Run Your Way Out of Migraine Headaches
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Before you “run” to your usual pill whenever migraine headache attacks, consider something different: How about running instead? Yes, exercising in general and running in particular are very effective in substantially reducing migraine headaches in terms of duration and frequency.
Some runners, however, suffer from migraines after running or as a result of exertion in general. This is one of the rare types of migraines that’s triggered by dehydration but in most cases, exercising is recommended for migraines alleviation.
What’s Migraine?
A migraine is a headache that attacks half the head. Most migraine sufferers experience pain in either the left or the right side of the head though an overall pain could happen in some cases.
A migraine is triggered when the blood vessels of the head dilate as a result of hormonal imbalance. Muscle tension may occur simultaneously which results in intensifying migraine pain. See Wikipedia for more information.
Why Running is great for headache reduction?
- Studies have proven that maintaining an elevated heart rate for 20+ minutes can prevent headaches in the long run
- Running reduces muscle tension which is a common cause of headaches
- Running enhances lymph and blood circulation which in turn boosts your oxygen level. (Oxygen is a key defender against headache)
- Running helps a great deal in toning up the blood vessels where chain-reaction and migraine headache occur
- Running improves digestion which in turn rides the body of headache-causing toxics
- Running reduces the chances of muscle spasms that may trigger migraine headaches
- Running is a great way to reduce fatigue and guarantee a good sleep – a critical factor in migraine reduction
- Running results in reducing anxiety level which helps you better cope with your headache
- Above all, running enhances your endomorphins levels. Endomorphins is your natural pain killer and headache fighter
How to tailor your running routine to overcoming migraine headaches?
- Gently stretching your neck muscles prior to and after your run is an absolute must. Otherwise, your muscles could tighten which is the number one cause of headaches
- Warm up and cool down slowly and gradually. If you start with intense running, this could hinder you headache fighting efforts
- Do NOT exercise in the beginning of the migraine because studies have shown that this would magnify your headache rather than cure it. Also, you need to stop running immediately if it resulted in more pain in your head and/or neck
- Did you know that dehydration may cause some kinds of headaches (including the rare exertion migraine)? Make sure to drink adequate quantities of water and liquids to ensure a good hydration level
What if Running didn’t Help? Other Recommended Natural Migraine Treatments
When is Chiropractic Intervention is a MUST
“subluxation” is a term that refers to neck muscles tension that occurs when the neck bones are slightly misplaced. This could cause migraines because subluxation irritates the nerves leading out of your spine. A chiropractor can easily treat this condition by pushing the neck bones back into place.
Update: In the UK, ‘subluxation’ officially no longer exists. Ref: Subluxation is dead.
(Thank you Lex for pointing this out, check the comments for more info)
Acupuncture
Acupuncture has been very effective in treating severe migraine cases. In fact, some migraine sufferers felt noticeable subsiding in their migraine problems after their first acupuncture treatment and it only took them a couple more for full recovery. That gives a great hope and is definitely worth trying.
Aromatherapy
Studies have shown that if you sniff certain oils (such as Peppermint, marjoram, and lavender)during migraines, it can boost your treatment. This is mainly because the smelling organ in the nose (referred to as olfactory) is connected to the brain parts that control hormonal release.
You can also mix the oils with any kind of alcohol that is edible and massage it gently on your forehead and neck.
That’s it! Next time if you find yourself tempted to grab a pill when you feel migraine headache is attacking, go for a run instead. You will be glad that you did!
If you have any other tips for runners to fight migraine, don’t hesitate to share them!
I am a runner suffering from migraine. Today after my migraine attack I decided, after few hours of pain, to go running.
During the run was averything OK, I didn`t feel any headache. After the run the migraine was better.
I feel better today.
Hi Peter. Great to hear these tips also helped you out. Running definately seems to help me sometimes. I regularly have migraines too. However, often during the so called “attack”, my head hurts even more when i make sudden movements like standing up or shaking my head. At those times, I can’t even think about running.
What to do though if the migraine “attack” happened/happens while running? It happened to me yesterday while I was running. Horrible experience.
I have chronic migrane and can confirm that regular running weakens the migrane and even pauses it completely.
Since the pain is related to your pulse you obviously don’t want to run with a migrane.
Running helps for sure, I went on a run about 30 minutes after the aura phase. Normally I wouldn’t even thing about running but I had track practice and couldn’t miss it. The migraine went away completely during the run, but shortly came back after I stopped running. I don’t know why there isn’t a medication that could mimic the that reaction to stop a migraine.
“subluxation” is a term that refers to neck muscles tension that occurs when the neck bones are slightly misplaced. This could cause migraines because subluxation irritates the nerves leading out of your spine. A chiropractor can easily treat this condition by pushing the neck bones back into place.
There is no evidence for the existence of ‘subluxation’ at all, in fact most chiropractors can’t explain it without resorting to theoretical concepts and mystical causes. Infact in the UK the ‘subluxation’ officially no longer exists.
http://www.sciencebasedmedicine.org/index.php/brief-note-the-chiropractic-subluxation-is-dead/
Repeated and severe migraines might be a symptom of a serious medical issue, a chiropractor is not a must but a doctor definitely is.
The last comment is spot on. As a physical therapist, I mobilize joints that are restricted AND provide education and exercises for posture stabilization. Most chiropractors of the patients I have treated will only perform passive treatments and not provide anything active at all. We runners are active by trade, so what I always suggest is to find a good PT who can do both. PLUS, nearly all the research on spinal manipulation (aka “adjustments” by chiros) has been done by PTs. Going to a chiro is fine as well, but please couple passive with active treatments. Happy running!
Reading this article was a major disappointment. A lot of the information about migraine is either actually about tension headaches or severely under-informs the reader about what a migraine actually is and what it does in your brain. You can have a migraine without having blood vessels dilated and a migraine is so much more than just a headache that impacts one side of the head. Migraines have many phases and you can have migraines without having the headache.
I will have to try out some of your ideas for running with a migraine as I have a constant headache but I really miss running. Similar suggestions haven’t worked in the past but I am willing to try almost anything to be able to exercise again even with the constant pain.
The Only Cure for Migraines is runn my own experience because running increases oxygen to the brain which increases blood flow and increases sweat .Running keeps brain alert
Run atlest one hour everyday evening have proper fruits keep exposure to sunlight drink plenty of water eat bannanas , but use proper shoes , yow will live like a king , brain flows like anything no migarines but insted you will increase your life span thats it my oqn experience it may look tired but do not neglect..good luck