Headaches: What To Do When You Just Can't Get Rid of Them

Headaches can strike at any time – without invite or warning – and if you’re anything like the majority of people out there, they can often affect your mood, energy levels, and general well being. For some, though, headaches can be more than a passing inconvenience, with pain and discomfort lasting for a much longer time than expected despite pain meds, rest, and other treatments. The truth is, the cause of these ‘everlasting’ headaches can sometimes be traced back to an increased intake of caffeine, general dehydration, and oftentimes posture.

And yet, it can be easier said than done when it comes to treating them on your own, even if you do know the likely cause. In this post, then, we lend a helping hand with a few tips as to how to treat headaches that just won’t go away; we want to show you how you can get a pain free life back, right now.

Headaches have a unique way of blindsiding us as we do our shopping, take a walk around the park, or grab some water from the cooler at work. The fact is, we just never know when we might experience the throbbing, aching sensations associated with them. Thankfully, though, there are ways of mitigating both their frequency and strength, and, as we’re about to show you, headaches don’t need to be feared.
The first port of call when it comes to treating existing headaches and staving off potential future ones is to work on your posture. Why? Well, your posture has a lot to do with how much stress is placed on your muscles, and that includes those muscles in your back and neck.

When those particular muscles are strained or overcompensate on one side of your body – as when you carry your handbag or backpack over one shoulder – they may become tight and cause a domino effect leading to ongoing headaches. Therefore, the best way to tackle your headaches may well be to start with stretches and exercises that support the back and neck muscles. Strengthening those muscles, as well as your core muscles, via walking, cycling, swimming, or jogging, will set you on the right track. Keep your body supple and flexible and you’ll be amazed at how infrequent your headaches become.

Next in line is addressing your fluid intake. Not only is drinking enough water critical for the optimum function of your muscles, tissues, and organs, but a lack of aqua actually leaves you vulnerable to disease, viruses, and yes… headaches. Why is that? Well, nutrients and vitamins are often water soluble, meaning a lack of water results in an inadequate uptake of essential nutrients. Headaches can be the result of low electrolyte levels, high blood pressure, and even just increased sugar levels in the blood; drinking enough water and minerals facilitates the healthy maintenance of your blood circulatory system and thereby halts headaches in their tracks. Remember, pain is always an indication that there is an underlying
issue – drink enough water to ‘rinse’ toxins from your body. Try drinking close to 2.5L a day, though aim for more if you’re exercising or training.

And on that note… limit your stress! You hear this daily, I’m sure, but stress contributes directly to your headaches. The more you stress, the more strain is placed on your muscles, overall body function, and brain health. Headaches function as the body’s alarm system when it comes to stress. So, if you’re not sleeping, not eating well, not moving enough, and not taking time out of your crazy schedule to relax, then it’s time to make a change. Relax your body, relax your mind, and say goodbye to headaches!

Having given you this advice, we understand that dealing with headaches can be daunting – especially if you’ve lived with their debilitating effects for a long period of time. Headaches, migraines, and everything in between can have a negative effect on your overall quality of life, and we want to help. You’d never have imagined that physical therapy could target headaches, did you? Well, it can, and not only that, it’s one of the most effective treatments for them. How? Well, your headaches may in fact be the cause of something entirely unexpected – from muscle pain, to stress, to improper posture – and physical therapy helps you find and treat the root cause of the problem. Unlike painkillers or massages, physical therapy doesn’t just treat the pain… it treats the cause. And once the cause is treated, the headaches will dissipate.

The fact is, physical therapy also equips you with the tools needed to reprogram your daily activities. From how much water to drink, what stretches to do, how to sit, stand, drive, and walk, and even how to hold your phone or the book you’re reading, physical therapy can teach you all of that. For a qualified, professional, hands-on physical therapist, treating headaches isn’t just about getting rid of the pain, it’s about setting you up for a lifelong journey of health and longevity in order to prevent that pain from returning in the first place.

If you’re not sure about where to start when it comes to treating your headaches, or if you’re worried, anxious, or have been defeated by daily, debilitating pain, then we invite you to chat to one of our friendly physical therapists, right now. It’s time that you get the answers you need in order to make the changes necessary for a life free of pain. Don’t allow headaches to underscore important activities in your life – take charge and start living free of pain that won’t seem to go away.

