5 Post Concussion Tips to Enhance Recovery

What you do post-concussion can either slow down recovery or speed it up. It is critical that you follow evidence-based recommendations as much as possible early on in your recovery. This can be the difference in recovery from a concussion within a couple of weeks and developing post-concussion syndrome for multiple years.

Now, there is no concussion protocol that applies to everyone, however there are specific things you can do to enhance recovery from post-concussion syndrome. Here are 5 general tips and advice to help those suffering from concussion symptoms.

1.) Temporarily reduce your screen time (phones, tvs, computers)

Lights coming from phones, TVs, and computers can cause eye strain which make concussion symptoms worse. This is because our visual system is usually impacted after a concussion. As you’re recovering from a concussion it’s important to temporarily limit or avoid looking at your TV, Phone, laptop, or other types of screens. As your symptoms improve, your physiotherapist will guide you in gradually increasing your screen time.

Also, if you have trouble sleeping caused by a concussion, avoiding screen time 2 hours before bed can help you sleep better. Even after you recover from concussion it’s good to do this because research shows blue light from screens can disrupt natural sleep-wake cycles. Blue light actually suppresses melatonin production which is known as your sleep hormone.

If you must use your screen, try wearing blue-light blocking glasses before bed.

One study found that wearing tinted glasses (a.k.a blue light blocking glasses) before bed had zero effect on melatonin production before bed. Whereas the control group who did not wear tinted glasses before bed, had their melatonin production suppressed. (Source: https://pubmed.ncbi.nlm.nih.gov/22850476/)

Concussion courtesy of Easthill Physiotherapy + Acupuncture

View this post on Instagram

A post shared by Easthill Physio (@easthillphysio)

2.) Rest

Optimizing your rest can be the best thing you do to recover after a concussion. Managing mental and physical stress helps your brain recover and restore to normal function.

Previously, it was thought that complete rest for a few weeks was the best way to recover from a concussion. People spent their entire days in dark rooms without external stimuli like screens or books. While this helped people reduce their symptoms early on, typically they found that it was very difficult to get back to work, back to regular activities and back to sport.

Now that we know more about concussion, it is recommended that complete rest should only be done for around 2 days. Once complete rest is finished, it is recommended that people slowly get back into screen time, social situations, exercise, work, etc.

Here are some examples of how a physiotherapist would guide you through normal activities during the early phase of recovery from a concussion.

Take some time off from work or school.

Now this isn’t always possible but taking 1-2 days from work/school will help your brain heal. When your symptoms start to improve, gradually returning to your normal hours is helpful. For example, you may need to start going into work for half-days compared to working your normal hours.

For students you can also ask your teacher to modify your workload while minimizing complex problem solving which can worsen your concussion symptoms.

Stop multitasking

After a concussion you should not multitask and instead focus on one thing at a time. For example, try limiting yourself to reading, listening to a podcast or doing housework in a quiet space where you are less likely to get interrupted. As you recover from your concussion, your physiotherapist will begin to give you exercises to improve your ability to multi-task. The reason why it is difficult to multi-task at the beginning of a conssuion is because it places more strain on the recovering brain.

Relax with simple hobbies

When you’re not sleeping, only do light activities that don’t tax your brain such as listening to music, watching movies, and podcasts.

When you’re ready to add more challenging activities, take it slowly. See how it feels during and after adding the activity in. If you feel fine after 24 hours you can progressively add more. If your symptoms worsen, scale back on your activities to rest more.

Don’t drive

It’s important not to drive or operate heavy machinery that requires quick reaction times. When your brain is injured from a concussion, your reaction time can increase which can be dangerous. If you must go somewhere, ask a family member or friend for a ride. You can also take public transport, Uber, or other taxi services. Your physiotherapist and doctor will help guide you in returning to driving.

Temporarily avoid bright light and loud sounds.

Many people after a concussion are sensitive to bright lights and sounds. It’s best to limit being in big crowds and areas with bright lighting for a few days while you’re still recovering. Gradually you will want to increase your exposure to noise and light as you improve.

Balance and concussion recovery courtesy of Shift Concussion Management (Read the caption)

View this post on Instagram

A post shared by Shift Concussion Management (@shiftconcussionmanagement)

3.) Eat omega-3 rich foods

Studies have shown that omega-3 fatty acids can improve cognitive function and recovery of neurons post-concussion in lab mice. Plus they’re good for your general health!

Foods that contain an abundance of omega 3 include walnuts, flax seeds, chia seeds, and salmon. You can also take high quality fish oil supplements.

4.) Concussion diet

The foods you eat can have a negative effect on your recovery. What you eat can affect how much blood flow your brain receives and overall brain function. It’s important to get good blood flow to your brain because it accelerates healing. For example, athletes utilize massages to drive more blood into their joints or muscles to enhance their recovery. The same principle applies to concussion rehab. You want to get as much oxygen-rich blood to your brain as possible.

Things you can do:

Drink plenty of water to stay hydrated while avoiding dehydrating substances like soda, coffee, energy drinks, etc.

Don’t skip meals and eat on a regular schedule. Your brain needs a steady flow of nutrition to prevent gaps in your recovery.

Avoid inflammatory foods as they can slow down recovery. Inflammatory foods to avoid include processed foods, refined sugar, preservatives and milk chocolate.

5.) Log your symptoms

When recovery from a concussion, it can be difficult to pinpoint exactly what is making your symptoms worse or better. You may have difficulty determining if screen time, your diet, social situations, etc. are contributing to your symptoms. Keeping a daily log of everything you do on a daily basis can help manage your symptoms.

Things that are good to log include the symptoms you experience throughout the day such as:

Headache
Fatigue
Dizziness
Nausea
Any other concussion-like symptoms

As well as the particular activities you completed throughout the day such as:

How much sleep you get
How much screen time in minutes
Amount of social time
How much work you complete
Participation in recreational activities
General activity in minutes.

Creating this log will help you determine which particular activities are contributing to your symptoms. This is good to share with your Physiotherapist as they can help modify or improve your treatment program.

There you have it, 5 things you can do now to help with recovery. If you’d like a personalized recovery plan then you can use the search box on this page to find a Concussion Physiotherapist near you.

Patient’s concussion rehab progress courtesy of Maximum Physiotherapy

View this post on Instagram

A post shared by Maximum Physiotherapy (@maximumphysiotherapy)

Book Your BACK NECK SHOULDER KNEE ELBOW HIP WRIST FOOT Pain Consult

This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

What position should you sleep in with a concussion?

It’s important to sleep in a position that will allow you to rest as well as possible. If you lie on your side, use a pillow that keeps your head at a comfortable height.

Can I sleep after I hit my head?

Yes, unless your doctor tells you otherwise. It’s best to sleep and rest after a concussion to allow your brain to recover. You should check in with your doctor after a concussion, however.

What happens if a concussion goes untreated?

Untreated concussions can lead to long term complications such as memory problems, vertigo, chronic headaches, and post concussion syndrome. It is very important to start concussion rehab as quickly as possible after injury.

About Taylor Sipos

Taylor is a physiotherapist at The Orthopaedic Therapy Clinic located in Toronto, Ontario. He treats patients with various musculoskeletal conditions using patient education, exercise therapy, manual therapy and acupuncture. His treatment philosophy involves giving his patient’s the means to self-manage their injuries. He does this through reassurance, education and health promotion. Taylor uses the same principles as a patient educator at Pain Hero. He aims to provide you with high-quality, easy to understand information to teach you about your condition and how to improve it.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

5 Post Concussion Tips to Enhance Recovery