Returning to physical activity after a migraine can feel like navigating uncertain terrain. Many individuals are eager to resume their routines, but approaching exercise too soon or too intensely can risk a relapse or worsen lingering symptoms. Understanding the body’s recovery process after a migraine is important for a safe and effective return to movement.
The Postdrome Phase
Following the headache phase of a migraine, many individuals experience what is known as the postdrome phase, often referred to as a “migraine hangover.” This period can last anywhere from a few hours to several days. Approximately 80% of migraine sufferers may experience this phase, though its occurrence can vary with each migraine attack.
Symptoms during the postdrome can mimic those of a traditional hangover and include profound fatigue, difficulty concentrating or “brain fog,” and general body aches. Some people report a stiff neck, nausea, sensitivity to light or sound, dizziness, or even mood changes ranging from feeling drained to unusually euphoric. These symptoms signify that the migraine process is still active within the body, impacting cognitive function and physical capacity, which can make immediate strenuous activity counterproductive.
Timing Your Return to Exercise
Deciding when to resume exercise after a migraine attack hinges on individual recovery from the postdrome phase. It is generally advisable to wait until all migraine pain and lingering postdrome symptoms have completely resolved. Rushing back into strenuous activity can exacerbate existing symptoms or even trigger another migraine attack.
Signs that indicate readiness for exercise include a complete absence of head pain, clear thinking, and a return to normal energy levels without lingering fatigue. Conversely, if symptoms such as brain fog, persistent nausea, dizziness, or body aches are still present, it is a sign to delay exercise. The severity of the initial migraine attack does not directly correlate with the intensity or duration of the postdrome phase.
Approaching Exercise After a Migraine
Once you feel fully recovered from the postdrome phase, reintroducing physical activity should be a gradual process. Starting with light, low-impact activities is recommended to allow your body to readjust without undue stress. Activities such as brisk walking, gentle stretching, or yoga are good initial choices, as they increase heart rate without excessive jarring or strain.
It is important to listen closely to your body during and after exercise, as pushing too hard can sometimes trigger a new migraine or worsen existing symptoms. Maintaining proper hydration by drinking fluids before, during, and after your workout is also important, as dehydration can be a migraine trigger. Additionally, consuming a small, protein-rich snack approximately 90 minutes before exercising can help maintain stable blood sugar levels, another potential migraine trigger. Gradually increasing the intensity and duration of your workouts over several weeks can help build tolerance and reduce the risk of exercise-induced migraine.