This guide highlights the top 5 concussion exercises for recovery that are backed by science and clinical practice. Recovering from a concussion is a challenging process. While rest is essential in the early stages, research shows that the right exercises can promote brain healing and improve symptoms like dizziness, headaches, and cognitive fog.
1. Balance Training
Concussions often affect the vestibular system, which is responsible for balance and spatial orientation – knowing where you are in the world around you. Balance training helps rewire the brain’s ability to process sensory input and maintain equilibrium.
Examples of Balance Exercises:
- Single-Leg Stand: Stand on one foot for 30 seconds, increasing duration as you improve.
- Tandem Walking: Walk heel-to-toe in a straight line for 10-20 steps.
- Balance Board or Bosu Ball: Stand on a balance board or Bosu ball to activate stabilizing muscles.
Why it works: Balance exercises challenge the brain’s sensory processing and improve communication between the vestibular system, eyes, and proprioceptors.
2. Oculomotor Exercises
Oculomotor exercises target eye movements, which are often disrupted after a concussion. This can result in blurry vision, difficulty focusing, and eye strain.
Examples of Oculomotor Exercises:
- Smooth Pursuits: Track a moving object (like a pen) with your eyes without moving your head.
- Saccades: Quickly shift focus from one fixed point to another, like alternating between two sticky notes on a wall.
- Convergence Exercises: Hold a small object in front of you, slowly bring it closer to your nose, and try to keep it in focus.
Why it works: Oculomotor exercises retrain the brain’s ability to coordinate eye movements and visual processing, improving symptoms like blurry vision and dizziness. Slow is better. Going slow forces your eyes to go through the movements completely without cheating. When your eyes move faster it’s easier to cheat.
3. Vestibular Rehabilitation
Vestibular rehabilitation targets dizziness, vertigo, and balance issues, which are common symptoms after a concussion. These exercises aim to retrain the brain to process signals from the inner ear.
Examples of Vestibular Exercises:
- Gaze Stabilization: Focus on a small object while turning your head slowly from side to side.
- Motion Sensitivity Exercises: Gradually expose yourself to movements that cause dizziness, like turning your head quickly or looking up and down.
Why it works: Vestibular exercises improve the brain’s ability to process sensory input from the inner ear and restore balance.
4. Aerobic Exercise
Once the acute symptoms of a concussion subside, light aerobic activity can boost brain recovery. Controlled aerobic exercise promotes cardiovascular health, increases oxygen delivery to the brain, and reduces anxiety and depression, which are common after a concussion.
Examples of Aerobic Exercises:
- Walking: Begin with short, gentle walks and gradually increase the distance.
- Stationary Biking: Low-resistance cycling is ideal for building cardiovascular endurance.
- Swimming: Swimming is a low-impact exercise that promotes aerobic capacity without jarring the head.
Why it works: Aerobic activity increases oxygen delivery to the brain, supports neuroplasticity, and can reduce emotional and cognitive symptoms.
5. Cognitive Exercises
Concussions affect memory, attention, and mental processing. Cognitive exercises stimulate the brain’s neuroplasticity, helping it rebuild lost connections and improve mental sharpness.
Examples of Cognitive Exercises:
- Dual-Task Training: Perform a cognitive task (like math problems) while balancing on one leg.
- Memory Games: Use apps or card games to challenge short-term memory and recall.
- Attention Drills: Use online brain training platforms to improve attention and focus.
Why it works: Cognitive exercises enhance neuroplasticity—the brain’s ability to adapt and create new neural connections—which is vital after a concussion.
Putting It All Together
These five exercises—balance training, oculomotor exercises, vestibular rehabilitation, aerobic exercise, and cognitive exercises—each play a vital role in concussion recovery. Incorporating them into a comprehensive rehabilitation plan can help you regain mental clarity, balance, and overall well-being. You might find that you don’t struggle and therefore don’t need to do all of these.
When to Start Concussion Exercises
It’s important to consult a healthcare provider before starting any concussion recovery exercises. The timing and intensity of these activities vary depending on the severity of the concussion and the stage of recovery. Early intervention can accelerate recovery, but doing too much too soon may prolong symptoms.
Final Thoughts
Recovering from a concussion takes time, patience, and the right approach. Incorporating these top 5 exercises for concussion recovery can support brain health, reduce symptoms, and get you back to your normal routine faster. For personalized guidance on concussion recovery, consult a functional neurologist or brain health specialist.
Remember, brain health matters.
