Migraine significantly impacts daily life, often causing debilitating pain and reducing the ability to perform everyday activities. As the second leading cause of disability worldwide, migraine affects about 14% of the U.S. population.
This neurological disease, while currently incurable, can be managed through a variety of pharmacological and non-pharmacological treatment strategies.
Strength training, also known as resistance training, is emerging as a promising strategy for managing migraine symptoms. Similar to the more commonly studied forms of exercise, aerobic exercise and yoga, strength training is showing potential in helping individuals maintain control over their condition.
This blog will delve into how strength training can be an effective component of a migraine management plan, highlighting its benefits and providing practical recommendations for incorporating it into your routine.
Understanding Migraine and Strength Training
What is Migraine?
Migraine is a neurological condition characterized by severe, throbbing headaches that often affect one side of the head. These headaches are usually accompanied by other symptoms such as nausea, vomiting, and extreme sensitivity to light and sound. Migraine attacks can last from a few hours to several days, making it difficult for individuals to carry out daily activities.
Symptoms of Migraine
Common symptoms of migraine include:
Intense, pulsating headache, typically on one side of the head
Nausea and vomiting
Sensitivity to light, sound, and sometimes smell
Visual disturbances, such as flashing lights or blind spots (aura)
Dizziness and lightheadedness
Tingling or numbness in the face or extremities
Statistics on Migraine Prevalence
Migraine is the second leading cause of disability worldwide, affecting about 14% of the U.S. population. This translates to millions of individuals who suffer from this debilitating condition.
Women are three times more likely to experience migraine than men, often due to hormonal influences. The prevalence of migraine peaks during the most productive years, between ages 25 and 55, further highlighting its impact on personal and professional life.
Traditional Migraine Treatments
While there is no cure for migraine, various treatment strategies can help manage symptoms and reduce the frequency of attacks. Traditional treatments include:
Pharmacological Treatments:
Acute Medications: Pain relievers (e.g., NSAIDs), triptans, and anti-nausea drugs used to relieve symptoms during an attack.
Preventive Medications: Beta-blockers, anticonvulsants, antidepressants, and CGRP inhibitors taken regularly to reduce the frequency and severity of attacks.
Non-Pharmacological Treatments:
Lifestyle Modifications: Maintaining a regular sleep schedule, staying hydrated, and avoiding known migraine triggers.
Dietary Changes: Identifying and avoiding foods that trigger migraines, such as certain cheeses, processed meats, and caffeine.
Stress Management: Techniques like mindfulness, meditation, and biofeedback to manage stress and prevent migraine attacks.
Strength Training and Its Benefits for Migraine Management
What is Strength Training?
Strength training, also known as resistance training, involves exercises designed to improve muscle strength and endurance. This type of exercise uses resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. It can include a variety of activities such as:
Body Weight Exercises: Push-ups, squats, lunges, and planks that utilize the body's own weight as resistance.
Resistance Bands: Bands providing resistance during exercises like bicep curls, shoulder presses, and leg extensions.
Free Weights: Dumbbells, kettlebells, and barbells used in exercises such as bench presses, deadlifts, and rows.
Machines: Gym equipment that guides movement patterns for exercises like leg presses, chest presses, and cable pulls.
General Benefits of Strength Training for Overall Health
Incorporating strength training into your fitness routine offers numerous benefits, including:
Improved Muscle Strength and Tone: Enhances physical performance and muscle definition.
Increased Metabolic Rate: Helps with weight management by boosting the number of calories burned at rest.
Enhanced Bone Density: Reduces the risk of osteoporosis by stimulating bone growth.
Better Joint Health: Strengthens muscles around joints, providing better support and reducing the risk of injury.
Enhanced Mental Health: Releases endorphins that can improve mood and reduce symptoms of anxiety and depression.
How Strength Training Helps Manage Migraine Symptoms
Emerging research suggests that strength training can play a significant role in managing migraine symptoms. Here’s how:
Enhancing Local Metabolic and Neuromuscular Changes Strength training enhances local metabolic and neuromuscular changes, which can improve muscle function and reduce the frequency of migraine episodes. Improved muscle function around the neck and shoulders can alleviate tension that may contribute to migraine onset.
Decreasing Nociceptive Input and Improving Pain Pressure Thresholds By strengthening the muscles around the neck, strength training can decrease nociceptive input, which refers to the nervous system's response to harmful stimuli. This can lead to improved pain pressure thresholds, thereby reducing peripheral sensitization; a condition where the nerves become overly sensitive and amplify pain signals.
Lowering Inflammatory Markers within the Brain Strength training has been shown to reduce inflammatory markers in the brain. Inflammation is a known factor in the pathophysiology of migraine, and by lowering these markers, strength training can help mitigate the inflammatory processes that is associated with migraine attacks.
Decreasing Central Sensitization Central sensitization is a condition where the central nervous system becomes sensitized to sensory stimuli, making it easier to experience pain from non-painful stimuli. Strength training can help decrease central sensitization by several mechanisms, including activation of descending inhibitory pathways.
By understanding the various ways in which strength training can benefit migraine sufferers, individuals can make informed decisions about incorporating these exercises into their migraine management plan.
