Headache After a Half Marathon
Q: After completing a half marathon I had a headache for the entire day. I ate when I finished but by the time I got home all I could do was go to bed. What happened?
A: Congratulations on finishing the half marathon. Let’s see if we can get you through the next one without a headache. When patients are presented with an exercise induced headache, three causes jump to mind: dehydration, nutrition imbalance, and anatomic leg length difference. The most common factor for the dehydration above is the lack of food. Medications should also be looked at since their side effects may display when exercise intensity is increased.
Being adequately hydrated for any race starts at least three days prior to the event. You need to allow time for cellular absorption of fluids to take place. On race day consume the same normal amount of fluid as prior days and begin fluid replacement when you sweat. Avoiding the “day of” water loading will keep you out of the bathroom lines.
Food is a tricky one. Take the middle way, not too much and not too little. Many people don’t want to feel full so they avoid eating altogether. This is a setup for poor energy and blood sugar regulation. When walking try consuming 10% to 20% of your day’s calorie load. If you are out more than two hours some kind of fuel replacement will be helpful. Along the course if you consume drinks other than water make sure they have worked well for you previously at their concentrations, otherwise just stick to water.
When hydration and food intake are not the cause, consider biomechanical factors. Although more rare, headaches due to leg length difference show up when a true difference, usually more than 5 millimeters, is present with walkers new to long distances and training on hard surfaces.
— Bryan Baisinger
Walking When Pregnant
Q: I am new to walking and just found out that I am pregnant. My problem is with my hips. They begin to ache at the joint after a few miles. I want to continue walking. What should I do?
A: Pregnancy is a time in a woman’s life where her body changes rapidly to accommodate the growing baby but can often make mom uncomfortable. Fortunately, a lot can be done to support your body so that you can remain active during the entire pregnancy. Women who are active through pregnancy have a much easier birth and recovery.
It is important to go back to the basics. How old are your shoes? The average athletic shoe is only built to last 350 to 500 miles. If you are walking 30 minutes a day, or an average of three to four hours a week, replace your shoes every six months. If you are walking 60 minutes a day or an average of seven hours a week, replace your shoes every three months. Foot size often goes up as ligaments loosen and soften. This is a great time to get refitted and make sure you are wearing shoe that fits properly.
Make sure you are giving yourself adequate time to warm up slowly walking at a slower pace for 10-15 minutes and then stopping to stretch gently. Focus on stretches that target the gluteal region, hamstrings, and hip flexors. For physically active women during pregnancy the focus should be on slowly stretching, releasing specific tight muscles rather than gaining overall flexibility.
Sometimes, the hips and pelvis need a little external support as they become more mobile due to the hormonal changes. A trochanteric belt can be very helpful. It is a support belt worn low around the hips, under the belly. It gives gentle support and reduces excess motion causing hip pain.
If all else fails, please seek out care from someone who focuses on musculoskeletal issues during pregnancy. Chiropractic and physical therapy is beneficial by balancing muscles, joints, and tissues to facilitate pain free movement. Don’t settle for “that’s normal during pregnancy.” A lot can be done to keep you moving!
— Michelle Gerbi
This Issue’s Experts
Bryan Baisinger, DC, is a Portland State University Athletics team physician and is the owner of Clearwater Clinic and can be reached at 503-279-0205 or bryanb@clearh2o.org.
Michelle Gerbi, DC, is a chiropractic physician at Clearwater Clinic with a practice focusing on the needs of pregnant women, post partum pelvic pain and infant care. She can be reached at 503-279-0205. |
