Table of Contents

Exertion Headaches

By: Nick Ryan | June 23, 2011 680 Comments

This entry is part 6 of 8 in the series The A.P.E.X. Way

UPDATE: This article was originally published by itself.  As of May 5, 2015 we decided to include it as a part of our series “The A.P.E.X. Way”.

Strenuous, intense physical training can result in what are known as EXERTION HEADACHES.  This article describes exertion headaches, what causes an exertion headache, what to do to avoid exertion headaches, and how to properly transition back into training after suffering from an exertion headache.  The majority of the article centers on exertion headaches that result from lifting weights; however, there is a CrossFit specific section towards the end of the article, updated March 2014.  Endurance athletes that experience exertion headaches after high intensity cardio will find the CrossFit section most helpful. This article is not intended to replace a medical visit.  In fact, if you are reading this because you recently experienced an exertion headache, take a moment and schedule a medical visit.

WHAT IS AN EXERTION HEADACHE?

Exertion headaches are exercise-induced headaches that are correlated with training at a very high intensity.  They most commonly occur after a set of a compound leg movement (i.e. leg press, squat, deadlift) performed to failure or close to failure. Right after the set, sometimes on the final rep, an intense headache occurs typically in the back of the head or in the temples. What scientifically occurs is a forced dilation (expansion) of the blood vessels in your brain beyond their normal thresholds.  This puts pressure on the meninges, (small nerves that cover the brain) which causes the painful headache. Once the heart rate and blood pressure drop, the headache becomes less intense; however, the meninges remain extra sensitive, and are susceptible to future headaches if blood pressure or heart rate spike.

WHAT CAUSES AN EXERTION HEADACHE?

Exertion headaches occur when a combination of the following circumstances are true:

  • DEHYDRATION: Dehydration thickens your blood
  • VALSALVA MANEUVER (Holding Breath): This causes a dramatic spike in blood pressure
  • POOR NECK POSITION: Anything other than a neutral spine causes constrictions on the carotid arteries, the main arteries that deliver blood to the brain.
  • INCREASED HEART RATE: As a set progresses, your heart rate will steadily climb so that by the end of your set it can be close to (or above) your maximal heart rate.
  • HEAVY WEIGHT: The more weight on your body, the more blood pressure will rise while lifting it. Because legs are the strongest muscle group in the body, more weight is needed to reach a level of fatigue or failure.  The correlation between heavy weight and an increase in blood pressure makes compound leg movements more risky than other movements.

The combination of elevated blood pressure, heart rate, thickened blood and constricted arteries can result in a devastating surge of blood attempting to enter the brain, forcibly expanding the arteriole walls and putting pressure on the meninges.

HOW LONG WILL THE HEADACHE LAST?

Exertion headaches have three phases:

  1. INTENSE HEADACHE:  The first phase is the intense, painful headache that occurs during or immediately after an intense workout.  The pain is typically in the temples or back of head.  The feeling can best be described as a grenade exploding in the head.  The headache hits rapidly, and throbs painfully.  This headache will not go away until there is a decrease in heart rate, blood pressure, and all activity has ceased.
  2. DULL HEADACHE:  The second phase is a dull, fatiguing headache that can last for up to 2 weeks.  It typically lingers wherever the initial phase of the headache was felt because that is the area that the meninges flared up.
  3. FULL RECOVERY:  Full recovery depends on the severity of the initial headache and the quality of rest given to the body to recover.  If the body is given the opportunity to heal, dull headaches are typically gone in 1 week.  True full recovery, meaning the ability to perform at the same level as before the headache, will take approximately 2 months.

HOW CAN EXERTION HEADACHES BE PREVENTED?

To prevent an exertion headache:

  • HYDRATE: Drink enough water that you’re urine is clear or faintly yellow (never dark golden) the day before your lift and the day of, and continue to drink water during your workout.  This will ensure that your blood can flow freely and smoothly through your blood vessels.
  • BREATHE: The valsalva maneuver is a valuable tool for creating stability in the thoracic cavity (torso area) that can help prevent lower back injuries during maximal lifts.  It should not, however, be used during sets of multiple repetitions. When performing multiple repetitions, exhale during the positive phase and inhale during the negative phase. You can find more detailed information on breathing techniques here.
  • NEUTRAL SPINE: Unless performing a neck exercise, there is no need for the neck to be bent. Maintaining a neutral spinal alignment allows for proper circulation through the arteries and veins responsible for moving blood in and out of the brain.  While “looking up” may mentally help keep the back straight during a squat or a deadlift, it is not essential.  Keep the head and neck in a neutral position.
  • CONDITIONING:  Developing a healthy heart and lungs that can handle high intensity training can be accomplished with regimented cardiovascular training.  General conditioning along with interval training can help reduce the risk of exertion headaches by developing an efficient and healthy cardiovascular system that can handle the stress.

