3 key recovery principles following a concussion

In the last 10 years, people have become increasingly aware of concussions, and as a result, significant amounts of research on concussions have been carried out. We are beginning to better understand how best to help people recover from a concussion, whether it be sports-related, motor vehicle-related, in young or old individuals.

Below are 3 key recovery principles following a concussion to keep in mind. However, like any other treatment, what works for one person may not work for another and every individual must first be assessed by a proper registered health care provider and given treatment guidance based on their unique needs and goals.

1. Planning and pacing

First and foremost, at any point during an individual’s recovery journey following a concussion, learning to plan and pace throughout the day is a must. Following a concussion, people often find they have less energy throughout the day and may have difficulty performing various mental or physical tasks.

Things that may have been simple before like doing the laundry, reading a book, shopping, driving, talking on the phone, or responding to emails can now be both physically and mentally exhausting, as well as significantly increase their concussion symptoms: headaches, dizziness, nausea, and irritability, to name a few.

To combat these negative consequences and gain more control over the day, an individual must diligently plan and prioritize what tasks they wish to accomplish. The more in-depth the planning, the more confident an individual can be that they will continue to recover from their concussion while minimizing dramatic increases in symptoms.

After planning what tasks will be attempted on each day, the next step is to learn to pace oneself during those planned tasks. Using a timer and taking frequent 5–15-minute breaks can sometimes be the difference between completing a task successfully and experiencing a flare-up in symptoms. We can easily get carried away during a task and not realize we have been at it for much longer than intended.

2. Sleep hygiene

Sleep is when our brain and bodies get a significant amount of their recovery done. Many individuals do not prioritize their sleep. But following a concussion, getting consistent and restorative sleep is extremely important. Sleep hygiene is the concept of changing our behaviors and environment in a way that helps set the stage for quality sleep to occur.

Here are some excellent tips that can help promote positive sleep hygiene:

  • Going to bed and waking up at a consistent time
  • Getting natural sunlight in the morning
  • Doing mild to moderate exercise before noon
  • Avoiding caffeine after 3pm
    Limiting screen time later into the evening

3. Rest and Relaxation

When was the last time you did nothing? No phone, no computer, no reading, and not even thinking about what to make for dinner later that evening – or the next one. Many individuals do not carve out any time during the day where they just kick back and recharge.

We often feel we need to always be doing something, but when we go days without stopping to take a break and relax a little, our bodies and brains end up working overtime. Particularly for individuals recovering from concussions, it is important to schedule in time during the day that they allow themselves to relax and recharge. Mindfulness can be a great tool to help learn how to sit comfortably with one's thoughts and emotions.

Man and woman running up stairs

Why Choose Panther Sports Medicine

Panther Sports Medicine has been serving Calgary for over 30 years!  We offer comprehensive physiotherapy and professional rehabilitation services. Our staff is highly trained in the latest and most effective treatment options. With a wide variety of services and skills, we will get you back to your normal life as soon as possible.
Personalized Service
Educated Professionals
Compassionate Staff
State of the Art Centres
Panther Sports Medicine and Rehabilitation Centres are a network of ten clinics, physiotherapist operated, serving Calgary and surrounding areas. Our team offers a wide range of services including physiotherapy, massage therapy, and sports injury rehabilitation to help our clients reduce pain and recover from injuries. Panther Sports Medicine has been proudly serving our community for over 30 years.
book online now

11950 Country Village Link NE
Calgary, AB

10003 - 24th Street SW
Calgary, AB

2010, 356 Cranston Road SE
Calgary, AB

11150 Bonaventure Drive SE
Calgary, AB

4995 Market Street SE
Calgary, AB

Suite 102, 83 Deerpoint Rd. SE
Calgary, AB

425 Marlborough Way NE
Calgary, AB

333 Shawville Blvd SE
Calgary, AB

210 - 11 McKenzie Towne Avenue SE
Calgary, AB

130, 19606 Walden Blvd SE
Calgary, AB
Copyright © 2024 - Panther Sports Medicine & Rehabilitation Centres. All rights reserved.  Privacy Policy | Terms of Use

Website by iNet Media Ltd.

linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram