مرکز بهداشت کشوری | United States America (US)

Create: 2025-06-22 Update: 2025-07-06 17:07:58

🤕 چرا بعضیا بعد از تمرین دچار سردرد می‌شن؟

(و چطور می‌تونیم جلوش رو بگیریم)

بعضی افراد بعد از تمرین (به‌خصوص تمرینات شدید مثل کاردیو یا وزنه‌برداری) دچار سردردهای ورزشی می‌شن. این اتفاق ممکنه آزاردهنده باشه و روی کیفیت تمرین بعدی تأثیر بذاره.

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🔍 علل شایع سردرد بعد از ورزش:

1. کم‌آبی بدن 💧
کم نوشیدن آب قبل یا حین تمرین باعث افت فشار خون و سردرد میشه.

2. تغذیه ناکافی یا دیرهنگام 🍌
نداشتن وعده‌ی غذایی مناسب قبل تمرین، افت قند خون ایجاد می‌کنه و این باعث سردرد میشه.

3. گرما و تهویه نامناسب 🌡️
ورزش تو محیط گرم یا بدون اکسیژن کافی، سردرد رو تشدید می‌کنه.

4. تنفس اشتباه 😤
حبس نفس هنگام وزنه زدن (مانند مانور والسالوا) باعث افزایش فشار داخل جمجمه و سردرد میشه.

5. سفتی عضلات گردن و شانه 🧍‍♂️
فرم بد بدن، مخصوصاً در تمرینات بالاتنه یا کار با کامپیوتر در طول روز، تنش عضلانی ایجاد می‌کنه که می‌تونه منجر به سردرد بشه.

6. فشارخون بالا یا پایین 📉📈
ورزش‌های شدید ممکنه فشار خون رو به‌صورت ناگهانی بالا یا پایین ببرن.

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✅ راهکارهای پیشگیری:

🔹 آب کافی بنوشید قبل، حین و بعد از تمرین.
🔹 حداقل ۶۰–۹۰ دقیقه قبل از تمرین، غذای سبک و پرکربوهیدرات بخورید.
🔹 گرم‌کردن و سرد‌کردن اصولی داشته باشید.
🔹 حین تمرین نفس‌تون رو نگه ندارید، به‌صورت کنترل‌شده تنفس کنید.
🔹 حالت بدن رو اصلاح کنید، به‌خصوص در تمرینات گردن، شانه و کمر.
🔹 تمرینات کششی ملایم بعد از تمرین انجام بدید.

@Behdasht_iran

مرکز بهداشت کشوری

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🤕 چرا بعضیا بعد از تمرین دچار سردرد می‌شن؟

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Telegram Updated: 2025-07-06 17:07:58

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