Training with a high level of intensity is part of improving the body’s performance potential, increasing size and strength; however, it can also create an opportunity for an exertion headache.  To avoid exertion headaches during high intensity training sessions, build a solid cardiovascular base, be hydrated, breathe correctly, and maintain a neutral spine. Also, consider performing the larger compound leg movements at the beginning of the workout.  Leg movements are inherently heavy, taxing exercises.  Performing them early in the workout is safer because fatigue, exercise-induced dehydration, and a peaking heart rate won’t be part of the equation yet.

HOW DO I RECOVER FROM AN EXERTION HEADACHE?

There are some simple guidelines that will help with full recovery and full pre-headache performance:

  1. STOP:  Once an exertion headache occurs, STOP. Do not attempt to push through the rest of the training session, it will only worsen the headache and the duration of symptoms.
  2. MEDICAL VISIT:  It is important to rule out any other underlying potential causes.  Aneurysm’s, thunderclap headaches, and slipped discs may be potential causes for similar symptoms and must be ruled out.  If it is an exertion headache, physicians may recommend rest, plenty of fluids and ibuprofen taken every 4 – 6 hours daily to help with the swelling of the meninges.  Or, they may recommend something else which is why it is important to consult the physician.
  3. REST 1 WEEK:  The initial rest phase should be a complete week of total rest from all physical activity, including practices, strength training, cardio, as well as recreational and competitive activities.

If steps 1 – 3 are done without any interruptions, then the headache should subside and the head should feel normal after 1 week.  However, the body is still not ready at this point for pre-headache performance.  At this point, download the A.P.E.X. app and begin the INCEPTION workout progression designed by me specifically for recovery from exertion headaches.   Over the last decade I have fine tuned this program to incorporate the correct volume, introducing compound and lower body movements at the appropriate time, allowing for the highest percentage of full recovery within a 2 month window.  Here are some guidelines for building back up to pre-headache performance:

  1. PHASE 1 (2 WEEKS):  Take two weeks off from any lower body exercises, performing only upper body exercises at 50 – 75% of your pre-headache weight.  By the end of the two weeks, weight should be approaching pre-workout level.  Introduce light cardio, no more than 70% of your Maximum Target Heart Rate (220-Age), for no more than 20 minutes.
  2. PHASE 2 (2 WEEKS):  Introduce single-joint, isolateral leg exercises to the upper body strength program.  This includes leg extensions, leg curls, hip adduction and abduction.  This allows for strength maintenance without loading the frame. Attempting to do compound leg movements such as squats, leg press, or deadlifts prematurely can cause a flair-up of the meninges and another full-blown exertion headache.  Begin increasing intensity of cardiovascular training slowly during this phase.
  3. PHASE 3 (4 WEEKS):  Begin introducing compound leg movements at 50% OF PRE-HEADACHE WEIGHT.  Slowly add back volume and weight each workout.  Begin pushing the cardiovascular system.

If at any point during this recovery plan an exertion headache occurs, then go back to step one which was STOP.  Repeat with physician visit, rest, and slow recovery.  It is important to note that while 2 months of recovery does seem like a long time, these headaches can linger for over 6 months if the body is not allowed to heal.  2 months of strategic recovery is better than 6 months of bull-headed attempts to push through it.

