​Post-traumatic headache is when you have regular headaches after a concussion. It is one of the most common symptoms following a concussion or mild traumatic brain injury.

Post-traumatic headaches will gradually get better and will usually go away with time. It’s important to do what you can to prevent and manage your pain and improve your well-being.

Here are some ways you can prevent or reduce post-traumatic headaches:

• Don’t overdo it. Pushing yourself too hard mentally or physically can trigger a post-traumatic headache. Rest for the first 24 to 48 hours after your concussion and go back to your regular activities very slowly. Learn how to use your energy wisely.
• Eat healthy foods and do not skip meals, especially breakfast. Being hungry can trigger a headache.
• Limit caffeine and don’t drink alcohol. Foods and drinks affect your brain and can change the size of your blood vessels. You may find that certain foods and drinks (alcohol and caffeine are common ones) can trigger your headaches.
• Drink lots of water. If your body doesn’t have enough water, it can trigger a headache. Try drinking about 8 glasses of water a day.
• Stop smoking. Smoking affects your blood and blood vessels and can cause headaches. Visit AlbertaQuits.ca or talk to your doctor or pharmacist about gradually cutting down your smoking habits.
• Get a good sleep. Try to get at least 6 to 8 hours of sleep every night and stick to the same sleep schedule. Practice good sleep hygiene.
• If you get a headache, lie down or sleep in a dark, quiet place. Try to lie down before the headache gets bad.
• Sleep in a position that supports your neck and arms. This will keep your muscles relaxed. Talk to a physiotherapist about the best sleeping position for you.
• Get help to treat whiplash. If you have whiplash that is causing your headaches, see a physiotherapist, massage therapist, or acupuncturist.
• Remember to stretch your neck and upper body. This is especially important if you work at a desk, in front of a computer, or in a vehicle.
• Use a hot pack or shower for headaches that start at your neck. When you have a headache that starts at your neck or the back of your head, using a hot pack or having a shower can help relax tense muscles.
• Get a healthy amount of exercise. Exercise keeps your body and mind healthy in many ways, including by releasing endorphins (natural painkillers).
• Try swimming or other activities in water. A warm water pool may prevent some headaches.
• Wear dark, wraparound sunglasses. Going from a dark building into the bright sunlight can trigger headaches.
• Learn how screens can impact your symptoms. If watching TV or looking at a computer screen gives you a headache, try to spend less time in front of screens. Take lots of breaks.
• Try to reduce noise. If noise triggers a headache for you, then turn down the volume, go to a quiet place, or wear earplugs.
• Learn healthy ways to manage stress. Try relaxation strategies like meditation, biofeedback, deep breathing, gentle yoga, progressive muscle relaxation, guided imagery, or mental imagery.
• Keep a headache journal. Use a calendar to track what you do each day and rate your headaches on a scale from 1 to 10, with "1" being no headache and "10" being the worst headache. You may start seeing connections between what you do each day and your headaches.
• Ask your doctor or healthcare provider about medicines for headaches. Sometimes medicine can help headaches. Medicine can help with pain that you already have or it can stop headaches from starting in the first place. But using too much pain medicine can cause headaches. If you use pain medicine more than 3 days per week, talk to your doctor or pharmacist for more information.

Write it down! Print off the “Strategies to Try” Journal. Choose 2 or 3 ideas to try this week to prevent or reduce your post-traumatic headaches.