Tips to Avoid Running Injuries

 

So, you’ve hit the ground running in 2021 and are now looking to finish this year with a half marathon, or dare you even say it, a full! You can the see medals hanging from your mantel piece in your mind’s eye, and you’ve already decided on the perfect celebratory meal to crown your momentous achievement. Life is good and you look forward to getting started. There’s just one thought lurking in the background, though… a thought you can’t shake, one that seems to replay over and over again no matter what: “what if I get injured and can’t do what I want to do?” Yes, there it is: the one fear that makes you feel almost as though it isn’t worth even trying. Running injuries can debilitate people for weeks, if not months, especially when the right treatment isn’t given. And so, worrying about what might happen seems to be a legitimate concern. However, it doesn’t have to be! Your training doesn’t need to suffer at the hands of anxiety and worry, and I’m here to tell you why. In this post, then, we look at tips for avoiding injury while running. We also dive into what you can do if you do get injured so as to have the least downtime possible. Are you ready? Are your laces tied? Let’s go.

 

Strength Training Works Wonders: Focus on the Glutes and Calves

 

Have you ever seen runners with legs that aren’t strong? The next time you see Hussein Bolt run, just take a look at his legs… they’re almost as toned as his chiseled cheek bones! And if the Olympic Gold Winner is anyone to learn from, leg strength is essential for a good run. Not only that, strong legs offer more support… the more of which you have, the less chance there is of injury. Strong glutes and calves offer the proper support needed for good balance and muscle stress distribution. Focusing on strengthening and toning them is a great way to keep you up and running for longer.

 

Stretching for the Win!  (Dynamically before, and statically after).

 

I’m sure you know that stretching is important, but do you really know quite how important? If you don’t stretch, for example, your muscles actually become shorter and therefore weaker. And, of course, the bottom line is that weak muscles are vulnerable ones… if they aren’t supple and strong, how can they possibly stave off injury? Taking a tumble, rolling your ankle, or stepping incorrectly, could result in a much more dire result if your glutes, quads, hammies, and calves haven’t been dynamically stretched and warmed up well. So, the next time you head out on the road, use the first couple of minutes to get stretching!  Post run spend some time foam rolling and doing some static stretching so your muscles don't get too stiff and achy.

 

Your Schedule Has to be Balanced

 

Even the greats take a rest every now and again. Burnout is a very real phenomenon, and if you have your eyes on running that marathon in the a few months, then you need to make very sure that you actually get there! Include rest days into your schedule so as to make sure your muscles and joints have a chance to recover from the training you’ve been doing. Recovery is almost as important as the actual training, because without it you lay bare your muscles, joints, and tissue to untold amounts of risk. A recovered muscle is a strong muscle, is a protective muscle. So, get your rest on!

 

Avoid Overtraining: Maintain a Gradual Increased Intensity 

 

This links in nicely with my previous tip of not overdoing it. Training takes time, and building a resilient body and fitness level is sure to take weeks, if not months. Remember, if you put the work in over the long term, you’ll be able to reap permanent, fulfilling benefits. Don’t over-train – yes, challenge yourself, but don’t push yourself beyond what your body can handle. Running is an art – challenge yourself to go a little further and do a little more, but make sure that you listen to your body. If you do too much, too quickly, you may find yourself out of the running all together! So, plan ahead, take the time, and be sure to commit to a manageable, safe training schedule.

 

Make Sure you Have the Right Shoes… And that You Are Tying Them Correctly!

 

It’s all well and good to have the most expensive pair of Nike shoes, or the flashiest Adidas trainers, but how much does that really help you out on the road? For runners, the importance of proper footwear cannot be understated: from ankle support, through to pressure distribution and proper alignment, your shoes really, truly do matter. Make sure your shoes offer you the right support and enable you to align your posture correctly during the run. Ensure that they fit well and that they allow you room to move while still supporting your ankle and foot. And please, make sure you tie them correctly! Tight, but not too tight! A runner is nothing without a good pair of shoes, so if there’s one thing you really should invest in this year, it’s a good pair of running shoes.

 

Get some Physical Therapy

 

On the other hand, though, an even better investment may be a physical therapist! Bet you didn’t see that coming, huh? Physical therapy not only treats injuries related to running, but can also set you up for the best training of your life. With exercises tailored to you, your gait, and your personal goals, physical therapy can elevate your running game to a whole new level. To avoid running injuries, physical therapy helps you strengthen your muscles, improve your posture, and gives you the best tools and techniques for stretching and approaching your running and training schedule. Physical therapy really can help.

 

So, there you have it: top tips for avoiding injury as you aim towards your running goals. Don’t let the fear of getting hurt keep you back from achieving the things you want to achieve out on the road. If you’re unsure of how or where to start, though, why not give us a call? We’d be happy to help, give advice, or to simply chat to you about your options.