CROSSFIT

Since the original post of this article in 2011, and my original post back in 2007, CrossFit has exploded in popularity and has become a huge part of the fitness culture.  WOD’s, CrossFit Games, and CrossFit Gyms have saturated the fitness world internationally.  The reason I mention this because we have noticed a gradual climb in emails, hits, and posts related to exertion headaches coming from CrossFitters.  None of our A.P.E.X. Coaches are CrossFit Certified, A.P.E.X. is not affiliated with CrossFit in any formal way at this point; however, we are all here to train at a high level and I have a tremendous respect for any athlete willing to push themselves hard enough to cause an exertion headache.  Here are some things to consider as a CrossFitter as it relates to exertion headaches:

  1. OLYMPIC MOVEMENTS:  CrossFit incorporates big, compound, technical movements such as snatches, power cleans, jerks, deadlifts and squats
  2. VALSALVA MANEUVER:  Holding your breath can help protect your spine during Olympic movements by creating thoracic pressure, helping your abdominal wall create a stable core
  3. SUPER-SETS:  CrossFit workouts, in general, combine big movements with cardio movements, or big movements with other big movements
  4. NO REST:  CrossFit workouts tend to omit rest between exercises, thus heart rate and blood pressure steadily climb, also leaving no time for water consumption during the workout
  5. COMPETITION:  Competition can help by tapping into adrenaline, resiliency, and a never-quit attitude that can mask pain

Big movements that put weight on your frame cause a spike in blood pressure.  Holding your breath to improve posture during big movements also causes additional spike in blood pressure.  Doing multiple exercises back-to-back without rest causes an additional spike in blood pressure, but mainly an increase in heart rate.  An increase in both heart rate and blood pressure, in a competitive setting, while not being able to calm down or drink water, can lead to an exertion headache.  It will not be early in the workout when you are calm, energetic, and focused, but towards the end when blood pressure and heart rate are peaking out, and your trying to overcompensate to finish the workout by holding your breath as your core fatigues.

CrossFit philosophy dictates that variables 1, 3, 4 and 5 are part of what makes CrossFit workouts intense, and that will not change.  Many people have successfully completed WOD’s without causing an exertion headache; therefore, CrossFit workouts do not inherently cause exertion headaches.  The key to preventing an exertion headache during bouts of intense exercise is coming into the workout rested, hydrated, and mentally focused.  During the workout, you must maintain a good breathing cadence, making sure to exhale during the positive phase, and inhale during the negative phase of the movement.  Late in the workouts when your blood pressure and heart rate are climbing, you must remain calm and focused, regulate your breathing, and concentrating on good body mechanics.  If you do these things, you will be able to perform CrossFit style training free from exertion headaches.

If you do experience an exertion headache during a CrossFit workout, here is the recommended recovery timeline to get back to performing WOD’s at 100% pre-headache performance levels.

  1. STOP:  Once an exertion headache occurs, STOP. Do not attempt to push through the rest of the training session, it will only worsen the headache and the duration of symptoms.
  2. MEDICAL VISIT:  It is important to rule out any other underlying potential causes.  Aneurysm’s, thunderclap headaches, and slipped discs may be potential causes for similar symptoms and must be ruled out.  If it is an exertion headache, physicians may recommend rest, plenty of fluids and ibuprofen taken every 4 – 6 hours daily to help with the swelling of the meninges.  Or, they may recommend something else which is why it is important to consult the physician.
  3. REST 1 WEEK:  The initial rest phase should be a complete week of total rest from all physical activity, including practices, strength training, cardio, as well as recreational and competitive activities.

If steps 1 – 3 are done without any interruptions, then the headache should subside and the head should feel normal after 1 week.  However, the body is still not ready at this point for pre-headache performance.  Here are some guidelines for building back up to pre-headache performance:

  1. PHASE 1 (2 WEEKS):  Focus on cardiovascular conditioning, introduce light cardio, no more than 70% of your Maximum Target Heart Rate (220-Age), for no more than 20 minutes.  Jogging, running, swimming, and hiking are the types of cardio to do during phase 1.
  2. PHASE 2 (2 WEEKS): Begin pushing your cardiovascular system to closer to 90% of your Maximum Target Heart Rate, introducing rowing and other body-weight exercises (burpees, air squats, vertical jumps, lunges, jumping jacks, etc.).  There are “No Equipment” CrossFit workouts that you can test yourself on, seeing how well you can handle intensity before adding in weights.
  3. PHASE 3 (4 WEEKS): Week 1, do WOD’s at 50% of pre-headache WEIGHT and TOTAL VOLUME.  Week 2, do WOD’s at 50% of pre-headache weight, but normal VOLUME.  Week 3, up the weight to 75% of pre-headache weight.  Week 4, attempt with caution, pre-headache weights.

