How to Use Exercise for Concussion Treatment

Bed rest after concussion used to be considered essential for recovery. Nowadays, we know that’s not true. In fact, too much rest can slow recovery and worsen symptoms. That might sound confusing when exercise can trigger headaches or dizziness, and sports rules enforce mandatory rest periods. Confusing, right?

Don’t worry. In the next few minutes, I’ll explain:

• ✅ What a concussion actually is (in plain English)
• ✅ How long you should rest after a concussion
• ✅ How to safely use exercise as concussion treatment
• ✅ When to seek professional help

What Is a Concussion (in Plain English)?

A concussion is a mild brain injury caused by a blow to the head or whiplash. You don’t need to be hit in the head to sustain one. The rapid movement of the brain stretches nerve cells, creating a temporary “electrical storm” that leads to classic symptoms like grogginess, dizziness, and short-term memory loss.

During this phase, your brain burns through huge amounts of energy, creating chemical imbalances that cause fatigue, headaches, brain fog, balance problems, sleep issues, and mood changes. At the same time, blood flow to the brain drops (one reason why controlled exercise is so helpful for recovery).

How Long Should You Rest After a Concussion?

There are two key ways to think about rest: rest to reduce symptoms and rest to prevent further injury.

1. Rest to Reduce Symptoms

Short-term rest helps in the early stages, but prolonged rest can delay recovery. During the first 2–5 days (when symptoms are their worst) avoid lying in dark rooms or isolating yourself. Instead, try to keep busy where you can and engage with normal routines as your body allows. Light activity with mild symptoms is okay, helpful even.
Taking a few days off work or school can be helpful but aim to return as soon as you can, even if that means starting with shorter days or lighter tasks. Spend time outdoors and limit excessive screen time to support your brain’s recovery.

2. Rest to Prevent Injury

The most important type of rest is rest from further trauma. A second concussion before your brain heals can lead to serious, long-term problems. That’s why adults must sit out at least 12 days from contact sports like rugby or football, and kids need 4+ weeks. Respect those timeframes. They’re minimums, not targets.

Even if your symptoms fade quickly, your brain is still healing for at least 10-12 days so don’t rush back to sport.

Exercise as Concussion Treatment

Exercise plays a huge role in recovery. Done properly, it can reduce headaches, dizziness, and fatigue, improve sleep, and speed up recovery. It can make you feel pretty awful.

The key is in the type, amount, and intensity of exercise you do.

Which Type?

Start with light aerobic exercise such as brisk walking, stationary cycling, or light jogging. These are the best first steps to restore blood flow and promote healing. More complex training like weights, swimming, or field drills are more likely to trigger symptoms so should come later and be reintroduced gradually.

When to Start?

Starting exercise within 2 days after injury shows significant benefits on recovery compared to waiting 3 days or longer. Start asap!

How Often?

Aim for around 30 minutes per day. Consistency helps your brain adapt and recover.

How Intense?

Exercise as hard as you can while keeping symptoms mild or less, both during and after. If your symptoms worsen, slow down or stop. The goal isn’t to push through pain. It’s to find the right level your brain can tolerate and build up over time.

For best results, your exercise program can be guided specific testing based on your heart rate data. This should be conducted by a practitioner experienced in concussion management, such as a sports chiropractor or concussion physiotherapist.
cough, cough, book in at Crux.

When to Get Help

Most people see gradual improvement after a concussion, even without formal treatment. However, seeking professional care within 7 days has been shown to speed recovery and reduce the likelihood of long-term issues.

You should get assessed by a concussion physio or chiropractor if you’re:

• 🚨 Experiencing any warning signs in the first 24 hours
• 🏃 An athlete wanting to return to sport quickly and safely
• 😕 Still experiencing symptoms after 10 days
• 🏫 Struggling to return to work or school after 3 days
• 🧠 Having trouble with everyday tasks after 3 days

Emergency Symptoms = Get Help Immediately

Emergency symptoms after a concussion that require immediate medical attention include loss of consciousness, seizures, repeated vomiting and worsening headaches. You should also seek emergency care for possible neck injuries, confusion, difficulty staying awake/waking up, slurred speech, weakness or numbness in the limbs, or any fluid or blood draining from the nose or ears. Go to the nearest emergency department or call an ambulance (000 in Australia) if any of these signs appear.

Managing Concussion: The Big Picture

Every concussion is different. Managing rest and exercise is only part of recovery. Neck mobility, eye and balance function, and nervous system regulation also play important roles.

This article provides general information and isn’t a substitute for professional medical advice. If you’re concerned about your recovery, seek assessment from a qualified healthcare provider.