The Science Behind Active Recovery for Concussions
Imagine this: You take a less-than-graceful digger of your mountain bike, your head hits the ground, and the world swims a little.
Headache? Check.
Nausea? Absolutely.
Feeling foggy and confused? You got it.
All signs point to a concussion, but what now?
For years, the conventional wisdom for concussion recovery was simple: rest until you feel better.
However, this “cocoon therapy” approach is outdated and, according to current research, actually hinders healing. (1)
Here at Optimal Sports Physical Therapy, we want to equip you with the latest information on concussions and the power of active recovery.
Understanding Concussions: A Brain in Motion
A sports-related concussion is a mild traumatic brain injury (TBI) caused by a blow to the head or body that transmits force to the brain.
It disrupts the brain’s normal functioning, leading to a variety of symptoms, such as headaches, nausea, dizziness, confusion, and blurry vision (2). These symptoms can appear immediately or take hours, even days, to surface.
Thankfully, most concussions resolve within several days, but some people experience prolonged symptoms.
The Science Behind Active Recovery: Moving Your Way to Better
For years, rest was the go-to approach for concussion recovery. However, recent International Concussion Consensus Group research paints a different picture.
Studies now show that active recovery, involving gentle, controlled exercise, is far more beneficial for optimal healing than complete rest. (3)
Let’s break down the science behind why moving your body actually helps your brain heal faster:
- Boosting Brain Healing: When you exercise, your body releases neurotrophic factors. These are like Miracle-Gro for your brain cells, promoting the growth and repair of damaged neurons. This enhanced healing process can significantly accelerate symptom resolution.
- Improved Blood Flow: Imagine your brain as a bustling city. It needs a constant supply of oxygen and nutrients to function properly. Exercise acts like a pump, increasing blood flow to the brain. This delivers those essential elements for healing and helps clear out waste products that can hinder recovery.
- Combating Stiffness: Concussions often lead to muscle stiffness and pain, especially in the neck and shoulders. It makes sense if you’ve slammed into the ground off your bike! Gentle movement helps prevent this stiffness from settling in and promotes flexibility, reducing discomfort and improving overall well-being.
- Mental Health Matters: Concussions can take a toll on your mental state, leading to feelings of depression and anxiety. Engaging in light physical activity is a natural mood booster. Exercise releases endorphins, the body’s feel-good chemicals, which can combat these negative emotions and promote a more positive outlook during recovery
The key takeaway? Gentle, controlled exercise during concussion recovery isn’t just harmless; it’s a powerful tool that can significantly accelerate healing and improve your overall well-being.
Important Note: It’s crucial to remember that “active recovery” doesn’t mean pushing yourself to exhaustion. It’s all about listening to your body and staying within a comfortable zone where your symptoms don’t worsen. If any activity triggers headaches, dizziness, or other concussion symptoms, stop immediately and consult your healthcare provider.
So How Much Rest is Really Needed?
The key lies in relative rest, not complete isolation.
This means limiting screen time and taking breaks from daily activities during the first 24-48 hours after injury.
However, gentle physical activity, such as walking on a treadmill or riding a stationary bike, is not only safe but beneficial for recovery, as long as it doesn’t worsen your symptoms.
The Road to Recovery: A Gradual Return to Sport
Rehabilitation after a concussion should be a collective effort between you, your healthcare provider, and a physical therapist specializing in concussions.
The “return to sport” (RTS) process is a gradual progression tailored to your individual symptoms and the demands of your specific sport.
Here’s a breakdown of a typical RTS progression: (4)
- Light Aerobic Activity: Begin with gentle exercises like walking, cycling, or light jogging, as tolerated by your symptoms.
- Progression to Higher Intensity: Gradually increase the intensity of your workouts as symptoms allow, incorporating activities like running, jumping, and agility drills.
- Strength Training: Introduce strength training exercises to rebuild muscle strength and endurance.
- Return to Practice: Once cleared by a healthcare professional, you can gradually return to full practice, progressively increasing intensity and complexity.
- Unrestricted Participation: You can be cleared for unrestricted sports participation only after successfully completing full practice activities without symptom exacerbation.
Remember: Each step in the RTS process can take days or even weeks. Listening to your body and progressing at a pace that optimizes your recovery is crucial.
Long-Term Considerations: Addressing Concerns
The good news is that many concussions heal completely, with symptoms resolving within weeks or months.
However, there are some lingering concerns regarding potential long-term effects, particularly on mental health.
Some individuals who experience concussions may be more susceptible to developing issues like depression, anxiety, or cognitive decline later in life. (5)
It’s important to note that research in this area is still emerging. Several factors can contribute to these concerns, and concussions may not be the sole culprit. Genetics, overall health, and even the number of concussions sustained throughout life can all play a role.
So, the bottom line is that while there are some lingering questions about long-term effects, there’s no need to panic.
By taking an active role in your recovery and working with a physical therapist specializing in concussions, you can significantly improve your chances for a full and healthy recovery.
Concussion Recovery: Taking Charge of Your Health
Concussions are serious injuries, but with early intervention and proper treatment, most people make a full recovery.
Here at Optimal Sports Physical Therapy, we understand the importance of getting you back to feeling your best as quickly and safely as possible.
That’s why we offer comprehensive concussion rehabilitation programs tailored to your individual needs.
Our team of concussion specialists will work closely with you to create a personalized plan that addresses your specific symptoms and recovery goals.
Whether you’re a weekend warrior or a competitive athlete, we’ll guide you through every step of the journey, from managing initial symptoms to a safe and successful return to your favorite activities.
Don’t wait to take charge of your concussion recovery!
Call us today at 406-502-1782 to schedule an appointment and get started on your path to a full and healthy recovery.
Resources
- “Active recovery from concussion.” PubMed, https://pubmed.ncbi.nlm.nih.gov/30382949/. Accessed 24 April 2024.
- Tator, Charles H. “Concussions and their consequences: current diagnosis, management and prevention.” NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3735746/. Accessed 24 April 2024.
- “,.” , – YouTube, 5 March 2024, https://bjsm.bmj.com/content/57/11/695. Accessed 24 April 2024.
- “Returning to Sports and Activities | HEADS UP | CDC Injury Center.” Centers for Disease Control and Prevention, https://www.cdc.gov/headsup/basics/return_to_sports.html. Accessed 24 April 2024.
- “Long-Term Cognitive and Neuropsychiatric Consequences of Repetitive Concussion and Head-Impact Exposure.” NCBI, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5384827/. Accessed 24 April 2024.