During PHASE 1 and PHASE 2, focus on hydration, breathing, and sleep, and listen to your body.  If you feel like a flair-up may happen, STOP.  The key is getting through PHASE 1 and 2 without a headache while performing at a high level.  Before moving into PHASE 3, you should be dominating body weight WOD’s without any fear of a headache.  For PHASE 3, use the following example for clarification.

EXAMPLE:  WOD – 10 rounds, 10 snatches @ 100 kilos / 30 seconds of speed rope

  1. PHASE 3, WEEK 1:  5 rounds, 10 snatches @ 50 kilos / 30 seconds of speed rope (50% WEIGHT & VOLUME)
  2. PHASE 3, WEEK 2: 10 rounds, 10 snatches @ 50 kilos / 30 seconds of speed rope (50% WEIGHT)
  3. PHASE 3, WEEK 3: 10 rounds, 10 snatches @ 75 kilos / 30 seconds of speed rope (75% WEIGHT)
  4. PHASE 3, WEEK 4: 10 rounds, 10 snatches @ 100 kilos / 30 seconds of speed rope (100% WEIGHT)

The key is to slowly re-introduce weight while under stress.  PHASES 1 and 2 should have prepared your blood vessels for the increase of heart rate, but the spike in blood pressure comes with additional weight on your frame.  Remember, if at any point you experience an exertion headache, you are back to STOP, a MEDICAL VISIT, and 1 FULL WEEK OF REST, so don’t try to skip ahead, it will only delay your full recovery.

FINAL thought

Those of us that have experienced exertion headaches are like pit bulls. We have a high pain tolerance, we push ourselves beyond normal limits, and we are stubborn as hell if we are told to take some time off for any injury, especially one that doesn’t involve a torn muscle or a broken bone.  We all believe we are the exception, and that we can heal like Wolverine.  Remember, an EXERTION HEADACHE is an INJURY TO THE BRAIN. If not taken seriously, it won’t go away and can become worse. Just like any other injury, certain steps must be taken to transition the body back to a high performance level again. So from one pit bull to another, please take the next 2 months to slowly recover and get back to pre-headache performance levels.  If you think you are the exception, you’re not.  Hopefully you find this article to be helpful. If you have any questions, email me at nick@apexllc.org. You can also find other helpful articles on our website at www.apexllc.org. Thanks!

Nick Ryan, CSCS

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  • Alex Downham

    Hi Jared. I went to my Dr who put me through a battery of tests – MRI, X-Ray, Eyes, Blood work, blood pressure – many tests. IT was determined that I had localised inflammation of the neck via the X-Ray, and I underwent physio w acupuncture and specialised stretches.

    All out I was out of action for ~3 weeks, came back gradually and am now doing very well with no recurrences.

  • jared

    Hey Charlotte,

    I am curious how your recovery went with the exertion headaches…did you ever get them resolved?

    Thanks,
    Jared.

  • jared

    Hey,

    I’m curious how your recovery is going. Did you ever fix your exertion headaches?

    -Jared

  • jared

    Alex, I’m curious how your recovery went.

    Thanks,
    Jared

  • Nick Ryan

    Keith,

    The onset and timelines do not sounds consistent with a classic exertion headache. Have you seen a chiropractor? With a good neuro screen already done and the nature of the onsets of the headaches, I would suggest seeing a chiro and checking spinal alignment for issues that could be pinching nerves/vessels with exertion.

  • Keith Jandzinski

    Got a pretty severe headache on the last rep of a bicep exercise – maybe not like a grenade going off, but I certainly had to stop from the pain. First two weeks felt brutal but the headaches disappeared after a month. I started doing some cardio again but the pain came back pretty intensely and I’ve had dull head pain for about 2 months. Saw a neurologist and got my head scanned but everything looked normal. How long can I expect this dull pain to last for? Is this long term head pain typical of this type of injury?

  • World’s Smile

    Hi Nick I wanna ask you I have been having exertion headache almost 6 months and it’s not hurting me ask before it seems like steady approach. it’s okay if I go back to gym and start light weights with law intensity I really miss the exercises

  • lucy wighton

    Hi Nick. What a useful article. I’ve been off work for 5 months now and have seen numerous different physios, drs and am about to see my second neurologist.. taken a number of different meds. no ones been able to address the problem and connect the dots with my constant headaches. and make the connection between my heart rate increasing and my head pain worsening. When the article is talking about causes… I havent been a weight lifter but I worked as a wall and floor tiler – always lifting heavy stuff i guess – and had a heavy and constanly busy workload – when my first explosive headache hit me i was bending over to duck under some barrier tape. This exertion head ache seems to fit me fairly well. Except its been 5 months for me… and im still in constant pain everyday. no where near as bad as the first two weeks were.

