Concussion Treatment Exercises You Can Do at Home

By: Paige Carroll, PT, DPT, CBIS

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Have you or someone you know been recently diagnosed with a concussion? If so, you may be asking what are the best therapies to manage concussion symptoms while also staying at home? Good news – there is plenty you can do at home to promote a healthy recovery!

Watch the videos below to learn five concussion recovery exercises that you can do at home

A concussion is a mild traumatic brain injury that causes a temporary disruption in brain function and communication. Common symptoms include headaches, dizziness, fatigue, visual disturbances, anxiety, irritability, changes in sleep patterns and trouble concentrating. In the early stages following injury, mild to moderate rest is best followed by a progressive return to activity.

6 Easy Self-Care Strategies for People with a Concussion

Follow this helpful list of concussion therapies that you can do almost anywhere. Like any new therapy program, we highly suggest that you first consult with a certified concussion physical therapist or a doctor before trying these out at home.

1. Staying Connected and Keeping Yourself Busy

Not all activities have been cancelled! These can lessen the sense of isolation you may be feeling.

2. Pace Yourself Throughout the Day

Working remotely and online school means more screen time, increasing cognitive demand.

  • Take frequent breaks
  • Print out assignments when possible
  • Work in quiet areas to reduce distractions
  • Wear blue light blocking lenses
  • Use blue light filters on devices
  • Practice upright posture
  • Use a planner and lists
  • Work on one thing at a time

3. Incorporate Daily Exercise into Your Lifestyle

Sub-symptom aerobic exercise can help improve brain oxygenation and reduce recovery time. Keeping the neck gently moving can help with potential whiplash injury and cervicogenic symptoms.

4. Find Your Inner Zen

These uncertain times are stressful, so take control of your mental health too!

5. Maintain Proper Sleep Hygiene

These habits can help facilitate neurological recovery and boost energy and mood.

  • No electronics 1 hour before bed
  • No caffeine 4 hours prior to bed
  • Try using a sound machine or binaural beats
  • Follow a consistent sleep routine
  • Limit naps

6. Maintain a Healthy Diet

Due to the brain and gut connection, modifying your diet can help improve your brain health and reduce inflammation.

  • Adequate hydration
  • Reduce intake of red meats, refined sugars and processed foods
  • Enjoy good fats such as coconut oil, avocados and flaxseed and omega-3 fatty acids like salmon and herring
  • Eat a variety of fruits and vegetables

It is important to know that each concussion is unique, but whether you are a student, teleworking or a parent/caregiver, these self-help tips should aid in symptom management while at home. Be sure to seek medical attention if symptoms persist or worsen. Virtual healthcare or an in-clinic evaluation may be a great option while social distancing to allow for a detailed assessment and individualized plan of care.

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