Practical Recommendations for Strength Training with Migraine
Incorporating strength training into your migraine management routine can be highly beneficial, but it's important to approach it correctly to maximize benefits and avoid injury. Here are some practical recommendations:
Start with 50% of One Repetition Maximum (1RM)
Begin your strength training regimen by lifting weights that are 50% of your one repetition maximum (1RM). This is the maximum weight you can lift for one complete repetition of an exercise. Starting at this level helps you build strength gradually without overexerting your muscles.
Don't want to test for a 1RM because it may trigger a migraine?
Pick a weight that you can perform the first set of ten repetitions. It should provide a moderate level of difficulty. You can determine this by the tenth repetition. You should be finding it challenging to lift, but not to the point where you are straining, holding your breath, or trembling uncontrollably. If that's the case, reduce it somewhat.
You should feel like you could only complete 2 or 3 more repetitions before you are unable to lift the weight anymore.
Perform 1-3 Sets of 10-15 Repetitions, 2-3 Times a Week
For each exercise, aim to perform 1-3 sets of 10-15 repetitions. This range is effective for building strength and endurance without causing excessive strain. Schedule your workouts 2-3 times a week to allow your muscles time to recover between sessions.
Include a 5-Minute Warm-Up and Cool-Down
Warming up before you begin and cooling down after your workout are essential steps to prevent injury and reduce muscle soreness. Spend at least 5 minutes warming up with light aerobic exercises like brisk walking or gentle cycling. After your workout, cool down with stretching exercises to enhance flexibility and aid recovery.
Gradually Increase Weight/Resistance Load by 5% 1RM Weekly
Once you are consistent with your routine and feel comfortable with the current weight, gradually increase the weight or resistance load by 5% of your 1RM each week. This progressive overload helps to continuously challenge your muscles and improve strength.
Incorporate Active Recovery Days
Incorporating active recovery days between your strength training sessions is crucial. Engage in low-intensity exercises like walking, yoga, or gentle stretching. These activities help maintain physical activity without adding stress to your muscles, allowing them to recover and reduce the risk of overuse injuries.
Ensure All Major Muscles, Including Neck Muscles, Are Trained
When planning your strength training routine, ensure you include exercises that target all major muscle groups, including the neck muscles. Balanced training helps improve overall muscle strength and support, which is particularly beneficial for reducing migraine-related tension and discomfort.
Creating a Strength Training Routine
Tips for Beginners on Getting Started
Starting a strength training routine can be daunting, especially if you’re new to exercise. Here are some tips to help you get started:
Consult a Professional: Before beginning any new exercise program, it’s important to consult with a healthcare professional, especially if you have any underlying health conditions.
Start Slow: Begin with lighter weights or resistance bands and gradually increase the intensity as your strength improves.
Set Realistic Goals and Starting Point: Set achievable goals to keep yourself motivated, and don't start exercising where your end point is. Track your progress and celebrate small milestones.
Stay Consistent: Consistency is key in any fitness regimen. Aim to stick to your routine, but also be flexible and listen to your body.
For a more detailed guide and instructional videos on getting started with exercise you can watch this video:
Example of a Beginner’s Strength Training Routine for Migraine Sufferers
Here’s an example of a beginner’s strength training routine specifically tailored for those managing migraine:
Upper Body Routine:
Lateral Shoulder Raise with Bands:
Stand on the resistance band with feet shoulder-width apart.
Hold the handles with palms facing inward.
Slowly lift your arms to the sides until they are parallel to the ground, then lower them back down.
Perform 1-3 sets of 10-15 repetitions.
Band Rows:
Anchor the resistance band to a stable object at waist height.
Hold the handles with palms facing each other.
Step back to create tension in the band, then pull the handles towards your torso, squeezing your shoulder blades together.
Perform 1-3 sets of 10-15 repetitions.
Band Pull-Aparts:
Hold a resistance band with both hands in front of you, arms extended.
Keeping your arms straight, pull the band apart by moving your hands away from each other.
Perform 1-3 sets of 10-15 repetitions.
Isometric Cervical Flexion:
Sit or stand with your back straight.
Place your hand on your forehead and gently push your head against it without moving your neck.
Hold for 5-10 seconds, then relax.
Perform 1-3 sets of 5-10 repetitions.
Importance of Listening to Your Body
One of the most important aspects of any exercise routine is listening to your body. Pay attention to how your body responds to different exercises and adjust your routine as needed. If you experience pain or discomfort, it’s important to stop and assess whether you need to modify the exercise or seek advice from a healthcare professional. Remember, the goal is to improve your strength and manage migraine symptoms, not to overexert yourself.
Conclusion
Incorporating strength training into your routine can be a powerful tool in managing migraine symptoms. Here’s a recap of the key points discussed:
We encourage you to incorporate strength training into your migraine management plan. By doing so, you can improve your overall health and potentially reduce the frequency and severity of your migraine episodes.
If you're ready to take the next step in managing your migraines, schedule a free headache consultation with us. Our team of experts is here to help you develop a personalized plan that fits your needs.
Call to Action: Schedule your free headache consultation today!
About Me:
Hi, my name is Sam Kelokates, PT, DPT. I am a physical therapist and owner of Kelos Physical Therapy, located in Philadelphia, PA. I specialize in the non-pharmacological management of headache and migraine disorders.
Disclaimers:
This blog post is for informational purposes only and should not replace professional medical advice or treatment. Always consult with a qualified healthcare provider for personalized guidance and recommendations.
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