THE IN’S AND OUT’S OF CONCUSSIONS
A concussion is defined as a mild-traumatic brain injury (MTBI) that occurs from a direct or indirect blow to the head. Indirect blows to the head happen from whiplash. Our brain does not sit against our skulls. It is surrounded by fluids and essentially “floats” inside our skulls. Both types of blows to the head result in forces being placed to the head that result in the brain being forced into the skull resulting in mild damage to the brain.
This damage can result in a number of symptoms such as but not limited to; headaches, dizziness, nausea, disorientation, vision problems, feeling run down and tired, and neck pain. These symptoms typically last anywhere from 1-3 weeks but can last longer depending on severity of symptoms and how well they are managed.
HOW DO CONCUSSIONS AFFECT YOUR ABILITY TO EXERCISE?
If you sustain a concussion there used to be a train of thought that you should do no physical activity until all symptoms are resolved, but practitioners have found that light exercise such as biking or walking can be very beneficial with symptom management and recovery.
However, there should be limits on how intense exercise is, particularly with heavy bracing or extreme movements. Heavy bracing puts too much pressure on the head and extreme movements that jostle the head will ultimately result in worsening symptoms. As symptoms improve you may progress with more strenuous exercise.
HOW TO BEST MANAGE YOUR CONCUSSION
The goal of managing a concussion is to get back to normal life as quickly as possible while minimizing any increase in symptoms. This can be very tough to manage so it is strongly recommended that you consult with your physician as you continue to manage your injury.
Underlying conditions to consider bringing up with your physician if you sustain a concussion as these conditions can sometime be amplified with concussions.
Depression
Anxiety
Cardiac Conditions
Vertigo
Migraines
Sleep is vital for recovery from concussions. This can be complicated by headaches that make sleep difficult. Tylenol is typically prescribed/recommended for individuals struggling with headaches and sleep. Be mindful of napping too much. While it is encouraged to nap early on if you’re feeling rundown or exhausted, you should set an alarm. Prolonged naps can affect night time sleep which is where deep REM cycles occur and the brain can heal best.
Some important things to remember about concussions:
They are complex and managing them takes trial and error at times.
You are not your concussion. Don’t let it define you if it becomes a prolonged condition.
You can still exercise, just know you will need to adjust the intensity and duration.
Focus on quality night time sleep over extended naps if possible.
WITH GOOD VIBES - COACH TOM