  • Nick Ryan

    Deb,

    The best advice I can give is to follow the plan. Don’t take any shortcuts to speed things up, and don’t underestimate the importance of intentional recovery, otherwise it can actually take longer to recover than a slow and steady approach.

  • sandipan deb

    i went to doctor and he said my spinal cords are ok and gave me some muscle relaxants tablets but my headaches are not giving me a good time

  • sandipan deb

    Nick, plzz help me.. 2 weeks ago i had a bad headache while i was doing my squats after that i left the gym and stopped working out. Still now i am suffering from it and it has turned to worst now because i streched my neck for this purpose and now my neck and my should blades have become stiff and still progress with my headache… kindly help

  • Michael Abbott

    Thanks for the response and no worries about the time frame. I’m at 6 months since my initial injury and doing pretty well. I’m much more conscious about hydration and breathing while lifting for sure. I’ve had to check my pride at the door and adjust my intensity during a few longer WODs. I still wake up with dull headaches every now and then but they are manageable and becoming less frequent. I haven’t been able to identify a trigger which is frustrating but I think I’m well on the way to recovery. Again thanks for the original article and the responses. They have been very helpful!

  • Nick Ryan

    Vincent,

    I apologize for the late reply. I lost your comment in a window where I needed to agree to terms on Disqus as an Administrator and didn’t do it. Better late than never, any updates on your recovery or any questions?

  • Nick Ryan

    Alex,

    Glad the article has helped, sorry for the late reply, let me know if you need anything along your recovery.

  • Nick Ryan

    Michael,

    There was a change to the terms of Disqus for administrators that I did not see, and your comment was missed. Sorry I dropped the ball, I try to reply to everyone personally. At this point rather than answering your 2 month old question, can you provide me an update and we can go from there?

  • Nick Ryan

    The flow of the workouts is warm-up, prescribed strength exercises (this will evolve as you progress through INCEPTION), then an easy easy easy 20 min walk. That workout is only done 2-3x per week. Other days you need to rest.

  • Nick Ryan

    John,

    Exertion headaches are what they are. They are an acute swelling of blood vessels in the head that press on the meninges and leave a lingering headache that returns chronically unless you train around them to get back to normal. That is the context of this article and the scope of the recovery plan. Is it possible for exertion headaches to lead to brain injuries severe enough to cause brain swelling? No, but that end result does exist. It is called an aneurysm, and can be fatal. It is important to see a doctor, get the scans at the beginning, and rule out those life-threatening and serious issues. If you go to your doctor, get the scans, and they scratch their head and say, “Well, everything came back normal. Take it easy, eat better, sleep more, and I will see you in 4 weeks,” that’s where this article kicks in.

  • World’s Smile

    I’m not Nick, but I have this headache I advice you to go to the doctor and take scans to make sure

  • John Pagan

    Hello,
    Nick, is it possible for exertion headaches to lead to brain injury, and perhaps even brain swelling?

  • World’s Smile

    Hi nick and thank you so much for this article , now I’m taking a rest for two weeks and I’m almost completed one week and I feel much better and I have question about the program that you recommend;which is do I have to warm up and start upper body exercises then walking for 20 minuets and lastly stretching in every day during the first two weeks after the resting plan or I miss understood it

  • Michael Abbott

    Hey Nick – So it’s been a little over 3 months since I experienced my first exertion headache which was confirmed by my primary doctor. I had 1 relapse (less intense) a few days after but none since then. The foggy/dull secondary headaches, neck stiffness, etc. were everyday at first but became less frequent over time. My doctor instructed me to rest for a month, do cardio for a month and then body weight only workouts for a month. Very similar to your plan just over a longer time frame. I was careful to keep an eye on my heart rate and blood pressure. I was down to a secondary headache maybe twice a week and they seemed pretty random (not necessarily associated with exercise). I just started easing into lifting again this week and am back to secondary headaches almost daily. Any thoughts or suggestions? Thanks!

