For the first 24 to 48 hours after your concussion, it is important to rest. After this, you can gradually resume activities as tolerated. If your symptoms get worse, slow down and give your mind and body more time to rest.
General exercise
Light aerobic or cardio exercise like walking, biking, and swimming is recommended after a concussion. There is evidence that if you don’t overdo it, this type of exercise can help with your symptoms and speed up recovery.
You can start adding exercise to your recovery plan 24 to 48 hours after your injury. This will help improve your sleep, mood, and headaches, and help to keep your muscles strong. You do not have to be symptom-free before you start light activity, but if your symptoms get worse during or right after exercise, slow down and go easier next time.
It is important to do this gradually. Start with 10 to 15 minutes of exercise 2 times a week. Slowly work your way up to 5 times a week. Choose a non-jarring, low-impact cardio exercise such as walking, stationary cycling, elliptical or stair climber machines, treadmill walking, swimming, or water exercises. When you feel ready, you can make your workouts longer and a little more challenging.
To avoid another injury, avoid contact sports, jarring activities, and things requiring high-level balance. Only return to jarring exercises, such as running, if you can do gentle aerobic exercise without making symptoms worse. Avoid all activities that have a high risk of concussion or head injury for the first 7 to 10 days after a concussion.
Keeping track of your activity and how you’re feeling will help you monitor your recovery.
If you’re an athlete, you can start training again for your sport when you are managing your symptoms well and have received clearance from a medical doctor. If symptoms get worse during or right after exercise, reduce your effort. Train at a level that you can tolerate without an increase in symptoms. This is called your sub-symptom threshold.
Protect yourself
Don’t put yourself at risk for another concussion. Be very careful for 3 to 6 months after your injury. A second concussion while you’re recovering can be more dangerous, and your recovery will take longer.
- Until you’re recovered, avoid climbing ladders, riding a bicycle, or playing sports where there is a risk of getting hit on the head.
- Always wear the right helmet when you’re doing sports like biking, skating, horseback riding, skiing, snowboarding, skateboarding, and in-line skating. Make sure your helmet is certified and follow the manufacturer’s instructions for wearing it.
- Follow all safety procedures and use safety equipment when working from heights or around dangerous machinery.
- Keep trying to lower your risk of a concussion, even after you’re fully recovered.
