22 Jan Can You Exercise After a Concussion? Guidelines for Safe Physical Activity
Concussions are more than just a bump on the head—they’re a type of traumatic brain injury that can have serious implications if not managed properly. If you’ve recently suffered a concussion, you might be wondering when it’s safe to lace up your sneakers again. At MYo Lab Health & Wellness in Calgary, Alberta, we’re here to provide you with clear guidelines on how to safely return to physical activity after a concussion.
Understanding Concussions
What Is a Concussion?
A concussion is a mild traumatic brain injury caused by a blow or jolt to the head, leading to a temporary disruption of normal brain function. Common symptoms include:
- Headaches
- Dizziness
- Nausea
- Blurred vision
- Difficulty concentrating
The Importance of Proper Recovery
Ignoring concussion symptoms or returning to activity too soon can lead to prolonged recovery times and even more severe complications if there is a second concussive blow. That’s why it’s crucial to follow a structured plan for returning to exercise.
The Role of Exercise in Concussion Recovery
Why Exercise Matters
While rest is essential immediately after a concussion, recent research suggests that light, controlled physical activity can actually aid in recovery. Benefits include:
- Improved Cerebral Blood Flow: Enhances healing by delivering oxygen and nutrients to the brain.
- Mood Enhancement: Reduces anxiety and depression associated with inactivity.
- Cardiovascular Health: Prevents deconditioning during recovery.
When to Start Exercising
It’s important to note that timing and intensity are key. Here’s a general guideline:
- Initial Rest (24-48 hours): Symptom-limited mental & physical activity. Get lots of rest while taking light walks etc, that do not exacerbate symptoms
- Light Activity: Increasing light activities that don’t exacerbate symptoms.
- Graduated Return to Exercise: Gradually increase intensity under professional guidance.
Guidelines for Safe Physical Activity
Step 1: Consult a Healthcare Professional
Before starting any exercise program post-concussion, consult with a qualified healthcare provider like our team at MYo Lab. They’ll assess your symptoms and provide personalized recommendations.
Step 2: Follow a Graduated Return-to-Play Protocol
A step-by-step approach ensures safety at each stage.
Stage 1: Symptom-Limited Activity
- Activities: Light walking, daily activities.
- Goal: Gradual reintroduction without worsening symptoms.
Stage 2: Light Aerobic Exercise
- Activities: Walking, stationary cycling at slow to medium pace.
- Duration: 10-15 minutes.
- Goal: Increase heart rate slightly.
Stage 3: Sport-Specific Exercise
- Activities: Running drills in soccer, skating drills in hockey (no head impact).
- Goal: Add movement.
Stage 4: Non-Contact Training Drills
- Activities: More complex training drills and passing drills.
- Goal: Exercise, coordination, and increased thinking.
Stage 5: Full Contact Practice
- Activities: Normal training activities after medical clearance.
- Goal: Restore confidence and assess functional skills.
Stage 6: Return to Normal Gameplay
- Activities: Normal participation.
- Goal: Full recovery.
Step 3: Monitor Symptoms Closely
At each stage, pay attention to how you feel.
- No New Symptoms: Proceed to the next stage after 24 hours.
- Symptom Recurrence: Return to the previous stage until symptoms resolve.
Step 4: Incorporate Rest
Ensure adequate rest between exercise sessions to allow your brain to heal.
Exercises to Consider
Aerobic Activities
- Walking
- Swimming
- Stationary Biking
Balance and Coordination Exercises
- Yoga
- Tai Chi
- Balance Board Exercises
Strength Training
- Bodyweight Exercises
- Resistance Bands
Always start with low intensity and gradually increase under professional supervision.
Exercises to Avoid Initially
- High-Impact Activities: Running, jumping, contact sports.
- Heavy Lifting: Strenuous weightlifting can increase intracranial pressure.
- Activities with Risk of Head Impact: Avoid anything that could lead to another concussion.
