Can Exercise Benefit Brain Injuries?
You probably associate concussions and other brain injuries with hard-hitting contact sports like football. While that’s a common cause, these injuries can happen to anyone. A car accident, a simple fall, or any unexpected knock to the head can cause a serious concussion.
For years, the standard advice for recovery from brain injuries was complete rest in a dark room until all symptoms disappeared. As a certified strength and conditioning coach, I’ve seen firsthand how recovery protocols evolve, and this is one of the most significant shifts in recent memory.
New evidence shows that a structured, active approach can actually speed up the recovery process and reduce side effects. This guide will explain what brain injuries are and how the right kind of exercise can be a powerful tool for healing.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Active Recovery is the New Standard: The old advice of total rest is outdated. Modern research supports starting light, controlled aerobic exercise within a few days of a concussion to speed up healing.
- Sub-Symptom Threshold is Key: The goal isn’t to push through pain. The most effective approach, often guided by protocols like the Buffalo Concussion Treadmill Test, involves finding an exercise level that raises your heart rate without worsening your symptoms.
- Recovery is More Than Rest: A comprehensive recovery plan involves multiple strategies, including physical and occupational therapy, proper nutrition rich in omega-3s, and strong emotional support systems.
- Even “Mild” Injuries Are Serious: A concussion is a mild Traumatic Brain Injury (TBI), but it requires careful management. The Centers for Disease Control and Prevention (CDC) reported 69,473 TBI-related deaths in 2021, highlighting the serious nature of head injuries.
What Are Brain Injuries?
A brain injury, often called a traumatic brain injury (TBI), is damage to the brain caused by an external force. This can disrupt normal brain function and lead to a wide range of physical, cognitive, and emotional changes.
These injuries are more common than many people realize. According to 2021 data from the CDC, there were over 69,000 TBI-related deaths in the United States. That number underscores why proper diagnosis and recovery are so critical.
Healthcare professionals often use tools like the Glasgow Coma Scale (GCS) to assess the severity of a TBI right after an injury. This scale helps them quickly determine the extent of the damage by evaluating a person’s ability to open their eyes, speak, and move.
What Are the 3 Types of Brain Injuries?
Understanding the different categories of brain injuries can help clarify the path to recovery. Here are the three main types you should know.
- Traumatic Brain Injury (TBI): This is the most well-known type, caused by a sudden jolt or blow to the head. TBIs are broken down by severity.
- Mild TBI (Concussion): The most common form. While most people recover in a couple of weeks, about 15% develop Post-Concussion Syndrome (PCS), where symptoms like headaches and dizziness can last for months.
- Moderate TBI: This injury involves a longer period of unconsciousness or memory loss and can lead to more significant, long-term impairments.
- Severe TBI: These are life-altering injuries that cause extensive damage and require intensive, long-term medical care and rehabilitation.
- Non-Traumatic Brain Injury: These injuries come from internal events, not external force. Causes include strokes, infections like meningitis, brain tumors, or a lack of oxygen from drowning or suffocation.
- Acquired Brain Injury (ABI): This is a broad term that includes all brain injuries that occur after birth. It covers both traumatic and non-traumatic injuries.
The symptoms of a brain injury depend heavily on the location and severity of the damage. Common effects include memory problems, difficulty concentrating, physical weakness or paralysis, mood swings, and changes in senses like vision or smell.
How Can You Recover from These Injuries?
Recovery from brain injuries is a highly personal journey and requires a multi-faceted approach. There’s no single magic bullet, but a combination of therapies, lifestyle adjustments, and support creates the best environment for healing.
Medical and Therapeutic Interventions
The first step is always immediate medical care to stabilize your condition. From there, a team of specialists will create a rehabilitation plan tailored to your needs.
- Physical Therapy: Focuses on restoring strength, balance, coordination, and mobility.
- Occupational Therapy: Helps you regain the skills needed for daily activities, like dressing, cooking, and working.
- Speech and Language Therapy: Addresses challenges with communication, language comprehension, and swallowing.
- Cognitive Rehabilitation: Uses targeted exercises to improve memory, attention, and problem-solving. This may involve specialized computer programs like BrainHQ.
- Psychological Counseling: A critical component for managing the emotional and behavioral changes that often follow a TBI, such as depression and anxiety. Research from 2018 showed that over half of people with a moderate to severe TBI experience depression in the first year.
The New Role of Exercise in Recovery
The most significant shift in concussion care is the move away from total rest. The old advice was to avoid all activity, but we now know this can sometimes delay recovery. Groundbreaking research has shown that controlled, light aerobic exercise can be one of the most effective treatments.
A pivotal study involving children aged 5 to 18 found that those who engaged in light aerobic exercise within seven days of their concussion had a lower rate of persistent symptoms. This early research helped pave the way for new treatment models.
A researcher from that study noted that “light aerobic activity like walking, swimming or stationary cycling might emerge as a beneficial recommendation.”
Today, this idea is put into practice through protocols like the Buffalo Concussion Treadmill Test (BCTT), developed by researchers at the University at Buffalo. This test helps determine your “sub-symptom threshold,” which is the level of exertion you can handle before your symptoms worsen. The goal is to exercise at about 80% of that threshold to promote blood flow and healing in the brain without causing a setback.
This approach allows patients to recover faster and has had a massive impact on how concussion management is handled for athletes and the general public alike.
Nutrition, Lifestyle, and Support
What you do outside of therapy for brain injuries is just as important. A healthy lifestyle provides the foundation for your brain to heal.
- Brain-Healthy Nutrition: Focus on anti-inflammatory foods. Nutrients like omega-3 fatty acids, found in fish oil and flaxseed, and antioxidants from fruits and vegetables are particularly beneficial for brain repair.
- Avoid Alcohol and Tobacco: These substances can interfere with the brain’s healing process and should be avoided during recovery.
- Strong Support System: The emotional toll of a brain injury is significant. Leaning on family, friends, and support groups can make a huge difference in managing the stress and frustration of recovery.
FAQs About Brain Injuries
What exercises should I avoid after a brain injury?
Immediately after a concussion or TBI, you should avoid any activity that puts you at risk for another head impact. This includes contact sports like football, soccer, and hockey. You should also avoid heavy weightlifting or high-intensity interval training (HIIT) that can sharply increase cranial pressure until cleared by a doctor.
How do I know if I’m exercising too much?
Listen to your body. The goal of “sub-symptom threshold” exercise is to raise your heart rate without making your symptoms worse. If you notice your headache, dizziness, or nausea increasing by more than two points on a 1-10 scale, you should stop, rest, and try again the next day at a lower intensity.
When can I return to sports after a concussion?
Returning to play should always be done under the guidance of a healthcare professional. Most protocols follow a gradual, step-by-step process. You’ll start with light aerobic activity and slowly progress to sport-specific drills, non-contact training, and finally, full-contact practice before being cleared for game play. Each step must be completed without a return of symptoms.
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