12 Ways I Make It as a Sports Mom with Migraine

Sports mom

I often get asked how I make it as a sports mom with migraine. How are you going to all of these games, handling all of these triggers, and surviving in these environments while living with chronic migraine? Just like most things in my life, I plan, I try, I fail, and I push myself in order to maintain my quality of life. My children are my happiness and watching them do what they love fills me to my soul!

12 Ways I Make it as a Sports Mom with Migraine

Being a sports mom while dealing with migraine attacks can be challenging, but it’s definitely possible to manage both responsibilities with some careful planning and self-care. Here are some tips on how I navigate this situation.

  1. Prioritize Self-Care

    • Get Enough Sleep: Ensure you’re getting regular, good-quality sleep. Lack of sleep can be a trigger for migraine. Prioritize good-quality sleep. Establish a bedtime routine and create a comfortable sleep environment.
    • Stay Hydrated: Dehydration can also trigger migraine, so make sure you’re drinking enough water throughout the day. Ensure you’re drinking enough water and eating balanced meals. Dehydration and skipped meals can also trigger migraine attacks.
    • Manage Stress: Practice relaxation techniques like deep breathing, meditation, or yoga to help reduce stress levels.
    • Regular Exercise: Engage in regular low-intensity exercises like walking, swimming, or yoga. These can help manage stress and potentially reduce the frequency of migraine attacks.
  2. Nutrition

    • Eat regular, balanced meals. Skipping meals can trigger migraine. I typically try to follow the Dizzy Cook, HYH diet.
    • Identify and avoid migraine-trigger foods. Common culprits include MSG, caffeine, alcohol, aged cheese, processed meats, and artificial sweeteners. My functional medicine doctor helped me with this.
  3. Communicate with Coaches and Team

    • Let your child’s coaches and teammates know about your condition. They can offer support and understanding if you need to take a step back occasionally. Organize schedules and plan in advance. This includes knowing the practice and game times, transportation arrangements, and any other logistical details.
  4. Plan Ahead

    • Organize schedules and plan in advance. This includes meal planning, transportation, and coordinating with other parents if necessary.
  5. Sports Mom Migraine Toolkit

    • Carry essentials like pain relievers, water, snacks, and any prescribed medications for migraine.
    • Protect Yourself from Bright Lights
      • Wear sunglasses or a visor during outdoor games to reduce exposure to bright sunlight, which can be a migraine trigger.
    • Protect yourself from Sound
      • Noise-canceling headphones, earbuds
    • Protect yourself from Smells
      • Indoor smells
      • Outdoor smoke and smells
    • Dress in layers
    • Bring an Umbrella and fan
  6. Listen to Your Body

    • Recognize early signs of a migraine prodrome and take steps to address it promptly. Don’t push yourself too hard if you’re feeling unwell.
  7. Designate a Support System

    • Don’t be afraid to ask for help. Whether it’s from your partner, family, or other parents, having a support system in place is crucial. For each sport and team my kids play on, I seek support. Identify someone who can step in if you’re unable to attend a game or practice due to an attack. This could be a spouse, family member, or another parent.
  8. Explore Treatment Options

    • Consult a healthcare provider about treatment options. This might include medications, lifestyle changes, or alternative therapies.
  9. Set Realistic Expectations

    • It’s okay to miss a game or practice if you’re not feeling well. Communicate openly with your child and their team about your condition.
  10. Practice Mindfulness

    • Create a Relaxation Routine: Practice relaxation techniques like deep breathing, meditation, or visualization to help reduce stress levels.
    • Practice Mindfulness: Mindfulness techniques can help you stay present and reduce anxiety about potential migraine attacks. Stay present in the moment.
  1. Sports Moms Take Breaks

    • Allow yourself breaks during games or practices to rest and recharge. Find a quiet place if possible.
  1. Maintain Open Communication

    • Talk to your child about your condition. They may have questions or concerns, and being open can help strengthen your relationship.

Remember, it’s important to consult with a healthcare provider for personalized advice and treatment options. They can help you manage your migraine effectively while still being there for your child’s sports activities.

Sports mom with migraine

Sports Mom by Sport

With every season, comes new challenges. Each season I limit sports exposure to triggers by identifying them and being prepared.

Here’s the type of mom I currently am… Be sure to follow on Instagram for more photos and updates.

Volleyball Mom with Migraine

Baseball Mom with Migraine

Softball Mom with Migraine

Football Mom with Migraine

Swim Mom with Migraine

Indoor Swim Mom

Floor Hockey Mom with Migraine

Overall, being a sports mom is my favorite job. It takes work but there is not better place for me than watching my kids live their best lives.

Weighted Blanket

Allay Lamp- Green Light Therapy

Headache Hat- Ice Hat

Heat Wrap


Bed of Nails


Sarah Rathsack

Sarah tells stories of My Migraine Life. Living life through Migraine consists of advocacy, treatment, prevention, and searching for health and happiness in a positive honest way. Her kids, husband, dog, family and friends motivate her to make a difference in the Migraine World.

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