How MYo Lab Can Help
At MYo Lab Health & Wellness, we offer a multidisciplinary approach to concussion management.
Professional Assessment
Our physiotherapists and chiropractors can provide comprehensive evaluations to determine your readiness for exercise.
Customized Rehabilitation Programs
We develop personalized rehabilitation plans that may include:
- Vestibular Rehabilitation: To address dizziness and balance issues.
- Visual Rehabilitation: Exercises to improve eye movements and coordination.
- Manual Therapy: To alleviate neck pain and headaches.
Monitoring and Support
We offer ongoing support to monitor your progress and adjust your program as needed.
Tips for a Safe Return to Exercise
- Listen to Your Body: If symptoms return, reduce activity levels.
- Stay Hydrated: Dehydration can exacerbate symptoms.
- Maintain a Healthy Diet: Proper nutrition aids recovery.
- Avoid Alcohol and Caffeine: They can interfere with healing.
Additional Tips for a Safe Recovery
Cognitive Rest
- Limit Screen Time: Reduce exposure to computers, smartphones, and televisions.
- Avoid Multitasking: Focus on one activity at a time to prevent cognitive overload.
- Gradual Return to Work or School: Consider a phased approach to resuming academic or professional responsibilities.
Nutritional Support
- Anti-Inflammatory Foods: Incorporate foods rich in omega-3 fatty acids, like salmon and walnuts.
- Stay Hydrated: Proper hydration supports overall brain function.
- Limit Sugars and Processed Foods: These can exacerbate inflammation and slow recovery.
Sleep Hygiene
- Establish a Routine: Go to bed and wake up at consistent times.
- Create a Restful Environment: Ensure your sleeping area is dark, quiet, and comfortable.
- Avoid Stimulants: Limit caffeine and screen exposure before bedtime.
Mindfulness and Relaxation Techniques
- Deep Breathing Exercises: Helps reduce stress and promote relaxation.
- Meditation: Can improve focus and cognitive function.
- Gentle Stretching: Alleviates muscle tension without straining the body.
Understanding Red Flags
Be aware of symptoms that require immediate medical attention:
- Severe Headaches
- Repeated Vomiting
- Seizures
- Unequal Pupil Size
- Weakness or Numbness
If you experience any of these, seek emergency medical care promptly.
The Importance of Gradual Progression
Why Rushing Can Be Harmful
- Risk of Second Impact Syndrome: A second concussion before the first one has healed can lead to rapid brain swelling and severe outcomes.
- Prolonged Symptoms: Premature return to activity may prolong recovery and exacerbate symptoms.
Listening to Your Body
- Symptom Tracking: Keep a journal of your symptoms to identify patterns or triggers.
- Open Communication: Discuss any concerns with your healthcare provider.
Frequently Asked Questions
1. How Long Should I Wait Before Exercising After a Concussion?
There’s no one-size-fits-all answer. Initial rest for 24-48 hours is recommended, followed by a gradual return to activity as symptoms allow.
2. Can Exercise Make My Symptoms Worse?
If you push too hard too soon, yes. That’s why it’s crucial to follow a graduated protocol and consult professionals like those at MYo Lab.
3. What If I Don’t Feel Any Symptoms?
Even if you feel fine, hidden deficits may still exist. Professional assessment ensures it’s safe to return to exercise.
4. Is It Safe to Return to Contact Sports?
Only after you’ve successfully progressed through all stages of the return-to-play protocol and received medical clearance.
Take the Next Step Toward Concussion Recovery
Recovering from a concussion is a delicate process that requires patience and professional guidance. Exercise plays a vital role in your recovery, but it’s essential to approach it safely. At MYo Lab Health & Wellness, we’re committed to helping you navigate this journey with personalized care and expertise.
Ready to Get Started?
If you’ve experienced a concussion and are unsure about how to resume physical activity, book an appointment with our team today. Let’s work together to get you back on your feet safely!