With a chronic migraine diagnosis, the last thing you want to do is head to the gym and intentionally have your brain bang around inside your head.

Believe me, I know. Last fall I was diagnosed with Vestibular Migraines (VM), which causes dizziness and light sensitivity. I was in such a debilitated state that I stopped going to the gym, gained 10lbs and started to lose my endurance and muscle mass I had built up in the past few years. Not only was I feeling sad and unlike myself because of the dizziness, but I felt sluggish and “squishy.”

Who was this girl?

My daily routine had always consisted of working out, and at this point, I had hardly gone to the gym in 6 months.

Enough was enough. I wasn’t going to let this illness control EVERY part of me.  I’ve heard from so many other chronic migraine sufferers who just want to find a way to be able to work out without the fear of being stuck in bed for a week afterward.  It took me a few months, but I finally found four ways to be able to work out and not have my whole day be ruined by dizziness.

 1.)  Stationary Movements Are Key

This was a hard one for me to learn. In the past, I was all about dance classes, boot camps and any other workouts that had me jumping around the gym. However, I quickly learned that those are the movements that made me incredibly dizzy later.

The Solution?

Find workouts that aren’t jerking your head around. I’ve learned that the Stairmaster is a better fit for me over the treadmill or elliptical because I could walk the stairs and keep my head straight and look forward. The bouncy motion from other machines was a nightmare and would typically send me home after only 10 minutes of being on the dang thing.

This trick also goes for weight training. Yes, burpees and jump squats are great High-Intensity Interval Training (HIIT) exercises, but the jumping motions and up and down movement would make me extremely dizzy. I learned that I could do exercises such as stationary squats, weightlifting, and abs, all while keeping my focus forward and my head controlled. Overall, those days at the gym equated to a much better outcome with little to no dizziness.

I learned that the more I could control my head and the motion of my body, the better off I felt in the long run.

 2) Purchase Polarized Lenses

While the treadmill is too much for my head, running outside is a different story. Once again, I feel like I can control my speed and it’s not as “bouncy” as a treadmill. (Plus if I do get dizzy, I’m not terrified of rolling off the sidewalk like I would on a treadmill.)

However, when I first was diagnosed with Vestibular Migraines, I couldn’t run without my right eye going blind. The natural light caused so many floaters in my vision that I couldn’t see anything in front of me. I could barely make it a mile before heading back home, getting in a ball on my floor and sobbing.

The Solution?

After doing some research and investing in some polarized sunglasses, I soon was able to run several more miles, and the light wasn’t affecting my performance. These glasses shield the light from the sun and actually improved my vision. Not only are they great for running, but they can also help with bike riding, long walks, and hiking especially on your killer migraine days.

3) Hydrate And Be Proactive

I can’t count how many times how I would feel perfectly fine, but after I hit the gym I would have a raging headache and dizziness immediately following my workout.

The Solution?

Make sure to drink a lot of water before and during your workout. Also, make sure to take a pain reliever beforehand. I learned that by drinking a 16 oz water bottle before my session and taking Advil cut my symptoms after the gym by half. By being proactive, I didn’t let my body get to the point of dehydration that resulted in a screaming headache.

4) Find A Class That Works For You

As I said before, HIIT workouts and boot camp classes were my favorite way of burning some calories, all while being around a bunch of friends. But after my VM diagnosis, I couldn’t make it the full hour.

The Solution?

Yoga. Yoga has been a lifesaver. I’m sure your doctors, like mine, have suggested you try this, and they’re telling you this for a reason. Believe it or not, a lot of the poses have positive effects on your head. Think about it, when you’re in the downward dog position, blood is rushing to your head which can help alleviate migraines. The movements, mixed with the breathing is also a great way to eliminate stress and anxiety which are also migraine causes. If I can’t do a more intense workout, but still want to get to the gym, Yoga is my go-to. I always feel much better afterward.

Now I understand that all of our triggers are different and some of these tips might not work for you, but I’ve learned that the more I challenge myself, I’ve found ways to exercise again and start to feel more like Kayla.

 If you have any other tips that have helped you at the gym and you suffer migraines, please share in the comments below!

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