What To Do If You Get A Concussion
This article outlines what steps to take if you or someone you know sustains a concussion. Education is critical and this post provides research-backed steps and resources to best facilitate a full recovery.
TLDR: Concussions are incredibly complex injuries. Focus these tips to help you make a full recovery.
DO: Educate yourself, get early treatment from concussion specialists, eat well, stay hydrated, gradually move your body and engagement in life, manage stress and mental health.
DON’T: engage in risky activities, stop doing everything, do too much too soon, stay in a dark room, drink alcohol, eat highly processed foods, avoid getting specialized treatment.
There are many professional organizations that outline concussion protocols (HeadsUp CAN, Parachute, Living Concussion Guidelines etc). The following recommendations are based on my personal experience and professional education and training.
Injury Onset: Prioritize Education
See Someone - Go to your family doctor or urgent care unless you have red flags symptoms (seizures, vomiting, and unequal pupils, loss of consciousness) to which you should go to the hospital.
To note, many family docs do not have a lot of education and training in concussion management. They should be able to point you in the right direction of further resources / next steps however its really important to gather your own information as well.
Educate Yourself - concussions are very complex injuries and there can be alot of mis-information on what to do / what not to do. Learn from evidence based, concussion specific treatment providers and organizations.
First 48 Hours: Prioritize Rest
Prioritize physical and mental rest - limit screen time, bright lights, loud environments and any activities that cause stress
Monitor symptoms - take note of what you are experiencing including time of day, triggering activites and intensity.
Avoid risky activities that could put you at further risk for injury or second impact syndrome
Eat Well & Stay Hydrated - Focus on nutrient dense foods (fruit, vegetables, lean protein) and avoid processed foods (ex. fast foods, sugars etc). Drink lots of water! Our brain uses about 20-30% of our energy, make sure you are fuelling it well!
Weeks 1-2: Prioritize Recovery
Continue with the foundations - Nutrition, Hydration & Sleep
Gently move your body
Research shows that we can safely start moving again as soon as two days after the concussion.
Rule of thumb is if an activity increases your symptom intensity (by more than 2-3 points out of 10) then stop until symptoms subside.
If you play sport, follow the return to play protocol with the guidance of a health practitioner.
Gradually re-engage with life - Same as the approach with exercise, gradually re-engage with work, socializing and other healthy hobbies within your symptoms tolerance. Completely avoiding the activities you enjoy and that keep you healthy, decrease your tolerance and hold you back.
Manage your stress levels - The more stressed we are, the harder it is for our brain to heal. Practice deep breathing or guided meditation, kind self-talk, visualization, and relaxation strategies.
Track symptoms - If it's helpful (ie. not stressful) for you, track your symptoms and triggers. This can help provide information to practitioners if you seek them out. Note the symptom, severity, duration activity you’re doing.
Get outside - nature is incredibly soothing for our mind and body. Spending time outdoors is a healthy way to relax and get your mind off the disruption to your life and your symptoms.
Weeks 2-4: Prioritize Specialized Treatment
Getting an early assessment and treatment plan is critical. Be sure to find a concussion specialist. Research in treatment is changing rapidly and many health practitioners do not receive a lot of education or training in concussion recovery, unless they seek it out themselves.
Full recovery is not only possible, but likely!
Around 70% of people make a full recovery in the first month. Follow these recommendations to be one of those.
Every concussion is unique and there are no set timelines of when you will recover. On average, teenagers heal within 30 days and adults heal within 14-18 days.
Weeks 4+: Create a Multidisciplinary Team
If symptoms last longer than 4 weeks, creating a mutli-discinplinary treatment team is very effective for recovery. This can include individuals who are specifically trained in the management of concussions such as physiotherapists, chiropractors, naturopaths, registered massage therapists, clinical counsellors, psychologists and neuropsychologists.
To support the mental and emotional impact of concussion, try tips outlined here.
If you’re looking for more support or have any questions, contact me for a free discovery call.
Additional Resources
Concussion Mgmt Ap for Patients (tbc).
