, but actually holding my breath, I save for 1RM's.

If your BP is fine it's just another variable. If you have hypertension then I would probably not do this as it spikes your BP quite a bit.

Thanks, Bando. This helps. Fortunately, my blood pressure is excellent, so I feel like I have some leeway to experiment.

[tS0UL]

A couple of years ago I got them for a 2-3 week period. I'm sorry mate but I don't have any advice other than make sure you drink enough water and you have a healthy diet. I think mine just went away on their own after relaxing in the gym a bit.

[ChristoRed]

A couple of years ago I got them for a 2-3 week period. I'm sorry mate but I don't have any advice other than make sure you drink enough water and you have a healthy diet. I think mine just went away on their own after relaxing in the gym a bit.

Thanks for everyone's help - here's my update.

Tuesday 9th of February 2016 - Onset of exertion headache (for the first time ever) while doing the most difficult drop set on the leg press I've ever done; before this I had already done 8 sets of squats and 5 sets of hack squats - So i was pretty burned out.

Wednesday 10th - Tried to train, instantly the pain came back, I left the gym straight away.

Thursday & Friday 11th & 12th - Trained triceps on Thurs, and biceps on Fri - very light, with no exertion, headache was still present, but not necessarily overpowering - kind of a dull pain inside my head.

From Saturday the 13th - Thursday 18th I took 600mg Ibuprofen before my workouts and this kept the headaches at bay (still training to 50% of capacity, not exerting myself).

Friday the 19th - Tuesday the 23rd - Increased my training to 75% capacity, no longer taking any ibuprofen and feeling much better in the gym. Focusing on my breathing while doing repetitions, and after each set I take 5-10 very, very deep breaths. Keeping hydrated as well.

P.S - I haven't done squats, leg press, hack squat since the onset of the exertion headache - I'll hopefully resume these next week (Tuesday 1st March 2015) which will be 3 weeks to the day which I first experienced these awful headaches.
In the meantime I'm going to train at 75% capacity, until I feel confident in going all out again.

NB:
I had my BP pressure measured on Wednesday 17th, and it was 140/66, so slightly high - but the Doctor said not to worry as I'm a pretty big guy, 6'3.5 and weighing about 236-238lbs & I stupidly drunk a large coffee right before I went to see the GP.
I plan to start my cardio training (which I've neglected for 2 years) in the hope of improving my blood pressure, and reducing salt intake right down.

[IK1]

OP, how are you getting on now?

I've had stupidly bad headaches as soon as I do my very first lift, for the past two weeks. I went to the doctor last week, had blood tests and BP tests; all of which came back normal. The only thing was I was slightly dehydrated, but since the first headache came on, I've been conscious to up my intake of water and it hasn't gone away.

The only advice she could give was to lay off the gym for a week and go back to it at a lower intensity, building back up slowly. Frustrating when I can't be anywhere near my max, being only 3 months into the gym.

I want to make sure I don't do any permanent damage, but at the same time don't want to constantly be off the gym. Yesterday was my last gym session, and had to leave after 20 minutes because the pain just wouldn't go away.