  • Alex Downham

    Hi Nick,

    Thanks so much for this. I have experienced these on and off during puberty, but for the last 20 years. Now at the age of 41 I have started at a cross fit type gym and my first workout had a minor outbreak, but I continued and was fine(ish).

    Two days later my next lunchtime workout it was like I had been hit by a mallet in the back of the head and then squeezed – back of the left ear where it feels like there is an accumulation of blood vessels/nerves. I had to hold the back of my head as relief, but was pushed to continue by my trainer and completed the workout to the best of my abilities.

    My headache was intense leaving the gym, and got worse, causing me to take the rest of the day off of work and the next day. It is 5 days since that last workout and I still have head pain, but was going to push through and go to another session today until I read your article – now I am going to give it a week and plan to go and discuss with my trainer a plan. I have started on the road to getting fitter with cardio, now the gym, and do not want to lose my motivation/progress.

    Thanks so much for this article, it was the first thing I had read that made sense to my situation.

    Alex

  • Nick Ryan

    Patwick,

    Unfortunately being younger does not help speed things up. You will still need to follow all the same precautions and timeline for recovery. My first exertion headache, the one that started me down the path of learning about them and helping others, was when I was in high school. Take your time healing now so that you don’t lose precious time by dragging these headaches out by doing too much too soon.

  • Patwick Staw

    Hey Nick
    I’m 15 years old and love working out been working out seriously for about 6 months and have had crazy results. About a week ago I had a headache just like this, pushed through it just lowered my weight, next day I was fine so I went to workout again was doing pull ups trying to hold my body weight and then the pain happened and it felt like my head almost exploded. I do know now that it’s serious and I need to rest, I’m going to drink a ton of water and get a lot of sleep. Will the healing process happen quicker since I’m young and can I do body weight exercises while I’m recovering? Thank you so much.

  • Nick Ryan

    Tarek,

    I check this regularly, can be reached directly at nick@apexllc.org, have a Facebook page, no instagram, not a big social media fan, prefer actual conversations.

  • Nick Ryan

    Carlos,

    Glad the article helped, and thank you for being engaged in helping others. I can tell you have a handle on this and are taking it seriously, but let me know if you need anything along the way.

  • Carlos Lopez

    Do me a favor and shoot me an email, I had a couple questions if you can assist. Thank you

  • Carlos Lopez

    Hey Tarek,
    You can reach me at uscg27@gmail.com, of course. I had some questions as well for you. Haha. Thank you buddy.

  • Tarek

    Thanks to God I came across this page you are 100 percent right thank you so much for your advice and yes I think I still need more time but unfortunately in my city the doctors don’t know what is this headache I did as you did CT and MIR and nothing was wrong if you don’t mind may I get your Instagram or Facebook or anything I can communicate with you in the future and if you don’t it’s okay thank you again and thanks to Nick who made such a great article

  • Carlos Lopez

    Hi Tarek,
    Glad your feeling better. My recommendation is to let your body heal. Do not start working out just yet. If your still having symptoms, that is your body letting you know that it has not yet fully recovered. We caused our blood vessels to dilate and you need to recuperate. If you can, just walk. I have medical experience and from my research and speaking with my neurologist, he told me it could even take a full on year to recover. It is a dangerous game to start working out soon as your blood vessels are weakened and can cause further damage by putting more pressure against your arteries and have a chance of tearing an arterie(s) which can result in a hemorrhage and or have an aneurysm. Continue to hyrdrate, our brains are made up of 73% water, we also need to rest, that’s how our bodies heal. Please don’t rush back just yet. Speak with a medical professional, someone who is well informed about neurological issues. Not sure how old you are, as we age, our bodies become more sensitive and fragile and we can’t lift how we did when we were younger and recuperate as quickly. Check your blood pressure regularly and when you do go back to lifting, do less weight with more reps, breathe properly when lifting , warm up, stretch, take at least 2 to 3 min between sets, consume water, sleep and eat right, all these factors play a major role in exercising correctly and avoiding injuries like we sustained. Please get in contact with a medical professional before engaging in any lifting and remember your the only one who can determine if your ready to go back, don’t let anyone else influence you. If your still having symptoms, that’s telling you to wait and recover. Please believe me, I’m a huge athletic person and I so want to resume lifting weights, boxing and run but I know I’m not ready yet and will not jeopardize myself and put my health in serious predicament by not listening to my body. Be careful my friend and if you need to ask questions, please ask!